Women's Surf Style Magazine: YOGA S/S '14

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LIFESTYLE . . . Daily Fitness Tip Toe Pose

Variation (Prapadasana) By Zofia Karubin Certified Yoga Instructor

Make life fun, make yoga fun, and enjoy something that will improve your health, wellbeing, and surfing style.


Tip Toes

When you do yoga, it improves your focus, strength, and flexibility, so you’ll have more enjoyment while surfing and you can even add some extra elegance and grace to your surfing skill. Yoga is more than just stretching and exercise. It goes deep into every cell of our being, and affects every aspect of our life, simply by breathing and being present in every moment. When we are present and aware, we can express our true power that resides within our hearts and minds, which helps us to become free from stress, worry and all the troubles of our world. So breathe in life, breathe in health, and breathe in the beauty of your Spirit.

 GENTLE STRETCHES Always warm up gently by grounding yourself in standing pose. 1) Relax your arms out, shoulders up and down, and turn your torso and head to the left and right, as your arms gently swing back and forth, while you breathe in and out. 2) Do a forward bend before and after this pose. From a standing position, inhale and stretch the arms up and over your head, then slowly breathe out and bend forward reaching the arms down, and relaxing down, head down, neck relaxed, feeling the stretch and feel the breath. 3) When you’re ready, lift up and roll up slowly as you inhale and again ground yourself in standing pose.

REMEMBER:  Breathe deeply and stay relaxed.

 Be very gentle and loving with your body.

 Don’t force or strain in any way.

(Check with your health care provider before doing this or any exercise program)

BENEFITS:  Stretches the toes,

feet, thighs, hips, shoulders, neck, and arms.

 Strengthens your core, especially the abdomen muscles.  Improves focus, concentration, balance, and endurance.


From standing pose, squat down as you exhale and slowly bend your knees and fuse your legs, ankles and feet together, balancing on your toes. Stretch your arms out to each side, relax the shoulders down and breathe out as you hold your surfboard lightly behind you for stability and balance. Lift your head up, chin down, and look straight ahead at a point on the horizon, and keep breathing while focusing and feeling the energy in your body.


When you’re ready, lift one leg up and straighten it, flex the foot, and hold it up by engaging your abdomen muscles as you keep on breathing. Notice the strength in your abs and hold the leg up for as long as it’s enjoyable, while balancing on your toes.


Now, bend your leg and place your ankle on top of the other thigh, feeling the hips opening and stretching as you breathe in and out. It is normal to feel emotions come up as you practice yoga poses, especially during hip openers. If some feelings come up, just breathe thru it, and accept and love yourself just as you are. Next, you may slowly bring your head down for an additional stretch of the spine, it feels so good, then slowly lift your head up and release the leg down. Repeat the entire sequence on each side three to six times and finish up with a forward bend as mentioned above. Namaste: My inner light bows to your inner light.  Another Beautiful Sunset at Topanga State Beach in Southern California

Zofia is a certified yoga instructor who resides in Los Angeles, CA where she’s been teaching yoga for over a decade, and practicing yoga since she was a child with her mother who is also a yoga teacher. Learn at your own pace how to incorporate yoga into your busy lifestyle through the online collage of yoga routines by Zofia from previous issues of the WSSM. Go to www.womenssurfstyle.com/zofia.html Outfit by Graced By Grit (gracedbygrit.com). The tunic is made of quick-dry, compression fabric. The knickers are made of breathable, ultra-fine and extremely light fabric. It is very comfortable and excellent for yoga, paddling, and surfing. | Photos by: OnIt Pro LLC (OnItPro.com) 58 | womenssurfstyle.com | wSSm

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