A Guide to Hot Tub Yoga & Stretching

Relax, Stretch, and Strengthen in the Warmth of Your Spa

Hot tubs aren’t just for relaxation; they can also be a powerful tool for enhancing flexibility, relieving tension, and even improving strength. Performing yoga and stretching exercises in a hot tub allows you to take advantage of warm water’s buoyancy and muscle-loosening effects, making movements easier and more effective. Whether you're looking to recover after a workout, ease stiff joints, or simply add mindfulness to your spa routine, hot tub yoga is a fantastic way to maximise your soak.

Benefits of Hot Tub Yoga & Stretching

Increased Flexibility

The warm water in a hot tub helps to relax muscles, making it easier to stretch deeper without strain. This is particularly beneficial for people with stiff joints or muscle tightness.

Enhanced Relaxation & Stress Relief

The combination of gentle stretching, warm water, and mindful breathing promotes deep relaxation, reduces stress, and supports overall well-being.

Reduced Muscle & Joint Pain

Hydrotherapy has been proven to alleviate muscle soreness and joint stiffness, making hot tub yoga an excellent choice for people with arthritis, chronic pain, or post-workout recovery needs.

Improved Circulation

The heat of the water dilates blood vessels, improving circulation and oxygen flow to muscles, which helps with healing and recovery.

Low-Impact Exercise

The buoyancy of water reduces stress on joints, allowing for a safe and gentle way to stretch and strengthen without the risk of injury.

Hot Tub Yoga & Stretching Routine

1. Seated Neck Stretch

• Sit comfortably in the hot tub with your back straight.

• Gently tilt your head to one side, bringing your ear toward your shoulder.

• Hold for 10-15 seconds, then switch sides.

• Repeat 3 times per side.

2. Shoulder Rolls

• Sit or stand in the water.

• Slowly roll your shoulders forward in a circular motion for 10 seconds.

• Reverse direction and roll them backward for another 10 seconds.

3. Seated Spinal Twist

• Sit upright and place your right hand on your left knee.

• Slowly twist your torso to the left, looking over your shoulder.

• Hold for 15 seconds, then switch sides.

• Repeat 3 times per side.

4. Standing Quadriceps Stretch

• Stand in the hot tub and hold onto the edge for balance.

• Grab your right ankle with your right hand and pull it towards your glutes.

• Hold for 15-20 seconds, then switch legs.

• Repeat twice per leg.

5. Water Warrior Pose

• Stand in a wide stance with knees slightly bent.

• Extend your arms out to the sides and turn one foot outward.

• Bend your front knee while keeping the back leg straight.

• Hold for 20 seconds, then switch sides.

• Repeat twice per side.

6. Floating Butterfly Stretch

• Sit with your back against the hot tub wall.

• Bring the soles of your feet together and let your knees open outward.

• Hold for 20 seconds while taking deep breaths.

7. Gentle Forward Fold

• Sit with your legs extended and slightly apart.

• Slowly reach forward toward your toes.

• Hold for 15 seconds, breathing deeply.