SURFSET Challenge Poses November 2015

It’s a new month! Are you ready to challenge yourself this November? This month’s challenge poses are all about stretching out the abs with yoga, to make space for the snackin’ in December. Just kidding!

October challenge yoga poses bridge locust and fish pose

For November’s Challenge poses, we picked out three yoga poses that involves lying on the board.

Bridge pose (Setu Bandha Sarvangasana)

Lie supine on the board with palms facing the floor, and drive through the hamstrings and lift your butt off the board until thighs are parallel to the floor. Avoid this pose if suffering from neck or back injuries.

Bridge pose strengthens the back and stretches the chest.

Locust pose (Salabhasana)

While lying with your stomach on the board, exhale and lift your head, upper torso, arms, and legs away from the board. You will be resting on your lower ribs, belly, and front pelvis. Avoid this pose if you are suffering from headaches, serious back injury, or neck injuries.

Locust pose works the upper back muscle to improve posture, and helps relieve stress and fatigue caused by slouching forward. Legs and buttocks are strengthened.

Fish pose (Matsyasana)

Lie on your back with legs extended, press forearms and elbows close to torso and against the floor. Press your shoulder blades into your back and lift your upper torso and head away from the board. Tilt your head back, resting the crown on the head on the board. Avoid this pose if experiencing high or low blood pressure, insomnia, or migraine, or if you have lower back or neck injury.

Fish pose stretches the hip flexors, intercostal muscles, front of neck, and abdominals. It also strengthens the muscles of the upper back, and back of neck.


These yoga poses are really hard to draw with stick figures, but you should be able to tell that we really tried our best. These instructions provided are very brief descriptions, and are not meant to be a guide on how to get into the yoga poses properly. As always, we encourage you to come on down to the studio. We’ll show you the proper way to do it and guide you along. And remember, everything is harder on the board!