This pose belongs in the category of back extensions, which focuses on bringing the spine into an extension/arch.
There are a few modifications to make this pose accessible to all levels. Firstly kneel on the board ensuring your knees are hip distance apart on either side of the handle/middle as this is the widest and most stable part of the board. The first option is to place the hands on the outer ribs with the fingers pointing forward, drawing the shoulders back to expand the chest, taking a breath in and pushing the hips forward by squeezing your glutes, which protects the lower back. You can choose to look forward or look up, whichever feels more comfortable for your neck. Stay in the pose for at least three breaths then come out of the pose by gently reversing the order, focusing on bringing the hips gently back and straightening the torso. For a deeper expression of this pose, the hands can reach back and find the heels with one or both hands but ensure the hips are still being pushed forward to maintain proper alignment. If you need a little more balance on the board try tucking your toes under instead of having the top of the foot flat on the board.
This technique article was in Issue 3 of Tonic.
By Chantal and BenChantal and Ben make a strong dynamic team in sharing their lifestyle, passion for yoga, water sports and love of the ocean to others with a focus on fun, safety and appreciation for the oceanic environment. They are both highly qualified in their fields and have trained countless people over the years across various water sports. Their business, Kite West, operates SUP Yoga coaching in both Geraldton, Western Australia and Bali, Indonesia. Get in touch for personalised coaching across a wide range of activities!