I will always have love for the Midwest, but being a water lover and SUP yogi the winter months can be kind of rough. We keep ourselves busy but there’s only so much you can do when spending more than a few minutes outside will result in full body numbness! Yoga and rock climbing (and a lot of Netflix) fill up these winter months, but I always need something a little extra to keep myself in “paddle board shape”. Here’s one of my favorite full body sequences that I can do anywhere at anytime and not need a gym full of equipment to do so. Enjoy!
- Start in chair pose. Squeeze through your inner legs and shift your weight back into your heels. Zip up the lower abdominals taking that anterior tilt out of your pelvis. Rotate the arms so that the pinky fingers face one another and draw the arms back so that you’re not able to see them out of the corners of your eyes. Stay here for 5 deep inhales and exhales.
- Keeping the weight in your heels, slowly float one foot off of the earth. Keep squeezing the inner thighs and low belly. Hold for 5 inhales and exhales.
- As slowly as you can, gently step back to a crescent lunge. Stack the front knee over the ankle and come up to the ball mount of the back foot. Zip up the low belly and feel your heavy tailbone weigh down towards the earth. Bend into the back leg as much as you need to in order to find that neutral pelvis. Breath for 5 inhales and exhales.
- Slowly bend the back knee so that it hovers over the earth while at the same time cactusing the arms and lifting your heart towards the sky. Squeeze the inner thighs. Take this 3 times, breath to movement, and then lower and hold for 5 breaths.
- Come back up to crescent and then lower your hands down to the earth and step back to plank pose. Stay here for 5 breaths.
- Bring the right knee across the body to the left tricep, come back to plank and then take the left knee across the body to the right tricep. Do 5 rounds of this, each tricep together equaling 1 round.
- Keep the knees lifted or lower them down and continue to do 5 tricep pushups with the elbows glued to the ribcage and the belly super strong. You can change up what kind of pushups you do in order to work all of the muscles in the arms and shoulders.
- Come back to plank and then use your core to draw you back to downward facing dog. Come to your forward fold, find a half way up position, and then fold once more. Do this whole sequence on the other side to balance out the body. Continue to do both sides as many times as you need to.
As always, have fun! Focus on your breath to draw your thoughts away from the sensation. Good luck my cold weather SUP yogis! Only a few more months…..