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1 . Stow your paddle , take a breath and arrive After you ’ ve warmed up , sit down for a few deep breaths . Notice the gentle swaying of the water beneath you with your eyes closed to get used to your yoga mat substitute .
2 Eagle arms in sitting position Pass your left arm under the right arm so that the forearms touch each other and point vertically upwards . The palm of your left-hand faces out to the right , the backs of your hands are touching , or you place your palms together . The upper arms are at the height of the shoulders . With your inhalation , raise your elbows and , with your exhalation , lower them . Stay five breaths , then switch arms .
3 . Downward dog
Place your hands shoulder-width in front of you on the board . Move your butt to your heels , and activate your core . Now lift your ischial tuberosities towards the sky and actively push your heels back . If the stretch in the back of your legs is too intense , bend your knees . Your spine is long , and your shoulders remain active . Stay for five breaths .