🎙️ Pose on Shore, Power in the Pool – Body Awareness on Shore, Strength and Ease in the Water!
In this podcast series, you’ll find short, intimate yoga-based practice sessions that help you move in the water with more confidence, safety, and joy.
💧 Each episode focuses on activating a key area of the body – shoulders, pelvic floor, core, breath, ankles – all of which play a crucial role in swim technique and water safety.
🧘♀️ These mindful, anatomically informed exercises done on land don’t just build strength – they also deepen your connection with your body, so you swim from within, not through effort alone.
🎧 The sessions are short and easy to fit into your day – before a workout, between swim lessons, or even while on a beach holiday.
This series is for you if:
- you’re new to swimming
- you’re rebuilding your connection with the water
- or you simply want to feel more present in your body and your movement
💫 Connect with yourself – and shine in the water!
How Wingwave® Coaching Can Help Resolve Fear of Water
Fear of water is rarely about water itself. For many people, it is an automatic emotional response stored in the nervous system—often triggered by past experiences that the conscious mind can no longer fully explain. wingwave® coaching offers a gentle, neuroscience-based approach to resolving this fear at its root. By combining bilateral stimulation, precise muscle…
Diving Trick
Ever wanted to reach the bottom of the pool with ease? Learn how to dive down smoothly from the water’s surface with simple techniques that make you glide like a dolphin — calm, efficient, and in control.
Why Nose Clips and Full-Cover Swim Masks Might Be Holding Back Your Child’s Progress in the Water
Nose clips and full-face swim masks may feel like helpful tools for beginners — but they can actually slow down learning and create risk. Why? Because they prevent children from developing the essential reflex of exhaling through the nose underwater. In this article, I share the story of an 8-year-old student — and explain why…
Dryland Drills for Breaststroke Kick – Step-by-Step Practice
In this episode, we break down the breaststroke kick into clear, beginner-friendly steps you can practice on land — with or without water access. You’ll learn: Whether you’re a swim coach, a parent, or a beginner swimmer, this guided session gives you all the cues and corrections you need to build muscle memory outside the…
Movie Recommendation: NYAD
“Your body may age, but your passion doesn’t.” At 64, Diana Nyad dove back into a dream many gave up on. Not to prove anything to the world — but to herself. Netflix’s NYAD isn’t just a sports film. It’s a masterclass in endurance, friendship, and facing fear with every stroke. And if you’re a…
Starter Kit for Swimming
Everything You Need to Begin Your Swimming Journey Whether you’re just starting out or returning to the pool after a long break, the right gear can make all the difference. From safety and comfort to efficiency and enjoyment, here’s your complete Starter Kit for Swimming — suitable for kids and adults alike. If you don’t…
Dryland Swim Prep Missions for Kids – 3 Playful At-Home Routines
Dry, indoor swimming preparation and support exercises are especially beneficial for children because they: Breaststroke on Dry Land Goal: Reinforce the sequence and coordination of the breaststroke movements. Exercises: “Dry Frog” – Lie on the stomach on a mat or carpet. Arms stretch forward, then pull back (imagine “clapping” in front). Legs bend and then…
Frog Legs & Rocket Legs – Swimming Movements Through Play
Breaststroke Practice Arms and Legs Practiced Separately – the Playful Way Goal: Raise awareness of arm and leg strokes, practice separating the movements. Frog Leg Game (Legs only) Lying on the stomach in the water, supported by a kickboard or noodle. Only the legs move – “like a frog escaping from a fisherman.” You can…
Water Adventure to Help Children Fall in Love with Swimming
This activity plan is ideal for children aged 3 to 6, especially those who are still getting familiar with the water or need a safe, play-based introduction to swimming. It can also be easily adapted for children on the autism spectrum or with sensory sensitivities, as it is structured, repeatable, and can be done with…
Pose on the Shore, Power in the Pool – Freestyle – The Catch and Finish Connection
Discover how power flows from the catch to the finish — and how your core coordinates both actions. In this episode, you’ll explore: 🏡 Try it at home: This dryland drill only requires a bit of space and body awareness. 🌊 Learn to synchronize pull and push — for a smoother, stronger freestyle stroke.
Pose on the Shore, Power in the Pool – Freestyle – Core-Powered Coordination
🔗 Discover how your center connects everything — for smoother, stronger swimming. In this episode of Stretch by the Shore, Strength in the Swim, we dive into the hidden hero of freestyle: core coordination. Your arms and legs are powerful — but without a stable, active center, they can’t work together efficiently. 🌀 You’ll explore:…
Pose on the Shore, Power in the Pool – Freestyle – Stay on Your Axis
🧭 Find your inner line – for more stability, efficiency, and power in freestyle swimming. In this episode of Stretch by the Shore, Strength in the Swim, you’ll explore how to sense and control your body’s alignment — even without water! Through simple at-home exercises in front of a mirror, you’ll discover how posture and…
Why It’s Important to Shake Water Out of Your Ears After Diving
Getting water stuck in your ears after swimming or diving is common — and while it may seem harmless, it’s important to remove it to avoid discomfort and even infections. What Happens If the Water Stays Inside? When water remains trapped in the ear canal, it creates a warm and moist environment, perfect for bacteria…
Pose on the Shore, Power in the Pool – Freestyle – Throw to Flow
In today’s episode, we’re unlocking one of the hidden powers behind your freestyle: leverage. Do you feel like you’re putting in effort, but not getting the glide you deserve? This simple dryland drill will show you how to turn effort into efficiency – by engaging not just your arm, but your entire side. 💡 You’ll…
Pose on the Shore, Power in the Pool – Freestyle – The Rhythm of Breathing
This episode guides you into a smooth and natural breathing flow – essential for relaxed and efficient swimming. We begin with a visualization: imagine yourself jogging through a park. Your breath begins to sync naturally with your steps – inhale, exhale – effortless and fluid. Then comes the contrast: Try holding your breath while running.…
Pose on the Shore, Power in the Pool – Freestyle – Hip-Led Roll
Smooth, strong freestyle begins at the core. In this episode, we focus on a key but often neglected element of freestyle: hip rotation. You’ll learn how to initiate the movement from your center to create a longer reach, support your breathing, and enhance your body position in the water. Through targeted dryland drills, you’ll build…
Pose on the Shore, Power in the Pool – Freestyle –Pocket to Recovery
The final touch to your freestyle pull – smooth, efficient, effortless. In this episode, we focus on the last phase of your freestyle stroke: exiting near the hip and recovering your arm gracefully back to the front. From the hand brushing past your imaginary “pocket” to the extended glide – every movement is mindful and…
Pose on the Shore, Power in the Pool – Freestyle – High Elbow at Home
The freestyle classic – practiced mindfully on dry land. In this episode, we focus on one of the most effective techniques in freestyle: the high elbow during the underwater pull. You’ll practice the correct arm path slowly and with control, building shoulder stability and improving your feel for the water – all without getting wet.…
Pose on the Shore, Power in the Pool – Freestyle – Stroke in the Mirror
In this mindful dryland episode, you’ll practice your freestyle pull phase in front of a mirror — slow, controlled, and body-aware. Mirror work helps you improve posture, shoulder alignment, and symmetry, giving you visual feedback to build a stronger stroke pattern. Perfect for beginners working on technique or experienced swimmers refining their form between swim…
Pose on the Shore, Power in the Pool – Freestyle – Kick Sense
Feel your legs. Build your kick. Stay connected. In this focused dryland session, we awaken the mind-body connection in your legs – the foundation of your swimming rhythm. Through simple, standing drills, you’ll explore leg awareness, hip engagement, and ankle mobility, all crucial for a smooth and effective freestyle kick. Perfect for beginners learning proper…
Pose on the Shore, Power in the Pool – Freestyle – Kick Like a Fish
Glide, breathe, feel – just like in water. This dryland session brings the freestyle stroke into your room. Standing tall, you’ll simulate arm pulls, body rotation, and breathing – helping your body internalize the rhythm and flow of swimming, even away from the pool. It’s ideal for anyone looking to improve technique awareness, build confidence,…
Pose on the Shore, Power in the Pool – Freestyle – Power Zone Snap
Tap into your core, one quick pulse at a time. This energizing micro-session is designed to awaken your power zone — the area between your lower ribs and hips — with short, targeted activations. You’ll be standing tall, focusing on alignment, breath, and quick, controlled pulses that simulate the core control needed for strong freestyle…
🐸 Learn Breaststroke with Music! 🎶
This cheerful swimming song helps children internalize the correct breaststroke kick through fun, imagination, and rhythm! 🦗 Bug, 🐸 Frog, 🤸 Hopperman, 🐟 Fish, and 💃 Ballerina – each character represents an important step in the swimming movement. The playful rhymes encourage kids to sing along and move – whether in the water or on…
Parent Guide: Doggy Paddle Arms – How to Gently Unteach Them Through Storytelling
Who is this guide for? This guide is for parents, swimming teachers, and anyone who supports young children in learning to swim – especially those who want to help a child gently unlearn dog paddle arms during breaststroke. If you’ve noticed that your child lifts their arms out of the water and paddles like a…
Pose on the Shore, Power in the Pool – Freestyle – The Wall Wake-Up
Welcome to your freestyle posture checkpoint — no pool required! In this episode, we explore how a simple standing drill using a wall can awaken your body’s alignment, activate your core, and lay the foundation for a powerful freestyle stroke. You’ll learn how to feel your length from head to toe, stabilize your axis, and…
Pose on the Shore, Power in the Pool – Anchor Within – Glide Without
Before you can move through water with ease, you need to find your anchor. This 10-minute practice focuses on gently activating the deep core and pelvic floor – your inner stabilizers that support every stroke, every breath, every moment in and out of the pool. Blending seated strength exercises, mindful breathwork, and grounding poses, this…
Pose on the Shore, Power in the Pool – Waves Off Your Shoulders
Stiff shoulders after swimming? Neck tension from everyday stress? This 10-minute session is your gentle rescue. In this soothing, post-swim (or post-work) recovery flow, we melt tension from the neck and shoulders through mindful movement and breath. No equipment needed – just your presence, your breath, and a few calm moments to reset. You’ll experience:…
Parent Guide – Playful Water Familiarisation in the Bathtub
Goal: Help your child feel safe, willingly submerge their head, and exhale underwater – in a playful and loving way. Core Principles 1. Play over pressure Positive experiences matter more than fast progress. 2. Patience builds trust Every child has their own pace. Fears are taken seriously, not dismissed. 3. Be a role model When…
Pose on the Shore, Power in the Pool – From Pelvic Floor to Pool Core
Dive into this shore-side practice designed to prep your body for the water — with a splash of inner strength and a ripple of awareness! Whether you’re a beginner swimmer or a seasoned mermaid, this session gently activates the muscles that matter most: shoulders, core, pelvic floor, and feet. Through breath, mindful movement, and a…