Silver Surfer

Silver Surfer is a great pose to open up and strengthen the hips, stretch the backs of the legs and open up the chest and the fronts of the shoulders.


  • Strengthens the feet, ankles, legs, hips and glutes.
  • Opens up the hips.
  • Stretches the chest, shoulders and arms.
  • Can help to alleviate knee and upper back pain.



  • Intermediate


  • Set-Up

    Start in Downward Dog.

  • Action

    Step your right foot in between your hands in Runners Lunge. Inhale, sweep your arms forward and up into High Lunge. Inhale, interlace your fingers behind your back, extend your arms and come into a gentle backbend. Exhale, turn your back heel down to the mat and bring your upper body forward to the inside of your front thigh in Silver Surfer. Don’t let your right hip pop out too much.

  • Refinements

    Relax your neck and look at your back foot. Draw your hands over your head towards the floor and try not to rest your upper body on your front thigh. Keep your legs and hips engaged and squeeze your shoulder blades together.

  • Duration

    Hold the pose for 3-5 deep breaths on each side.


  • Avoid Silver Surfer if you have a foot, back or shoulder injury.


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