Bring the paddle overhead and slowly begin creating figure eight circles to gently stretch out the spine.
Half Moon Pose
Inhale to bring the paddle overhead, lengthen the spine, and tuck the tailbone. On an exhale, shift the hips to the right while drawing the paddle over to the left, creating a crescent moon shape with the torso. Find length on every inhale, and depth on every exhale to open up the obliques, intercostals, and entire right side body. Hold for three breaths and repeat on the opposite side.
Standing Cow Face Pose
Inhale the paddle overhead. On an exhale release the paddle from the right hand, drop it behind your back parallel to the spine. Reach the right hand behind you and grasp the paddle to find standing cow face pose. Keep the tailbone tucked under, lengthen through the crown, and slowly begin to inch the hands closer together to find depth in this shoulder stretch. Hold for three breaths and repeat on the other side.
Bring the paddle behind your back with the arms wrapped over the paddle. On an exhale gaze lifts to a micro backbend, finding a chest expansion. Keep the abs engaged to prevent tension in the low back. Hold for three breaths and release.
Exhale to a forward fold, place the paddle on the board. On an inhale, bring the left fingertips to the sky, leave the right palm on the centerline of the board. Take a slight bend in the right knee to allow the ribcage to spiral open, finding a gentle twist in the spine. After three breathes, release the hand to the board and switch sides.
Inhale arms overhead. Exhale sweep the right arm under the left, crossing at elbows, wrists, and palms to touch. If this is too tight, simply place your hands on your shoulders. Begin to draw the elbows left to right, and in circular motions to find opening in the shoulder muscles. Repeat on the opposite side.
Shoulder Stretch with Chest Expansion
Fold forward and interlace the hands behind the back. Roll the shoulders down and away from the ears while drawing the shoulder blades closer together. Inhale to find a flat back, on the exhale fold deeper, drawing the hands closer to the nose of the board. Remain here, or slowly begin to draw the interlaced hands forwards and backwards to stretch out the shoulder girdle. Release the hands, grab your paddle and make your way back to shore. Make sure to drink plenty of water after your workout and stretches to flush out any toxins and prevent cramping.