Photo Courtesy of Abi Carver.
Benefits
-Stretches the hamstrings and hip flexors
-Opens up the hips
-Strengthens the feet, ankles, legs, glutes, back, shoulders and arms
-Improves balance, focus and concentration
-Alleviates knee and lower back pain
Instructions
-Standing in Mountain pose, step your left foot towards the back of your mat. Drop your hips and try to bring your front thigh parallel to the mat.
-Inhale, bring your arms up by your ears, reach up through your fingertips. Exhale, relax your shoulders and press back through your left heel to straighten your back leg.
-Check that your front knee is directly above your ankle and in line with your second toe and that your shin is vertical.
-Try to hold the pose still for 5 deep breaths, in and out through your nose.
-To come out of the pose, take a deep breath in, reach up. Exhale, bring your hands down to the mat and step back to Downward Dog for the other side.
Variation: High Lunge Twist
Photo Courtesy of Abi Carver.
-This version stretches the abs, opens up the chest and helps to unlock the hips and pelvis.
-From High Lunge, take a deep breath in, reach up. Exhale, twist your torso to the left and reach through your fingertips.
-Try to hold the pose for 5 deep breaths.
-Inhale, bring your arms up by your ears. Exhale bring your hands down to the mat and step back to Downward Dog for the other side.
Contraindications
-Knee injury
Find more yoga poses and routines designed specifically for surfers here.