Benefits
- Increases spinal flexibility
- Stretches the chest and abs
- Strengthens the hands, wrists, arms, shoulders and upper back
- Improves posture
- Alleviates lower back pain
Instructions
- Lie face down on the mat with your hands underneath your shoulders. Hug your elbows into your sides.
- Bring your legs about hip-width apart and press the tops of your feet into the mat.
- Inhale, press into your palms and lift your chest off the mat. Exhale, draw your shoulders back and broaden across your collarbones.
- Look straight ahead so as not to compress the back of your neck.
- Stay in the pose for 5 deep breaths, in and out through your nose.
- Take a deep breath in. Exhale, lower down to the mat. Rest your left cheek on the mat, bring your arms by your sides, palms facing up, and rock your hips from side to side a few times to release your lower back.
Modification
Depending on your spinal flexibility, you may initially only be able to lift your chest up a few inches without crunching your lower back. You can warm up your spine with this sequence.
Contraindications
Avoid this pose if you have a back injury.
Editor’s Note: Find more yoga routines designed specifically for surfers here.
Yoga and waves… Photo:
Samuel Costin / @samuel_costin
