Photo: Graham Mattock @instagrajam
Benefits
-Stretches the calves and hamstrings (when the legs are straight)
-Stretches the groin and opens up the hips
-Strengthens the feet, ankles and legs
-Releases tension in the neck and shoulders
-Relieves compression at the lower back
-Alleviates lower back and shoulder pain
Instructions
-Step or jump your feet at least a metre apart.
-Check that your toes point straight ahead.
-Inhale, bring your hands to your hips, lengthen your spine. Exhale, hinge at your hips, draw your abs in and fold forward with a flat back. You can keep your knees bent if you feel your lower back starting to round.
-Take hold of opposite elbows and hang here, or bring your hands to the mat underneath your shoulders for support.
-To deepen the pose, walk your hands back between your legs and bend your elbows, keeping them tucked in.
-Stay here for 5 deep breaths, in and out through your nose.
-If you are fairly flexible, squeeze your legs towards each other and contract your abs to ensure you stay safe and don’t go too deep.
-To come out of the pose, inhale, bring your hands to your hips, press into your feet and come up with a flat back. Exhale, step or hop your feet together.
Modifications
Photo: Maria Revelj @mariarevelj
-You can play around with the width of your feet. The wider your stance, the easier it is to fold forward, but if you go too wide, you may feel unstable.
-If you can’t reach the mat without rounding your lower back, rest your hands on blocks or keep your knees bent.
-Interlace your hands behind your back and draw them up and over your head to feel a stretch in your neck and shoulders.
Variation: Twisting Standing Wide-Leg Forward Bend
Photo: Janalyn Yanover @janalyn.rose
If you turn this pose into a twist, you increase mobility in the lumbar, thoracic and cervical spine, which is great for surfers who need full range of motion in the torso for optimal performance.
-Step or jump your feet at least a metre apart.
-Check that your toes point straight ahead.
-Inhale, bring your hands to your hips, lengthen your spine. Exhale, hinge at your hips, draw your abs in and fold forward with a flat back. You can keep your knees bent if you feel your lower back starting to round. Rest your hands on the mat.
-Bring your right palm directly underneath your chest. Inhale, sweep your left hand up to the sky – look up to your thumb. Exhale, relax into the pose.
-Try to ensure that your hips remain level and hold here for 5 deep breaths, in and out through your nose. Twisting a little deeper on every breath.
-Inhale, draw your left shoulder back. Exhale, lower your left hand and switch sides.
-To come out of the pose, inhale, bring your hands to your hips, press into your feet and come up with a flat back. Exhale, step or hop your feet together.
Contraindications
-Neck or back injury
Find more yoga poses and routines designed specifically for surfers here
