YOGIS,
stand up!
Downward Dog
A great place to start. From all fours tuck your toes and press your hips up and
back to make an inverted ‘V’ shape. Press the forefinger and thumb onto the
board and try to keep the arms active but not locked. The back and legs
should be straight with the kneecaps and thighs lifted and the heels
relaxing down onto the board. Suck the lower belly up to lengthen
the spine while gazing back to the knees or toes.
This pose stretches the back, hamstrings and shoulders –
giving a great upside down view of the water.
If the back is rounding and the hamstrings feel tight
then bend the knees a little and push the seat bones
up and away until you feel the back lengthen.
Patience here will allow the legs to straighten
over time while keeping a flat back.
Floating Twist
Lie on your back and cross the right leg over the left, taking the rail of your board with the right
hand. Place the left hand to the outside of the right knee and draw it across your body, rolling
your hips to the left as you gaze over the right shoulder. You will have to use the right hand to
hold yourself on the board as the spine opens into a spiral.
Twisting helps release tension in the spine and massages the internal organs, increasing their
blood supply. The movement of the water beneath the board makes this feel even better.
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