Use Fluid Yogalates and Ai Chi for re-patterning and to further develop coordination, balance, ROM, and pain-free movement. These can also be used for relaxation unless a trained practitioner is available to offer Watsu.

Fluid Yogalates

Pose: Warrior II

1. In waist- to chest-deep water, separate legs approximately 4 feet.
2. Turn the right foot to the side and come into a lunge position. The right ankle and knee align. The right thigh should be almost parallel to the bottom of the pool. The back leg (left) continues to bear weight, pushing the energy flow up to the torso.
3. The torso remains upright and facing forward. It does not rotate.
4. The arms extend out from the shoulders. Extension continues through the fingertips. The shoulders remain relaxed and down.
5. The head turns to look through the fingers of the leading arm. Maintain this position for five or more slow breaths.
6. Repeat to the left side.

Challenges: It is difficult to adequately separate the legs and maintain balance. The leading knee has a tendency to rotate inward. The body leans forward or backwards if the weight is not distributed between the legs.
Progression: Hold for longer periods. Add variations such as Side Angle Pose.

Pose: Warrior I

1. In waist- to chest-deep water, separate legs approximately 4 feet.
2. Turn the right foot and leg to the side. Rotate the entire body to the same side. The left leg and foot also turn in the same direction. Insure the pelvis is squared to the side.
3. Bend the right knee, aligning the knee over the ankle. The left leg remains straight.
4. Extend the arms above the head with palm facing each other and hold for approximately five breaths.
5. Repeat to the left side.

Challenges: Maintaining balance in the water with the arms extended out of the water. Caution to limit extension of the back and discourage hyperextension.
Progression: Extend the left (back) heel to the bottom of the pool. Progress to other poses such as Warrior III.

Pose: Tree

1. Stand erect in waist- to chest-deep water. Look straight ahead.
2. Balancing on one leg, flex the knee of the opposite leg and lift that foot to the inside of the supporting leg.
3. Arms bend into prayer position at chest level.
4. Gradually extend the arms overhead, keeping the palms together. Body stays straight and appears to lengthen.
5. Begin by trying to hold the position for five breaths.
6. Repeat on the other side.

Challenges: Do not place the foot of the bent leg against the supporting knee. Extend the arms overhead only when balance is secure. Watch the body position because of a tendency to shift one hip to the side to assist with balance.
Progression: Hold for longer periods. Lengthen body and arms upwards.

Ai Chi

Accepting

1. Exhale easily through your mouth, turn your palms down, bring the right arm over to the left so the thumbs of both hands touch each other, while pivoting both feet 90 degrees left so you're facing the left side. Your weight is evenly balanced between both legs.
2. While still facing left, inhale through your nose, turn your palms up, and pull both arms back so that your rib cage feels fully opened. At the same time, shift your weight back on the right leg so that you're leaning back slightly. The trunk must be stable.
3. While still facing left, exhale through your mouth, turn your palms down, and bring both arms together so the thumbs of both hands touch each other. At the same time, shift your weight forward onto the left leg so you're leaning forward slightly.
4. Repeat steps two and three, flowing smoothly 5 to 10 times.
5. Inhale through your nose, turn your palms up, bring the right arm back to the right side, while pivoting both feet 90 degrees right so you're facing front.
6. Exhale easily through your mouth, turn your palms down, bring the left arm over to the right so the thumbs of both hands touch each other, while pivoting both feet 90 degrees right so you're facing the right side. Your weight is evenly balanced between both legs.
7. While still facing right, inhale through your nose, turn your palms up, and pull both arms back so that your rib cage feels fully opened. At the same time, shift your weight back on the left leg so that you're leaning back slightly.
8. While still facing right, exhale through your mouth, turn your palms down, and bring both arms together so the thumbs of both hands touch each other. At the same time, shift your weight forward onto the right leg so you're leaning forward slightly.
9. Repeat steps seven and eight, flowing smoothly 5 to 10 times.
10. Inhale through your nose, turn your palms up, bring the left arm back to the left side, while pivoting both feet 90 degrees left so you're facing front.

Rounding

1. Exhale easily through your mouth, turn your palms down, bring the right arm over to the left so the thumbs of both hands touch each other, while pivoting both feet 90 degrees left so you're facing the left side. Your weight is evenly balanced between both legs.
2. While still facing left, inhale through your nose, turn your palms up, pull arms back so that your rib cage feels fully opened. At the same time, step your right leg back and shift your weight back so you're leaning back slightly.
3. While still facing left, exhale through your mouth, turn your palms down, and bring both arms together so the thumbs of both hands touch each other. At the same time, lift your right leg straight in front of you and lean forward slightly. Bring toes to fingertips.
4. Repeat steps two and three, flowing smoothly 5 to 10 times.
5. Inhale through your nose, turn your palms up, bring the right arm back to the right side, while pivoting both feet 90 degrees right so you're facing front.
6. Exhale easily through your mouth, turn your palms down, bring the left arm over to the right so the thumbs of both hands touch each other, while pivoting both feet 90 degrees right so you're facing the right side. Your weight is evenly balanced between both legs.
7. While still facing right, inhale through your nose, turn your palms up, pull arms back so that your rib cage feels fully opened. At the same time step your left leg back and shift your weight back so you're leaning back slightly.
8. While still facing right, exhale through your mouth, turn your palms down, and bring both arms together so the thumbs of both hands touch each other. At the same time, lift your left leg straight in front of you and lean forward slightly. Bring toes and fingertips together.
9. Repeat steps seven and eight, flowing smoothly 5 to 10 times.
10. Inhale through your nose, turn your palms up, bring the left arm back to the left side, while pivoting both feet 90 degrees left so you're facing front.

Balancing

1. Exhale easily through your mouth, turn your palms down, bring the right arm over to the left so the thumbs of both hands touch each other, while pivoting both feet 90 degrees left so you're facing the left side. Your weight is evenly balanced between both legs.
2. While still facing left, inhale through your nose, turn your palms up, and press both arms down and back (bilateral shoulder extension) with hands supinated. At the same time, lift your right (back) leg forward and lean forward slightly.
3. While still facing left, exhale through your mouth, turn your palms down, and lift both arms forward and up (bilateral shoulder flexion with hands pronated). At the same time, stretch the right leg back but do not step it down. Lean forward.
   Repeat steps two and three, flowing smoothly 5 to 10 times without stepping the right leg down. Inhale through your nose, turn your palms up, bring the right arm back to the right side, while stepping the right foot down and pivoting both feet 90 degrees right so you're facing front.
4. Exhale easily through your mouth, turn your palms down, bring the left arm over to the right so the thumbs of both hands touch each other, while pivoting both feet 90 degrees right so you're facing the right side. Your weight is evenly balanced between both legs.
5. While still facing right, inhale through your nose, turn your palms up, and press both arms down and back (bilateral shoulder extension with hands supinated). At the same time, lift your left (back) leg forward and lean forward slightly.
6. While still facing right, exhale through your mouth, turn your palms down, and lift both arms forward and up (bilateral shoulder flexion with hands pronated). At the same time, stretch the left leg back but do not step it down. Lean forward.
7. Repeat steps seven and eight, flowing smoothly 5 to 10 times without stepping the left leg down.
8. Inhale through your nose, turn your palms up, bring the left arm back to the left side, while pivoting both feet 90 degrees left so you're facing front.