Hey, guys! We were in Costa Rica at surf vista villas in Santa Teresa. I have a yoga sequence for you today, which is called sunrise surf yoga. This yoga sequence is targeted for surfers or anyone that wants to work their shoulders, abs, and their hamstrings also a great way to start your day in the mornings so grab some water mat and let's go ok so starting in child's pose find your breath slowly come up to all fours
inhale arch exhale rounds one more time like that exhales bring the hands all the way to top puppy posture
allowing the hips to stay over the knees letting the chest fall down bring elbows down come through into baby cobra allow the hips to come forward look up to the sky then lift the hips back up
coming back into puppy pose letting chest come down extend right leg left arm hold here engage you abs exhale crunch
inhale extend exhale crunch touch elbow to knee tuck left toes under lift to one legged dog bending right knee coming into plank touch your chest inhale reach exhale chest
reach the leg up exhale bring it into chest exhale release high plank side plank modify by bending bottom knee
then release left-hand takes push ups high plank exhale chaturanga upward dog inhale exhale downward dog
come back down to child pose rounding up through spine other leg left leg right arm deep breath in
exhale crunch inhale reach exhale crunch touch opposite elbow to knee release up to one legged dog bend the left knee exhale touch chest inhale extend the leg
touch knee to chest inhales reach touch one to chest lower the leg round through to plank 4 pushups
tuck up to plank that range upward dog downward dog come to plank another side plank
Another side right arm reaches up to come back down chaturanga upward dog downward dog
give it a good stretch comes to plank then elbow plank hold lift to dolphin plank exhale drop lift hips then drop
like a downward dog but on elbows, great exercise for shoulders and core hip dips to side one hip at a time to met working the waistline hand elbow elbow
using the strength of your upper body hold high plank chaturanga upward dog lift downward dog reach right leg up bend knee step forward to high lunge
extend right leg exhales push inhale lungs exhale hold to come back to lunge exhale high lunge
palms together if u can opening to warrior 2 releases right hand down left arm up and overextended side angle reach right fingers to the top of the mat
lengthen left the side of body peaceful warrior keeping the front knee bent back to warrior 2 extend the right knee and turn the foot in a slight pigeon toed in feet
wide legged forward fold a hand to mat or prop goal to get for why ad close to the floor you can reach hands to ankles breath in exhaling slowly come up
inhale arms up exhale turn foot out warrior 2 reach arms and step forward to tadasana inhale reach u[ exhale forward fold
stay here add nodding of head you can go deeper by placing peace fingers over to big toes pull body close to knees inhale half up exhale step right foot back to plank
push ups upward dog toward dog reach left leg up bend knee step forward to the top of mat exhale extend
left knee inhale forward exhale push and extend inhale forward exhale extend left knee let your forehead come down
inhale into lungs exhale extend the knee come back to high lunge find your balance reach arms uphold sinking down deep into the leg
open to warrior 2 coming over to extended side angle left fingers reaching for the mat fully lengthen right side come up to peaceful warrior come back to centre extended forward fold
go deeper try to bring hands through legs see if u can bring forehead closer to the mat you can keep hands on block or floor to be easier clasp hands behind the back take hands forward and allow them to fall give shoulders a stretch
round up arch the back reach arms warrior 2 big step reach up inhale
exhale forward fold hold inhales half way up exhale step back to plank 4 pushups chaturanga
upwards dog toward dog stretches it out let heels sink into the floor come down to knees thread the needle opening right arm out
thread the right arm through allow the left hand to reach forward get right shoulder to mat look towards the top of mat switching sides arm opens and bring it through
reach fingers forward get left shoulder down come back up walk to seated position reach arms up exhale bring knees together child's pose
stay here for a moment breathe in exhale let go round up to seated position rest hands on knee
take a moment to roll shoulders back inhale reach arms up exhale hands to your heart bowing down to heart thank yourself for this wonderful practice today allowing yourself to start your day in a great way
thanks so much!
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