Photo: Abi Carver/ Yoga 15
Skill Level: Beginner
Benefits
-Increases spinal rotation, giving you freedom in your upper body that will help to improve your turns.
-Stretches the hips, glutes, abs, obliques, shoulders and neck.
-Opens up the chest.
Instructions
-Sit with a straight back and both legs out in front of you.
-Cross your right foot to the outside of your left thigh and bring your left foot back to your right hip.
-Place your right fingertips behind you and hug your left knee into your chest.
-Inhale, sit up tall. Exhale, twist to the right from the base of your spine.
-To increase the intensity of the pose, bring your left elbow to outside of your right knee and twist a little deeper.
-Hold the pose for 5 deep breaths, in and out through the nose.
-Come back to centre on an exhalation and switch sides.
Modifications
-You can sit on the edge of a cushion to raise your hips up if you are not able to comfortably sit up straight.
-If both your sitting bones do not rest evenly on the mat, keep your left leg straight out in front of you and flex your foot.
Contraindication
Back injury
Find more yoga poses and routines designed specifically for surfers here.
