Wide Legged Forward Fold
Malasana Yogi Squat
- Feel free to lean the torso forward as a counterweight. This will let you sink your butt closer to the sand and get deeper into the hip, you can even extend the arms out in front of you.
- Add in a little bit of a pulse. Lifting up about an inch and then rocking on back in on the same side.
- Don't keep flip flopping left to right at first, spend the most time in each side on the first pose. Then you can start to alternate spending less time before the change over each time.
- Want some bonus points? You can open up your arms like your boy is doing in the photo. It will allow you to press GENTLY against the inside of the knee to straighten up the back and get a bit of a twist, all while firing up the inside of the hip.
Again I can't stress enough, this isn't yoga for social media fame, this is to surf, so the alignment is taking a back seat for comfort of the practitioner and we are focusing on warming up.
- Raise your arms up over head nice and tall, making sure the hips are square and the knee is still bent in the front stacked over the ankle. Big breath in and then interlace the fingers behind the back.
- Take the gaze up towards the sky and start bowing forward from the hips, keeping the gaze up until your shoulder meets the inside of your front legs knee.
- Let the head now hang heavy and see if you can raise the arms up, still interlaced towards the sky.
- Stay here until you feel like getting out, then take it to the other side.
Upward Facing Dog or Cobra
Upward Facing Dog
To move into this pose, lay face down on your mat, untuck the toes and bring the ankles together best you can so they touch. Bring your arms roughly to where they would be when you pop up on your board and push through the hands, keeping your shoulders, wrist and hands aligned. Press through the top of the feet to lift the top of the legs and then pull the chest forward allowing the shoulders to drop away from the ears. Don't pulse this or you will be judged hard by the beach goers, seagulls, and mother. Instead just transfer weight from left to right arm keeping both on the mat. This will create a gentle sway to warm things up. With the exhale, come on down flat onto your mat, take a couple breaths and then do it again. To really feel the expansion try and take in a few deep breaths in to full and hold full for a few seconds. This is one of my favorite bonus point activities before going out, mentally it helps me feel better about holding my breath later in case I take a splash.
Similar to upward facing dog, start by laying face down on your mat, untuck the toes bring the hands down by your chest. Press through the top of the feet and hands to lift your torso, while keeping the legs down on the mat. Your knees ideally wouldn't be on the mat, but for a warmup it is ok if they are. Your gaze should be towards the sky so we can expand through the chest. Again, to really feel the expansion, try and take in a few deep breaths in to full and hold full for a few seconds.