– Stretches the upper and lower back, shoulders, glutes, knees and ankles
– Relieves anxiety, stress and fatigue
– Relaxes the body and calms the mind
– Alleviates back, shoulder and neck pain


Come to all fours, touch your big toes together and bring your knees slightly wider than hip-width apart. Sit back on your heels and rest your forehead on the mat.

Bring your arms by your sides, palms facing up and let go of any tension across your upper back and shoulders.

Stay in the pose for 2-5 minutes, breathing in and out through your nose.

To come out of the pose, take a deep breath in, bring your palms to the mat and come up to kneeling on an exhalation.


If you have difficulty sitting back on your heels, you can put a cushion between your calves and hamstrings.

You can rest your head on a cushion.

If your neck is uncomfortable, you can bring your arms out in front of you.


Knee or ankle injury

Find more yoga poses and routines designed specifically for surfers here.