Position 1: Water Greeting
When you step into the shower stream, remind yourself of the positive and beautiful energy the water brings. Place your open palms under the water. Feel the temperature and the structure of the water stream. Trust that this Shower Yoga session will bring you exactly what you need.
Position 2: Standing Tall
Stand tall with your back to the water. Make sure your feet are parallel, and your shoulders are relaxed down your back. Relax your arms naturally by your side. Lengthen your neck and relax the muscles in your face. Feel tall, strong, and powerful as the water cascades around you.
Position 3: Standing Forward Bend
Stand as in P2. Bend your knees as you release your torso over your legs. Relax in this forward bend as the water massages and warms your lower back. This posture is particularly good for supporting digestion, along with P4 and P5.
Position 4: Belly Under The Stream
Stand with your belly towards the shower stream. Take a full breath in, relaxing as the water falls on your belly as it expands with the inhale. As you exhale, pull your abdominal muscles back into the spine, releasing the air from your lungs. Slowly repeat. This posture helps to focus the mind and increases your ability to be present. It also increases the amount of oxygen circulating in your system, maximizing the ability of the digestive organs to work efficiently. P3 and P5 also are helpful.
Position 5: Triangle (chair or seat req.)
Stand with your feet shoulder distance apart facing away from the shower stream with the chair in front of you. Bend forward and place the palms of your hands on the chair, forming the triangle. Bend your knees as much as needed so as not to put unnecessary strain on your lower back. Adjust your feet to create a comfortable distance for your body from the chair. Keep your shoulders back and down. Enjoy the soothing pressure and warmth of the shower stream falling on your lower back. This posture
Position 6: Open Chest
Face towards the shower. Place your hands on your buttocks. Lift and open your chest gradually, allowing your head to lift and lean back as much as is comfortable for your neck. Keep your shoulders back and down throughout. Keep your neck long as you reach up, breathing as if into the neck area. Enjoy the shower stream falling on your chest.
Position 7: Spinal Twist
Stand up straight (P2) with your arms bent and palms together in the center of your chest. Gently twist your spine, body, and head to one side. Allow the twist to be natural and comfortable. Keeping your shoulders level, relax into this position as the shower stream falls onto your shoulders. When you feel complete on the first side, gently unwind and come back to standing (P2). Pause for a breath or so. Then repeat on the other side.
Position 8: Back and Neck Lengthening
Stand facing away from the shower stream. Place your hands on your thighs. Knees can be straight (not locked) or bent. Keep your back as lengthened as possible. Breathe deeply as you lift and open your chest. Keep your shoulders relaxed down your back. Enjoy the sensation of water falling on your back as you strengthen your legs and open your chest.
Position 9: Interlaced Hands Forward Bend
Stand up straight (Position 2). Gently interlace your fingers behind your back, keeping your arms relaxed at first. With each breath in, lower your shoulders down your back. Keep your back long. With an exhale, pull your arms up as you bend forward over your legs. Keep your upper chest open and neck relaxed. Allow your arms to naturally and comfortably release forward. Remember to keep your shoulders down. Let the water falling on your back enhance the relaxation and opening the posture brings.
Position 10: Power Squat
Squat with your feet parallel and shoulder width apart. Hold your abdominal muscles in towards your spine to support your back and pelvis. Focus on lifting from your sternum and opening your upper chest. Hold your arms out in front of you, parallel with the floor. Keep your shoulders down. As the water flows down your back, feel the strength, power, and balance this posture invites.
Position 11: Namaste
Stand up straight (Position 2) Place your palms together at the center of your chest. Gently bow your head and smile. Namaste! This is a wonderful way to complete your practice.
The Shower Yoga postures can be done in any order. You can stay with any posture for the period of time that feels best to you. The whole practice should feel comfortable.
Your mind and body are constantly changing, so each time you practice Shower Yoga will be a different experience.
Don’t seek perfection in Shower Yoga. Feel, move, and trust. Over time, and with the help of the water, your body will remember its natural ability to release.
Breathing is very important. Breathe deeply in through your nose. Let your belly relax and expand as you inhale. Exhale through your mouth. Let each exhale be long and powerful.
With each inhale, visualize that you’re bringing more oxygen and healing energy to your organs. With each exhale, free yourself of any discomfort as you relax even more deeply
Shower Yoga for Pregnancy
"One of the most beautiful things about Shower Yoga is that you get to decide what the practice looks like each day depending on how you’re feeling and what you sense you most need to release."
Discover more tips and resources for your practice on our Lifestyle Blog.