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Clockwise from top right: Stretching is a great use of a little extra time you may have in the
mornings while on vacation. If it’s uncomfortable to rest on the tops of your feet, upward dog can
be done with the toes curled under. When coming out of downward dog, stretch your calves by
dropping each knee, one at a time. Lunges are an effective way to stretch the groin and thighs.
Intermediate Stretching
:
Upward Dog
One of our favorite yoga poses is upward dog. Lie on the
floor on your stomach with the tops of your feet on the
floor. Place your hands, palms down, directly under your
shoulders, and press until your arms are straight (don’t
lock your elbows). Your torso will lift off the ground as you
straighten your arms. Rotate your shoulders back so they
are pulled away from your chest. Breathe, trying to fill your
lungs to the top; it should feel good. For a deeper stretch,
lift your legs off the floor so only your hands and the tops
of your toes are touching.
Downward Dog
To transition from upward dog to downward dog, start by
shifting your body back into a kneeling position, and then
elevate your torso so your hips are directly above your knees.
Place your palms face down in front of you. Tuck your toes
under, and press into your feet until your butt is in the air.
It’s OK if your knees are bent due to tight hamstrings —
they’ll loosen if you do this frequently. Be sure to adjust often
as this is a big stretch. When you feel comfortable, slowly
drop a knee while pressing into the opposite heel, and then
switch. This will slowly stretch out your calves.
Lunges
Hold on to a stable surface at your side, step one foot back-
ward as far as you comfortably can, and lower your body
straight toward the ground. Hold this position for as long
as you can comfortably hold it; you will feel a stretch in
your groin and tension in your thigh muscles.
Contrary to the popular Las Vegas adage, what happens
on your dive vacation does not stay on your dive vacation.
Healthy choices are key to maintaining fitness. It’s not
a crime to indulge — you are on vacation. However, it’s
imperative that a single indulgence does not transform into
throwing in the towel. Maintaining a consistent level of fit-
ness will not only improve your dives during your trip but
will also allow you to step back into your exercise routine
after returning home, well rested and as fit as when you
left.
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