News
Taking yoga on holiday
I recently spent a week on a liveaboard halfway through an intense fitness training period, so I had to think of some ways to keep fit onboard. I packed my yoga mat, swimsuit and skipping rope with the hope to finding time to do all three. Little did I know how relentless the diving and eating timetable is!
First of all I wasn’t able to swim because each dive site had a risk of sharks patrolling the surface waters. Not wanting to come face to face with an oceanic white tip, I willingly complied. Skipping seemed a good idea at the packing stage but finding the space and time to do this outside of the hottest hours of the day was tricky.
Which left me with yoga. On all the days we dived except two (when wakeup was 4:45am!) I spent 20 – 30 minutes on the top deck waking up my body with sun salutations and a short breathing exercise. I’d come down to the diving deck raring to go while the others were still wiping sleep from their eyes!
An hour after the last dive, and before dinner, I spent some more time stretching out my shoulders, upper and lower back from the pressure of the heavy scuba gear. I also focused on core strength exercises for improved stability in the water. Although I wasn’t able to fit in any cardio training, I think that 3 hours of frog kick up, down and around reefs helped to at least maintain what i’d built-up in the weeks prior to my holiday.
So if you’re on a diving holiday this summer and want to keep body and mind in tip-top shape while you’re there, here are a few suggestions:
– yoga is best performed before eating so you may need to get up earlier, or delay the post-dive beer a while to fit in a session before food
– stick to seated exercises if the boat is moving, or rocking
– don’t use shoulderstand, headstand or other poses bearing neck weight in case the boat suddenly moves
– try to find a quiet place where you won’t be disturbed
Guided Yoga Exercises
For guided yoga sessions you can register for the OMdiver yoga programme to receive videos (if you have WiFi onboard or at your hotel) and audio files (which you can download onto an mp3 player). Alternatively you can follow the seven exercises suggested below.
7 yoga poses for a liveaboard
Breath awareness
Spend a few minutes with your hands on your belly breathing deeply so that you feel the hands rise and fall. Breath in: bely swells, breath out: belly contracts.
Then deepen your breath for two minutes more by breathing first into the belly and then into the chest. To breath out let the chest fall first, then the belly. A hand on the rib cage can help guide your breath upwards into the chest.
Cat Stretch
Position yourself on all fours – hands under the shoulders, knees under the hips. Breathe IN tilt the pelvis lift the head and the back arches downwards. Breathe OUT pushing your back upwards, dropping the head and gazing towards your navel. Repeat 5 – 7 times.
Back strengtheners
From the position of the pose above, pick a point a few feet in front of you to direct your gaze to help with your balance. Don’t try this one if the boat is moving! Breath IN lift your right arm and left leg to shoulder/hip height. Breathe OUT bring arm and leg down. Breathe IN lift left arm and right leg, breathe OUT to release. Continue for one minute.
Downward Dog
This pose hits the spot on so many levels. Stretches the calves and hamstrings to relieve tension after finning. It keeps the ankles flexible for fin position. It eases tension from the lower back, stretches the shoulders and the arms. The action of the pose also stimulates the relaxation response so this is a good pose to do at the end of a diving day.
Side bends
Come into a cross-legged position. Breathe IN and slowly take your left arm over head as you bend to the right side. Go as far as is comfortable for you, until you feel a stretch in the left side ribs. Take 3 – 5 breaths here, breathing IN deeply to create an extra stretch in the left side of the rib cage. To release breathe OUT and slowly take the left arm back to your side. Repeat on the right side, taking the right arm overhead.
Arm stretches
1) Breathe IN taking both arms up slowly above your head, clasping the fingers at the top and turning the palms upwards. Stretch up. Breathe OUT to slowly release the hands down by your sides. Repeat two more times.
2) Take your left elbow in your right hand and gently draw it over to the right side, slightly behind your head (you may need to tilt the head down). This stretches the triceps. Hold for 5 breaths
3) Then take the left arm in front, pressing with the right hand at the wrist to create a stretch through the top of the shoulder (deltoid) and tricep muscle. Hold for 5 breaths. Repeat 2 and 3 on the right arm.
Twists
To finish stay in cross-legged position for a rejuvenating twist. Breath IN lengthening the spine upwards by sitting upright. As you breathe OUT turn slowly to your right starting with the base of the spine and allowing the rotation to spiral up the spine to the middle, upper back, shoulders and lastly the neck. Use your left hand on the right knee to aid the twist. Stay for 3 – 5 breaths. Breathe OUT to slowly release back to the starting position. Repeat to the left.
Relaxation
Spend 3 – 5 minutes lying on your back now, feet out wide to the corners of your mat, arms slightly away from the body with palms facing upwards. Close your eyes and relax to the gentle movement of the boat. When you finish take your time getting up, stretch a little at first and then slowly make your way to sitting.
Equipment
As you see in these pictures I took my yoga mat on holiday with me, which gave cushioning against the wooden floors of the boat and has an anti-slip surface. However if you don’t have space for a full-sized rolled up mat, it’s still possible to take a yoga mat with you. Many manufacturers are now selling thin full sized mats, or mats that can be folded, such as shown here. In this case they take up the same amount of space as a towel for example. If even that is too much space, you can buy grip gloves and socks to enable you to practice on any surface.
Whether you are a beginner or a professional diver – with the three new main regulators from DYNAMICNORD, everyone will find their favourite regulator. They all look super stylish.
Excellent performance with the TR-80
Quality and performance are the be-all and end-all for regulators. It is not for nothing that the TR stands for Tec Reg. The innovative design of the TR-80 guarantees absolute reliability – even in ice-cold waters.
Perfect breathing effort at 0.8 J/l / certified for diving in waters below 10 degrees / structural design made of solid brass for best cold protection / membrane-compensated design with dry seal of the first stage / reduced exhalation effort thanks to optimized exhalation membrane and bubble deflector / adjustable Venturi (dive/predive) and adjustment knob for individual inhalation comfort / innovative design of the front cover prevents free-flow in strong currents or when diving with scooters / design made of sandblasted brass, matt chrome finish / 2 HP and 4 LP outlets / mouthpiece made of high-quality, anti-allergic silicone for maximum comfort.
Amazing underwater adventures with the IR-50
The IR-50 is the top regulator for advanced and experienced divers. Natural breathing is the essence of this regulator.
Ideal breathing effort at 0.8 J/l /certified for diving in waters below 10 degrees / compensated membrane / adjustable venturi (dive/predive) and adjustment knob for individual inhalation comfort/ outlet valve and deflector for minimum exhalation effort and reduction of bubbles on the face / design made of sandblasted brass, matt chrome finish / 2 HP and 4 NP outlets / mouthpiece made of high-quality, anti-allergic silicone for maximum comfort.
The Workhorse – our CS-30
For diving centres and diving beginners – the workhorse stands for strong construction, reliability and robustness. Perfect for your training.
Optimal breathing effort at 0.8 J/l /recommended for diving in waters above 10 degrees / non-compensated piston / adjustable venturi (dive/predive) / outlet valve and deflector for minimum exhalation effort and reduction of bubbles on the face / design made of sandblasted brass, matt chrome finish / 1 HP and 3 NP outlets / mouthpiece made of high-quality, anti-allergic silicone for maximum comfort.
Octopus OP-30
The OP-30 is the ideal addition to all DYNAMICNORD regulators. It is identical in construction to the CS-30.
The TR-80, IR-50, CS-30 (DIN & INT) regulators and the Octopus OP-30 are available from DYNAMICNORD dealers and in the online store.
DYNAMICNORD – Your Outdoor Companion.
Renowned anti-whaling activist Paul Watson has been released from custody in Greenland after spending five months in detention. Denmark’s Justice Ministry rejected Japan’s request for his extradition, citing insufficient guarantees that his time already served in custody would be credited against any potential sentence.
The 74-year-old Canadian-American was arrested on July 21 in Nuuk, Greenland’s capital, when his ship docked to refuel. His arrest was based on a 2012 Japanese warrant related to a 2010 encounter in Antarctic waters. Japan alleged Watson obstructed operations and caused damage to a whaling research ship during efforts to disrupt illegal whaling. Watson has consistently denied these claims, maintaining his commitment to marine conservation.
Denmark, which oversees extradition matters for Greenland, concluded that while the legal conditions for extradition were met, the lack of assurances from Japan regarding time-served credit made extradition untenable.
In a video shared by his foundation, Watson expressed gratitude and relief, saying, “After five months, it’s good to be out… and good to know they’re not sending me to Japan.” He added that the most difficult part of his time in custody was being separated from his two young sons.
Watson is a pioneering figure in marine conservation, known for founding the Captain Paul Watson Foundation in 2022 after decades of activism with the Sea Shepherd Conservation Society. His bold efforts to defend marine life have earned him widespread support, including from celebrities and conservationists. His work has also been featured in the acclaimed reality TV series Whale Wars.
Watson’s lawyer, Jonas Christoffersen, praised the decision, stating, “We are happy and relieved that Paul Watson is now free.” He added that Watson is eager to reunite with his family and continue his vital work.
The arrest occurred while Watson’s vessel, the M/Y John Paul DeJoria, was en route to the North Pacific with a team of 26 volunteers to intercept a Japanese whaling ship. His foundation described the arrest as politically motivated and emphasized that Watson’s actions were focused on ending illegal whaling practices.
Japan resumed commercial whaling in 2019 after leaving the International Whaling Commission, asserting that whale meat is a cultural tradition. Conservationists, however, continue to challenge these practices, highlighting their impact on marine ecosystems.
Despite the challenges, Watson remains steadfast in his mission to protect marine life and bring attention to whaling practices. His dedication to ocean conservation has made him a globally respected advocate for the environment.
-
News2 months agoIconic SS United States to become the World’s Largest Artificial Reef
-
News3 months agoBook Review – 52 Assignments: Underwater Photography
-
Gear News3 months agoDYNAMICNORD – New German diving brand enters the British market
-
News3 months agoExploring Cenote El Pit: A Diver’s Dream
-
Gear News3 months agoTry BARE drysuits (and maybe even win one!) this Friday with Sea & Sea at North West Dive Fest
-
Marine Life & Conservation3 months agoBook Review: Coral Triangle Cameos
-
Blogs2 months agoDive the Egyptian Red Sea this Autumn with Regaldive
-
News3 months ago2024 Ocean Art Underwater Photo Competition Announced