Photo: @spencerianharris.
Benefits
-Strengthens the feet, legs and glutes
-Stretches the groin, obliques, lats, chest and shoulders
-Increases flexibility in the spine
-Opens up the hips
-Improves balance
-Alleviates lower back and knee pain
Instructions
-From Downward Dog, turn your left foot out 45 degrees and press into your palms to make room for your right foot to step in between your hands.
-Inhale, keep your hips low and sweep your arms out and up into Warrior 1. Exhale, sink into the pose.
-Line up your front and back heels.
-You can bring your hands together or keep them shoulder-width apart. Look straight ahead, or up to your fingertips if that doesn’t strain your neck.
-Check that your front knee points straight ahead and comes directly above the right ankle. Turn your hips to face forward and try to bring your front thigh parallel to the mat. Keep your back leg straight and sink deeper into the pose.
-Draw your ribs in to avoid overarching your lower back.
-Stay in the pose for 5 deep breaths, in and out through your nose.
-On your last exhalation, bring your hands back down to the mat and step back to Downward Dog for the other side.
Variation
-To stretch your chest and deepen the intensity of the backbend, interlace your fingers at the base of your spine and draw your shoulders back.
Contraindications
-Knee, hip, back or shoulder injury
Find more yoga poses and routines designed specifically for surfers here
