Photo: Charley Smith: @charley_smith_photography
Benefits
-Stretches the upper and lower back, groin, inner thighs, hamstrings and knees
-Opens up the hips
-Releases tension in the neck and shoulders
-Alleviates lower back, neck and shoulder pain
-Relaxes the body and calms the mind
Instructions
-From a seated position, bring the soles of your feet together in the shape of a diamond and let your knees relax down towards the mat.
-Inhale, sit up tall. Exhale, fold forward and completely relax your upper body, arms, neck and head.
-Stay in the pose for 2-5 minutes, breathing in and out through your nose.
-To come out of the pose, take a deep breath in. Exhale, gently come back up. Bring your legs out in front of you and give them a shake.
Modifications
There are a few ways to modify this pose if you have tight hips.
-The further your feet are from your hips, the gentler the stretch.
-You can sit on the edge of a cushion to raise your hips up. This makes it easier for your hips to rotate forward.
-You can put cushions on your feet for your head to rest on.
-If you experience knee pain, you can put cushions under your knees for support.
Contraindications
-Knee or groin injury
Find more yoga poses and routines designed specifically for surfers here.
