Reasons to love this posture for SUP : It increases LEG STRENGTH and HIP FLEXIBILITY. Requires core engagement, balance, and concentration.
Modifications : Listen to your knees and ankles here. Start mellow and progress only as your body approves.
Personal notes : The "figure 4 twist" variation takes patience my friends. You'll fall out a few times, or every time, but keep working on it. You can do it.
Start by finding your Chair Pose. Hold for several breaths. Come back to standing.
Prepare for Figure 4 by bringing your right ankle above your left knee, gently releasing the right knee out to the side. Keep your right foot flexed. Take your arms overhead with an inhale, then bend the left knee and exhale as you lower into your chair. Palms at heart center (picture at top of this page). Hold for several breaths.
Explore the twist here by taking the chest forward before bringing the right elbow to the sole of the right foot.
The gaze gets tricky. Keep it on one spot towards the top of your mat. To add an extra challenge, slowly transition your gaze up past your left shoulder. Again, hold the posture for several breaths before unwinding and returning to standing. A forward fold feels really great here too!
Remember your patience and have fun with this one.
Thanks to the kid and Mother Nature for helping out with this post. 💚