HEALTH SKILLS:
TOE TOUCH
TOE TOUCH VARIATION DOWNWARD DOG
STANDING CRESCENT MOON Kayak Yoga
After a lifetime abusing his body and suffering several serious injuries, Kayak Kevin Whitley wor- ried that his paddling career was over. Then he discovered yoga and found his fountain of youth. Below, Whitley describes some of the most effec- tive exercises for kayak anglers.
Mountain Pose: This stretch is a posture correc- tion and strengthening move targeting the middle back. Stand straight. Roll your shoulders onto your back and pinch your shoulder blades down and together. Hold it for 10 seconds at a time. The mountain pose is easy to do anywhere, even on the water.
Toe Touch: A good ol’ standing forward bend (toe touch) is great relief from a tight lower back. Bend your knees and hinge at your hips, lengthen the spine and fold forward, release your head toward your feet and begin to straighten your legs. Relax and let your head and shoulders hang heavy. Add a shoulder stretch by clasping your hands behind you and straighten your arms up as you bend over. To stretch the sides of the legs and hips, cross your legs and fold forward. Another variation of a forward bend targets the calf muscles. Start with your feet hip-width apart. Then fold forward and lift your toes. Fi-
nally, slide your hands under your feet so your toes are at your wrist.
Standing Crescent Moon: One of the easiest and quickest ways to relieve tension in the side of the body is the Standing Crescent Moon. Stand with your feet firmly planted. Raise your arms over- head, look forward. Grasp the right wrist with the left hand and begin to pull up on the right arm. As you get deeper into the stretch, start to pull the right wrist over to the left side. To go deeper with the stretch, slightly rotate your chest upward and open up. Repeat the stretch with the left side.
Pigeon Pose: There are many effective standing and floor stretches to condition the hips, one of my favorites is the pigeon pose. Beginning in a pushup position (plank), bring your right foot to your left hand, and your right knee to your right hand. Release your left knee and the top of the foot from the floor. Lower down over your right leg and reach your arms forward. The goal is to get the right shin perpendicular across the chest. Another variation is the reclined pigeon pose.
Lie on your back and bend your knees with your feet on the floor. Rest your right ankle above the left knee. With both hands, grasp behind the left knee, the right hand threading between your legs.
WIDE STANCE FORWARD FOLD
Engage your left foot and bring your leg toward your chest. Repeat on the other side.
Crescent Moon Lunge: This is a fantastic thigh stretch. Start off in a lunge position with the left foot forward, left knee bent and right leg back and straight. Lower the right knee and the top of the foot to the floor. Raise your torso towards the ceil- ing. To go deeper, raise the hands up and slightly arch your back.
Downward Dog: This position is used as a resting pose in the Vinyasa yoga practice, but it is also a dynamic pose that stretches the calf muscles and the upper back and shoulders. This stretch may not be easy for beginners. From plank position, push back with your arms, pushing your hips into the air and relax your heels toward the floor, mak- ing an upside down V.
Wide Stance Forward Fold: This forward fold targets the hamstrings and groin. With your feet wide apart and parallel with each other, hinge at the hips, lengthen the spine and relax the neck.
With any stretching technique, be sure to take your time and breathe deeply—let your breath guide you into the stretch. Don’t force the move. You will notice that the deeper you breathe and more you stay con- nected to your breath, the deeper you can stretch.
Learn more at
www.breathenorfolk.com and www.yogaforkayaking. com. Follow Kayak Kevin’s adventures on the water and in the yoga studio at
www.kayakkevin.com.
Skills: Health is continued on page 77—
www.kayakanglermag.com… 67
PHOTO: BRAD WIEGMANN
PIGEON POSE CRESCENT LUNGE
PHOTOS: KAYAK KEVIN WHITLEY
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