two of two
Da Pose: Eagle pose
Why? - This stretches the back body Romboids
and Trapezius muscles, which hold the shoulder blades in place during paddling.
How: - 1 Wrap the arms around each other
by bringing the right arm under the left. Ideally the palms will touch.
2 Optimally, the elbows, the nose and the palms will be in the same
3 Lift the hands up and away from you, so you feel a widening in the
shoulder blades. This should feel sweet since they normally contract during
Breathe into the opening for 45 seconds and repeat on the next side.
Da Pose: Deltoid/Rotator Cuff stretch arm adduction
Why? streches shoulders and deltoids
How - 1 - Bring the left arm across the body
and reach the left arm to the right.
2 Bend the right arm and press the inner right arm (elbow crease) into
the left elbow.
3 Reach the right arm towards the right ear
4 Straighten through the left arm and slightly press it against the
5 Make the arm as long as possible by subtly moving it in two directions
as you reach the left hand right, move the left shoulder left.
Breathe into this juicy one for 45 sends and repeat on the next side.
level 1 (modified)
deltoids, triceps and chest.
How - 1 Draw the left hand behind the
back towards the shoulder blade. Palm faces out.
2 Reach the right hand skyward and turn the palm towards you.
3 Bend the right arm and clasp hands. Clasping hands may not happen
if you have logged up a lot of paddling hours in your life, so if you need
to, hold a towel with your right hand, dangle it towards the left hand and
then clasp. Dont worry, your body will open more in time.
4 Lift (press) the right elbow up and again take any excess arching
out of the lower back by bring the lower front ribs towards the upper front
Da Pose: Forward Bend.
Keep the back straight and flex at the hip joints. Using straight arms
and pressing the hands down can increase the ease of the pelvis tilting
forward. I worked like this for years and years before holding my feet
the back may make you feel like you are going further into the pose
because your head is closer to your feet. However this creates a lot
of pressure on the disks and vertebrae of the lower back.
doesn't allow you to effectively lengthen the hamstrings, calf muscles
or lower back.
Why? - Because we are constantly shorting the
back body the lift the chest as we paddle (extension), we can tend to lose
our forward bending ability (flex-ability).
How? 1 - Start in seated with the knees slightly
2 Keep the back straight.
3 Start to straighten the legs while subtly pressing the heels down
inner thighs in.
4 Feel the crown of the head lifting away from the bottom of the pelvis
the back stays straight (as per photos above)
5 Breathe and be patient while the hammies open up.