Visit our website to find more sequences, classes, and resources that will enable you to effectively and efficiently incorporate yoga into your training.  

[**www.swimmingspecificyoga.com**](http://www.swimmingspecificyoga.com)

**Benefits:**
• Strengthen the core, glutes and legs
• Increases ankle and shoulder mobility

**Cues:**
• Start in mountain pose
• Bring your palms together right in front of your sternum
• Press your seat back as if you were about to sit in a chair
• Make sure your feet and knees are hip distance and you can see your toes in front of your knees
• Keep the upper body upright
• Have the neck long, collar bones wide, shoulders relaxed, core engaged and tuck your tailbone
• Lean forward a slight amount and press your seat back a little more
• Feel your weight shift back towards your heels while staying connected to the four corners of your feet

DISCLAIMS LIABILITY FOR INCIDENTAL OR CONSEQUENTIAL DAMAGES and assumes no responsibility or liability for any loss or damage suffered by any person as a result of the use or misuse of any of the information or content in this video. GoSwim.tv and Excel with Grace (Jeff Grace) assumes or undertakes NO LIABILITY for any loss or damage suffered as a result of the use or misuse of any information or content or any reliance thereon.
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USE AT YOUR OWN RISK: This web site is for informational purposes only. Consult a physician before performing this or any exercise program. It is your responsibility to evaluate your own medical and physical condition, or that of your clients, and to independently determine whether to perform, use or adapt any of the information or content on this web site. Any exercise program may result in injury. By voluntarily undertaking any exercise displayed in this video, you assume the risk of any resulting injury.


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Chair