The one-handed tiger is great for stretching your quads and hip flexors in the lower body as well as strengthening the hip joint while improving balance. In the upper body, it stretches the abs, chest, and shoulders. Here are a few instructions for adding it to your repertoire of poses.
Instructions
-Come to all fours. Bring your wrists directly underneath your shoulders and your hips right above your knees.
-Keeping your right knee bent, press your right foot up to the sky.
-Carefully lift your left hand off the mat, reach back and take hold of your right foot.
-Press the top of your foot into your hand, lift your chest and look straight ahead.
-Hold the pose for 5-10 deep breaths, in and out through your nose.
-Take a deep breath in, press your foot into your hand. Exhale, release your foot and switch sides.
Contraindications
-Avoid this pose if you have a knee, hip, back or shoulder injury.
Find more yoga routines designed for surfers here.
