10 Foundation Poses
So, you just received your brand new balance board. Congratulations! Here are some stretches and balance moves to get you started. It's important to do them in a sequence, as some of the stretches go hand and hand. For example, the cat/cow poses go together because the cat pose is the counter stretch to the cow pose for your back. Snake and Mouse poses also go together. Have fun!
Let's start with something easy. Sit in the middle of your board, facing the "MILKSHAKE boards" logo.
Airplane Easy Pose: (criss-cross apple sauce) or put your arms out to your sides as if you are in an airplane.
Now pretend to fly like an airplane. Hold each stretch for a few deep breaths.
Cow Pose: let your belly drop down with your back bent like the letter U.
Cat Pose: arch your back up like a mountain and look down under your belly at your legs behind you.
Do cat/cow together as they are counter stretches to each other. Inhale for cow, exhale for cat. Repeat 10 times.
Mouse Pose: curl up like a ball on top of the board. Feel your belly breath against your legs as you remain in this pose for 3-5 deep breaths.
Snake or Cobra Pose: From mouse pose, slide your feet out from under you and make sure that your feet are together, legs, and seat are firmly placed on the board behind you. Then, lift your chest up from the board and feel the stretch.
After Snake Pose, do Mouse Pose again for the counter stretch (snake and mouse can go hand-in-hand).
Downward Dog: In downward dog, you will want to make a triangle with your body.
Upward Dog: From downward dog, drop your belly and keep your legs and belly off the ground, arms shoulder width apart.
Elephant Pose: Standing up, keep your legs straight and let your torso, head, and arms hang down. Clasp your hands together like the trunk of an elephant and sway or pretend to drink water.
Now, slowly come up and pretend to splash water on your body and back. You can also spray water all around you.
Mountain Pose: Stand tall on your balance board. Take some deep slow breaths. Then, try standing on your tippy toes. For an extra challenge, stand on your tippy toes and look up at the sky.
Tree Pose: An all time favorite....while standing tall, take one heel and rest it against the opposite leg. Then, let your "branches" or arms grow. Remember to repeat with the opposite leg.
Have fun with these poses to get you started on your board. Remember to always be careful and share your MILKSHAKE board with your friends.