Photo: Yoga 15
Benefits
-Stretches the upper back, shoulders, wrists, hips, knees and ankles
-Strengthens the feet, ankles, legs, hips and core
-Improves balance, focus, concentration and coordination
Instructions
-Stand in Mountain pose with your feet hip-width apart.
-Bend your knees, cross your right leg over the left and wrap your right foot behind your left calf. Your left knee should point straight ahead.
-Stretch your arms out to the sides, cross your right arm over the left, bend your elbows, wrap your forearms and try to bring your palms together.
-Lift your elbows to feel a stretch across your upper back, and drop your hips.
-Relax any tension in your neck and shoulders.
-Try to hold the pose for 5 deep breaths, in and out through your nose.
-Carefully release the pose and switch sides.
Modifications
-If you can’t wrap your foot all the way around, rest your toes on the mat for balance.
-If you can’t wrap your arms around twice, you can bring the backs of your hands together.
Contraindications
-Knee, ankle or wrist injury
Find more yoga poses and routines designed specifically for surfers here.