Скачать или смотреть Find your centre of balance in the water: Deadman Float

The dead man float is a drill that learns you how to control your high body line. It helps you find your centre of balance in the water and will create awareness of the how gravity affects your body positioning. Lay on your stomach with your head down in the water and your arms and legs stretched out a little. Hold your breath while floating on the surface.

How to do it:
Make sure you have enough space in your lane. Breath in and lay face down in the water with your arms and legs stretched out in a star-fish like position. Hold your breath. Try to maintain a high and horizontal positioning in the water. The hardest thing is keeping your legs up. Press your head down in the water to keep your legs and feet up. It’s like a scale, with your lungs as the centre of balance.

Focus points:
Don’t inhale to deep, breath in normally on hold your breath.
Relax your body as much as possible when laying down in the water.
Find a balance between your arms and legs by pressing down your head in the water

Alternate this drill with the deadman sink drill to experience what happens when you let your breath go. You need to practice it several times to get it right. But that’s oke, it is a great mindfulness exercise as well. Namasté!