>You will benefit from immediate feedback (your board tilting) if you are off balance, and you will be amazed by your stability when you return to land-based yoga.
>General tips:
- Hydrate in advance, since accessing your water bottle during your practice can be challenging.
- Consider the sun. Too much sunscreen can make your body slippery, so you may want to opt for a rash guard instead.
- Try to keep your center of gravity over the center of your board.
- Make sure that your board is in a suitable location with minimal currents or a location where you can safely drift.
- Have sufficient clearance around your board if (when) you fall into the water. Water is soft, so have fun!
- Stand in the middle of your board (usually marked by the hand well) with your feet shoulder width apart.
- Roll your shoulders up toward your ears, and retract your shoulder blades.
- Take five slow, deep, cleansing breaths. >
>Tip: Focus your eyes on the horizon, and keep your spine tall. Bending over is a surefire way to end up in the water.
- Stand with your feet hip width apart. Bend at your knees into a squat position, and keep your feet pointing forward.
- Keep a flat back, and raise your arms straight by your ears. Lean back slightly as you hinge forward.
- Bring your palms together in a prayer position with your elbows out to the side. Take five slow, deep breaths, and (if you feel stable and comfortable) progress to the twist (steps 4-7). >
Tip: Start with a slight bend in your knees, and progress toward 90 degrees.
Tip: Your weight should be in your heels, and there should be a straight line from your fingertips to your buttocks.
- Exhale, and rotate toward the right through your spine, torso and shoulders.
- Maintain the squat and hinged position.
- Look toward the sky and hold for 20 seconds.
- As you untwist, inhale and repeat for the other side.
- Return to center, and assume a seated position.
- Lie with your back on the board. Keep your knees parallel, and bend them so your feet are close to your buttocks.
- Press your arms by your side, exhale, and lift your buttocks off the floor.
- Hold this position for 30 seconds, and relax your back to the board.
- Repeat five times. >
Tip: Keep your shoulders relaxed to lift your hips higher off the board.
- Sit on the board with your feet straight out in front of you and squeezed together.
- Place your hands down at your sides so your fingers are pointed straight ahead.
- Exhale, and use your abdominals to lift your legs straight as you lean back to balance on your tailbone.
- Reach your arms in front of you so they are angled toward your calves.
- Hold for 10 seconds.
- Repeat five times. >
Tip: Try to keep a flat back to prevent any rounding or sinking of the spine.
- Sit on the board with your feet straight out in front of you and squeezed together.
- Slide your buttocks forward to create more space between it and your hands.
- Bend your elbows so they point behind you. Make sure your fingers are still pointed forward.
- Exhale, and press your palms to the board as you lift your hips.
- Lift your hips up until your back and thighs are off the board.
- Keep your legs together and straight, and press the bottoms of your feet into the board.
- Look toward the sky and hold for 30 seconds.
- Repeat five times.
Tip: Your shoulders should be directly over your wrists.>
>© Alert Diver — Q2 Spring 2018