135
4 . Lunge For beginners – deep lunge : Raise your right leg . Bring your knee to your chest and make yourself as compact as possible . Arms are extended ; you press away from the board , lift your pelvis , and step forward between your hands . Now place the left knee down ; the right knee is aligned over the right foot joint and 90 degrees bent . Now imagine pushing your front foot and your back knee towards each other . This way , you activate the inside and back of your legs for more stability on the SUP board . The pelvis remains in a neutral position . Raise your arms with a tight core , keeping your lower rib cages closed . Stay for five breaths .
For advanced – high lunge : Raise your back knee and powerfully extend your back leg into your heel , lifting the back of your thigh to the sky . Five breaths . Come back into the downward-facing dog and repeat this sequence on your left side .
5 . Child ’ s pose Put your knees down hip-width apart , put your butt down and stretch your arms to the front . Pause for five breaths in the child ’ s pose .
6 . Camel pose Stand on your toes , sit on your heels , then put your hands on your heels and tense your thighs , buttocks , and abdomen . Raise the pelvis and stretch the sternum towards the sky . This way , you open your heart area and your chest . Your gaze is gently directed forward and upward ; to the cervical vertebrae . Do not overstretch the cervical vertebrae ! Stay for five breaths .