Peggy Hall's recommended positions:
Hold poses for 3-5 breaths; modify as necessary to avoid force or strain.
Balancing down dog - stretches the shoulders, back and legs; strengthens the upper body; improves balance and mental focus.
Start on hands and knees with hands shoulder-width apart; fingers spread wide.
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Curl toes under, lift hips; press shoulders away from hands and reach heels toward the floor; firm your thighs and keep your back straight.
Lift right leg as high as possible; keep it lifted and reach left arm behind you, resting back of hand on low back.
Breathe, relax, focus and enjoy.
Repeat on other side.
Forearm plank pose - strengthens core muscles of the abdomen and back for more endurance; faster pop-ups on the board.
From a kneeling position, place forearms on the ground with elbows lining up under shoulders; interlace fingers.
Curl toes under and lift knees, bringing body into one straight line.
Engage abs, breathe and focus for one minute.
For more yoga poses for surfers, visit www.ocregister.com/health. For more information on Hall: www.peggyhall.com www.yogaforsurfers.com