In any pool

The noodle float

• For Anyone comfortable in chest-deep water
• Time 5 to 10 minutes
• Water Warm, 92–98°F

1. Stand in chest-deep water with two pool noodles.
2. Slide one noodle under your knees and hold the other behind your neck.
3. Lean back slowly. Let your ears go into the water. Your face stays up.
4. Breathe with the water: rise on the in-breath, settle on the out-breath.
5. To stand: bring your knees toward your chest, press your hands down, and put your feet on the floor.

Do nothing for five minutes. The rest is the practice. Amal Lana

Safety. Warm water only (92–98°F). Stay where you can stand. If you can’t swim, keep a helper beside you. Don’t float alone if you have seizures or faint easily.

Water walking and the seaweed sway

• For Anyone, and good in cooler pools
• Time 5 to 10 minutes
• Water Any pool

1. Walk forward and back in chest-deep water for three minutes, swinging your arms.
2. Stand still, feet apart, knees soft.
3. Let your arms float up and sway with the water, like seaweed.
4. Rock gently from foot to foot for one minute.
5. Finish with three slow breaths, hands resting on the water.

Safety. Hold the wall whenever you like. Stay where you can stand.

Getting in and out safely

• For Seniors, and anyone unsteady
• Water Any pool

1. Use the steps or a ladder with a rail. Face the rail and go one step at a time.
2. Pause on the bottom step and let your body get used to the water.
3. To stand up from a float, bring your knees toward your chest, press your hands down, then put your feet on the floor.
4. Getting out, pause on the steps for a minute before you stand all the way up.
5. Dry off and warm up straight away.

Safety. Warm water can make you light-headed when you stand. Sit on the steps first.

A 15-minute routine for one

• For Anyone in chest-deep water
• Time 15 minutes
• Water Any pool; float only in warm water

1. Water walking, forward and back, 3 minutes.
2. Shoulder rolls, 10 forward and 10 back.
3. Arm floats: arms out to the sides, let the water lift them, lower slowly. 10 times.
4. Leg swings, holding the wall, forward and back. 10 each leg.
5. Gentle twists, hands on the water, turning side to side. 10 times.
6. Float and breathe with two noodles for five breaths (warm water), then stand quietly with hands on the water for one minute.

Safety. Anyone who feels dizzy, short of breath, or has chest pain stops and gets out with help.

Hold, don’t move

• For Two adults, one floating and one holding
• Time 5 minutes
• Water Warm, 92–98°F

1. Agree on a signal to stop before you start, like a tap on the arm.
2. The floater lies back on two noodles, one under the knees and one under the neck.
3. The partner stands in chest-deep water with feet apart and knees soft.
4. One hand rests flat under the floater’s upper back. The other stays near the back of the head, so the face stays clear of the water.
5. Don’t move them. Simply breathe and wait, for two to five minutes.
6. To finish, lower the floater’s feet gently to the floor and help them stand.

Presence is the most powerful medicine. Amal Lana

Safety. Bodywork moves stay with your guide, because they take training. Never hold someone with seizures in the water without trained help.