Wait… has two months passed already? It’s already March? No public holidays? Well, it’s time to get back on track (if you haven’t) and back on board! We have our instructor Stephanie coming up with the challenge poses this month. Say hi to her when you see her at the studio!
A bow pose, as the name would suggest, would be a pose where you look like a bow – as in the bow and arrow bow. It’s also a great way to strengthen your back. This pose is also fun for little ones to clamber on your back and ride you like a horse, as the photo below shows. 50 points to Shuyi!
How to get into a bow pose
- Lie on your belly. Exhale and bend your knees. Bring your heels as close as you can to your buttocks. Reach back with both hands and hold onto your outer ankles.
- Lift your heels up towards the ceiling, drawing your thighs up and off the mat. Lift your chest and press your shoulder blades firmly into your upper back. Draw your shoulders away from your ears.
We have done this before, but it’s such a great pose to try on the board that we have brought it back again. And as R. Kelly once said – I believe I can fly…
How to get into a crow pose
- From standing, squat down and place your palms on the board, keeping palms shoulder width apart. Press evenly across the palms, knuckles and finger pads.
- Press your knees on your upper arm, as close to your under arms as possible. Keep inner thighs active and drawing in towards each other. Draw the elbows in to prevent them flapping out to the sides.
- Keep your gaze forward. Lift onto the balls of your feet and round your back and draw your abdominal muscles in firmly. Keep leaning forward until your feet lift off the board. Smile and say “Fly”!
The last time we did this was December 2015, so it was due for a renewal. Time to bring this back to the chalkboard and the surfboard! Here’s Steph showing us how to do it.
How to get into a chair pose
- From SUP position, feet hip-distance apart, inhale and raise your arms above your head, perpendicular to the floor.
- Exhale as you bend you knees, bringing your thighs as parallel to the floor as they can get.
See you on the boards!