Answer this question to the best of your ability:
Can you suggest some yoga poses for increased flexibility and strength, specifically beneficial for swimmers?
Of course! Incorporating yoga into a swimmer's training routine can have significant benefits. Here are a few poses that focus on flexibility and strength, which are crucial for optimal swimming performance:

1. Downward-Facing Dog (Adho Mukha Svanasana): This pose stretches the hamstrings, calves, arches, and hands, while also strengthening the arms and legs. It can help swimmers improve their kicking and pull techniques. To perform this pose, start on your hands and knees, then lift your hips up and back, keeping your knees bent if needed. Straighten your arms and legs as much as possible, but don't lock your elbows or knees. Relax your head and shoulders, gazing towards your navel.

2. Warrior II (Virabhadrasana II): This pose targets the legs, ankles, and feet, while also strengthening the arms and shoulders. It can help swimmers with their strokes and body positioning in the water. To perform this pose, begin by standing with your feet hip-width apart. Turn your right foot out 90 degrees, pivot your left foot in about 45 to 60 degrees, then raise your arms to the sides at shoulder height. Bend your front knee, making sure it doesn't go over your ankle. Look over your fingertips towards the horizon. Repeat on the other side.

3. Tree Pose (Vrksasana): This balancing pose improves stability and strengthens the legs, ankles, and feet, which are essential for swimmers to maintain proper body positioning in the water. To perform this pose, begin by standing with your feet together. Shift your weight onto your right foot, then bend your left knee and place the sole of your left foot against your inner right thigh or calf. Bring your hands together at the heart center, either staying here or raising them overhead for a more challenging balance. Keep your gaze steady and focused to help with balance. Repeat on the other side.

4. Plank Pose (Phalakasana): This core-strengthening pose is fantastic for building the abdominal and back strength required for efficient swimming. To perform this pose, start on your hands and knees, then step your feet back one at a time, keeping your arms straight and shoulders stacked over your wrists. Engage your core to maintain a straight line from head to heels.

5. Bridge Pose (Setu Bandha Sarvangasana): This pose opens the chest and hips, which can help swimmers with their stroke range of motion. To perform this pose, lie on your back with your knees bent and feet hip-width apart. Ground your feet into the mat as you lift your hips towards the ceiling. Clasp your hands beneath your hips and press your arms into the floor to help lift the chest higher. Keep your thighs parallel and maintain a gentle stretch in your knees.

Remember to always listen to your body and modify or skip poses if you feel any discomfort. Incorporating these poses into your routine can lead to improved flexibility, strength, and overall performance for swimmers.