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Mind-body programs for aquatic environments

This is an excerpt from Aquatic Fitness Professional Manual-8th Edition by Aquatic Exercise Association.

Ai Chi, Pilates, Tai Chi, and Yoga

Mind–body programs are popular options on land and in water. Some key focus areas of these modalities include breathing techniques, core strength, muscle activation, body alignment, balance, and flexibility, which are important techniques for all participants and aquatic fitness professionals. Ai Chi was specifically designed for the aquatic environment, but some practitioners have also adapted it to land-based programs. In contrast, yoga postures, tai chi movements, and Pilates exercises are traditionally land-based formats that can be adapted for the aquatic environment (figure 12.8).

Ai Chi, developed in 1993 by Jun Konno (owner and founder of the Aqua Dynamics Institute in Japan), is an exercise and relaxation program that combines deep breathing with slow, broad movement (figure 12.9). The slow, dynamic postures are repeated in rhythm with the breath. In addition to the breath, there are three basic Ai Chi concepts: roundness, flow, and alignment. Ai Chi is designed with an inwardly directed focus to help increase mental awareness during the physical movements. The postures should flow, with equal force and speed throughout; there is not a hold at the end point of each movement. Progression of the 19 Ai Chi postures follows a sequence of focus—breathing, upper extremity, trunk stability, lower extremity, cultivating the chi, and total coordinated body. It is recommended to perform Ai Chi with the water at neck depth when the body is in the suggested soft-knee stance with feet at least shoulder-width apart, and it is generally practiced barefoot. This water depth encourages use of the arms on the surface or under the water to benefit the shoulder joint and shoulder girdle. Additionally, this water depth helps reduce edema, limits joint impact, and assists with full range of motion. Warm water (88-96 °F [31.1-35.6 °C]) is ideal to encourage relaxation of the muscles. However, there are modified versions of Ai Chi for cooler water temperatures and fusion classes that combine the postures with high-intensity activities. Since its inception, Ai Chi has continued to evolve, with formats such as Ai Chi Ne, which is performed with a partner. The benefits (both evidence-based and anecdotal) of Ai Chi include cardiorespiratory, cognitive, endocrine, metabolic, musculoskeletal, neurobiological, and psychological improvements. Ai Chi is used in fitness programming (group exercise and personal training) as well as in a therapeutic setting (Co 2021; Sova and Konno 1999; Sova 2023).

Aquatic Pilates is an aquatic adaptation of the program developed by Joseph Pilates. Pilates includes nonimpact movements to strengthen and stretch the body, with a focus on precise breathing and muscle control. Some exercises have been transitioned, with appropriate modifications, to the aquatic environment. This technique focuses on the torso, referred to as the powerhouse; movements initiate here, and then flow to the extremities. Underlying principles of Pilates involve movement with the breath, applying precision and purpose to each exercise, and a mind–body connection in which the practitioner wills the body to move. Beginning movements in the aquatic environment use the wall to simulate the mat. As core strength, movement control, and focus improve, progression can occur by adding exercises as well as moving away from the wall, often with support from noodles or other flotation assistance. Some exercises in the pool are designed around the use of a ledge or bench (Wykle 2013). Benefits of aquatic Pilates include improvements in joint mobility, range of motion, circulation, and cardiovascular function and stronger core muscles to improve posture and balance. Additionally, psychological benefits, such as better mental focus and calmness, have been noted (Wykle 2013). Research is available on Pilates with various populations, including athletes and children, as well as in relation to fibromyalgia, multiple sclerosis, rotator cuff impingement, lower-limb pain, and postural changes (Co 2021).

Aquatic tai chi is a water-based version of tai chi, typically classified as a form of traditional Chinese martial arts. Tai chi is a low-impact, moderate-intensity exercise with positive effects on musculoskeletal disorders (Macías-Hernández 2015). Practice involves slow, precise movements of the joints while maintaining postural stability and balance (Chen et al. 2008). Tai chi also involves meditation and focused breathing (Wang et al. 2014). With its flowing and graceful movement patterns, tai chi transfers well into an aquatic environment as long as the water and air temperatures are appropriately warm. Benefits of aquatic tai chi include improved balance, coordination, agility, flexibility, and mental focus. The water’s viscosity provides postural support that may enhance confidence and reduce the fear of falling (Macías-Hernández 2015).

Aquatic yoga is an exercise modality that uses yoga-based techniques in the aquatic environment to augment physical and mental improvements. Aquatic yoga can be performed by various populations, including athletes, older adults, pregnant individuals, and the general population. The properties of the aquatic environment provide a safe and effective medium to explore new movements, enhance range of motion, and improve balance. Buoyancy and viscosity reduce the fear of falling and also provide support for achieving novel, challenging postures; hydrostatic pressure stimulates postural corrections and alignment; and turbulence challenges stability and improves strength. Yoga promotes control of both body and breath by instructing participants to concentrate on awareness and precision. Improvements in cardiorespiratory health, muscular strength, range of motion, balance, and mental health can be achieved through this form of physical activity (Al Rabadi 2009; Amrutha and Babu 2019b; Cartwright et al. 2020; Fairbrother 2022; Vaporidi et al. 2014). See appendix F in HKPropel for a sample aquatic yoga session.

More Excerpts From Aquatic Fitness Professional Manual 8th Edition

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