New Jersey Windsurfing and Watersports Association Newsletter

New Jersey Windsurfing and Watersports Association

Newsletter Vol. 8, Issue 1. Spring 2016

Beginners and experienced windsurfers in Bonaire 2016 (see article on ABK Clinics on page 10)

Editing and Layout: 4. Bayview Park, LBI Alasdair Gilfillan Photographs by Eileen Pfaffman and Bill DeStefano Contributors: Alasdair and Corinne Gilfillan, Tom 4. Federal Government Cancels Plans Latham, Jana Mars, Daphne for Atlantic Offshore Drilling! Murphy, Eileen Pfaffman, Mark

Vizer 5. Special Feature Photographs: Tips and Tricks for novice Windsurfers. Bill DeStefano, Alasdair and by Mark Vizer

Corinne Gilfillan, Tom Latham, Jana 8. Special Feature Mars, Eileen Pfaffman, Mark Vizer Gloves * Gloves * Gloves---Mittens by Eileen Pfaffman Contents: 10. Special Feature Page Article Why I did (and you should) take an ABK windsurfing clinic. 2. From the President by Corinne and Alasdair Gilfillan

2. 2016 NJWWA Schedule of Events 12. Special Feature SUP Yoga 3. OBX-Wind.com Windsurfing Festival by Daphne Murphy and Jana Mars (Aqua Vida) 3. ABK Camp Schedule 13. Disclaimer 3. Club News Sailing Site updates 13. Classifieds, Past and Future Issues Island Beach State Park Marina By Tom Latham 14. Sponsors 2

From the President 2016 NJWWA Schedule of by Tom Latham Events

May 21st or 22nd 2016 (depending on the wind!): “Spring into Windsurfing” Season opener: Sandy Hook, See specifics in flier below:

If you haven’t been to the Flats lately - things they are a changing. The docks are re-built and improved with lighting, electric, and water. Dock security gates will be up soon to provide owners access. Parking will primarily be for placard holders only, with 7 public spaces. Foot access to The Flats may be reduced as they get a grasp on the erosion at the end of the bulkhead.

I will concede that the NJWWA represents maybe 10% of th the wind enthusiasts there. While we’ve tried to spread the Sunday July 10 (tentative): NJWWA word to use moorings and to keep off the beachfront, I don’t Windsurfing Fun Fest @ Bayview Park, Brant think it would have mattered if we had 100% compliance. If Beach, Long Beach Island, NJ. our members are interested, I feel that now is the time to seek windsurfing and kiteboarding launches within the Recreational Zone (center) of Island Beach State Park. August 2016 (TBA): NJWWA Windsurfing Nobody at the marina wanted us to be pro-active in this matter, and if we continue to sit back and accept what they Fun Fest @ Lakes Bay/Atlantic City. offer us, we won’t have any more access to the miles of waist deep waters known as The Flats. The NJ Statewide Comprehensive Outdoor Recreation Plan calls for a “broad October 2016 (TBA): NJWWA Windsurfing array of recreational opportunities”. I say, if you see Fun Fest @ Sandy Hook. something- say something (Please see page 3 for further information). November 2016 (TBA): End of Season NJWWA Gala. 3

Our club schedule can also be viewed Local fall 2016 dates are as follows: online at: www.Tinyurl.com/NJWWACalendar Hyannis, MA: Fri, Sep 9-Sun, Sep 11, freestyle available.

Long Island - Napeague, NY: Fri, Sep 16— OBX-Wind.com Sun, Sep 18.

Windsurfing Festival Long Island - Tiana, NY: Fri, Sep 23— Sun,

We hope you can join us for the upcoming OBX- Sep 25, freestyle available. Wind.com Windsurfing Festival, featuring 2015 Formula World Champion Gonzalo Costa Hoevel and West Atlantic City, NJ: Fri, Sep 30 — East Coast Windsurfing Association president Mike Burns. Sun, Oct 2, freestyle available.

Inexpensive rentals are still available at this epic windsurfing destination. Hatteras, NC: Mon, Oct 17 — Fri, Oct 21, freestyle available

For more informationand other dates, please visit: http://abkboardsports.com/

Club News

Sailing Site updates

Island Beach State Park Marina

By Tom Latham

Windsurfing at the IBSP marina launch

The New Jersey Windsurfing and Watersports Association was recently invited to the Island Beach State Park Marina ABK Camp Schedule: Stakeholders Meeting.

The new park manager, Jenifer Clayton, ran the show. In attendance were two NJ DEP Div. of Parks and Forestry Directors, several park employees, several park and local police, vol. fire dept., and South Seaside Park and 24th Street Homeowners Association members. NJWWA members Tom Latham and Bill DeStefano represented windsurfing, and Steve Sinisi represented kiteboarding. 4

The Marina will be operating from April – October

There are 87 boat slips.

Lighting, electricity and water are all hooked up.

Security gates will provide access to the docks.

No local fishing or crabbing from the docks.

No boat ramp launching during the season. (Before and after for slip holders only)

No trailers allowed.

Picnic tables? (The IBSP marina)

Carry in/carry out garbage.

1 discreet porta-potty fenced in. There are approximately 12 parking lots for ocean beach access within the designated (3 mile?) “Recreation Zone”. 34 parking spaces for marina placard holders only. The only lot that has any significant access to Barnegat Bay is the Tices Shoal Coastal Heritage Trail/ Fisherman’s 7 public parking spaces (negotiating for more?) Walkway area.

8am-8pm This is the time to develop some bayside watersports launchsites within IBSP. We can ask that they provide little Park police will be patrolling regularly, if not stationed there. more than what is already there- parking lots, and pathways. Improving amenities would maximize potential outdoor recreation opportunities, contributing to a more sustainable No buildings on site. park. Bulkhead is currently eroding from storms (& foot traffic?) Please contact us and voice your opinions. Plants may be used to control erosion? Limiting access? Bayview Park, LBI Northern Natural Area has strict rules. Photographs by Eileen Pfaffman and Bill DeStefano

In contrast to the situation at Seaside, Long Beach Township has taken the initiative to upgrade Bayview park with the aim of making the area more amenable to visitors to Long Beach Island including watersports enthusiasts.

As we discussed in the previous NJWWA newsletter, the first part of the initiative last year involved transferring the volley ball net from the launch area on the north beach to the south part of the park, putting more sand on the beach and building racks for various windsurfing, SUP and kayak concession operating there.

Late last year, demolition of the bathroom facilities commenced to allow a new structure to be built before the (Erosion at the IBSP marina) 2016 holiday season. During spring construction of the new bathroom facilities commenced and, as of now, the building The NJWWA will be continuing a dialog with the possible is almost finished. option of opening A-21 to kiteboards, and A-15 for windsurfers and kiteboards. These canoe/kayak launches The new building has expanded bathroom facilities and are in the Southern Natural Area, as well as the Marine showers and it is similar in design to the one at the surfing Conservation Zone. I requested a similar action in 2012, (and occasionally, windsurfing) spot at Holgate. This is a which went unheeded. great addition to Bayview Park.

Special Feature

Tips and Tricks for novice Windsurfers. by Mark Vizer

Down-hauling.

Correct down-hauling is the key to sail performance and tuning. Newer sails come with varying types of guides built in, but understand basic principles works for most sails made New bathroom/shower facilities at Bayview Park within the past (fifteen?, twenty?) years. When all else fails, read the directions. HOWEVER, this only works if the sail is In addition to the bathroom facilities, plans are in the works on the right mast. Beware of all sorts of mismatched to expand the storage racks for boards and for removing the components you've picked up at swap meets and yard sales. basketball court in the north beach area of the park to Using the wrong mast stiffness and bend characteristics can facilitate the watersport concession operations. Four be like putting truck wheels on a Porsche. watersports concessions will be operating in the park during the 2016 season providing rental and lessons: Island Surf Performance will be compromised or non-existent. If the and Sail (Jack), Acme Surf and Sport, LBI Surfing and mast is too long and sticking two feet out of the head of the Standup Paddleboarding, and South End Surf’n Paddle. sail, it will probably be too stiff. The sail won't twist off in gusts and you'll be wrestling with it all the time. If bend curve These changes certainly make a very nice improvement to is wrong, the sail won't rotate correctly. Every sail maker has what was already a terrific launch. We would like to thank a recommended mast, but you're not obligated to use it. the Long Beach Township Mayor, Commissioners and other Your best source of advice is the sail maker or a bone fide officials for taking this initiative. windsurfing shop. Photos of the rigged sail can often answer basic questions and can help you see if you're at least close. As for tuning, generally, too little downhaul and the sail will pull hard and go nowhere. More downhaul means more twist, more ability to handle gusts and lower center of effort. Adjusting this, even half an inch makes a huge difference in most sail's performance and will save you from re-rigging as the wind changes.

Down-hauling improved.

Before you start, you have a huge advantage if you replace the standard line that came with your base with better lines. Either 4mm Spectra or Dyneema single braid. Both are stronger, more flexible and slide easier. Many windsurfing shops will sell you a nice 6' length of Spectra for under $10.00 (e.g. http://wind-nc.com/ or http://www.extremewindsurfing.com/), or you can get Dyneema online from West-marine. (FSE ROBLINE Ocean 3000 Dyneema Single Braid Line).

So when you rig, the first thing is to learn the correct Kay, Bill De S. and Eileen enjoying the launch at Bayview Park threading sequence. There are countless videos and web pages on this for contemporary Chinook bases, but the basic simple principle is that you need a six to one system and the Federal Government Cancels line should not cross over itself. Occasionally you get lucky and the sail and base pulleys are parallel. Most of the time Plans for Atlantic Offshore Drilling! your sail has pulleys stacked fore and aft and base has pulleys stack along the beam. Generally, if your first four See the following site for further details: lines make a box, you're on your way. One particularly nice set of photos is on www.redsurfbus.com. http://www.surfrider.org/coastal-blog/entry/federal- government-cancels-plans-for-atlantic-offshore-drilling

If you have an older Chinook base with a CL-250 pulley and cleat then the sequence is different. Step 1 going from cleat to center pulley on same (port) side, 2: starboard pulley of cleat from aft to front. 3: to sail, close to base, starboard to port, 4: back to base, forward to aft, 5: sail port to starboard, 6: back to cleat (as illustrated below).

Down-hauling with CL-250 pulley and Cleat: Step 4

Down-hauling with CL-250 pulley and Cleat: Step 1

Down-hauling with CL-250 pulley and Cleat: Step 5

Down-hauling with CL-250 pulley and Cleat: Step 2

Down-hauling with CL-250 pulley and Cleat: Step 6

These steps can also be seen at the following link: https://www.youtube.com/watch?v=cf2BIWqFMYM&feature= youtube_gdata

Down-hauling with CL-250 pulley and Cleat: Step 3 Further videos on sail rigging can also be found at: https://www.youtube.com/playlist?list=PLGFeocOL79JaVqS QXQcm_NbkUK78t8dkd

Second, throw away any plastic tug cleats before they break Re-tuning on the beach or water and hurt you. As a matter of fact throw away any of these and get yourself a piece of broom stick or 10" x 1/2" pvc pipe I don't like to tuck the extra line into the base. Wrap it around nipple. Do not drill any holes! Learn a "Marlinspike knot", the base or tuck it into pocket some sail have built into mast and, after attaching boom and loosely attaching outhaul, sit base pad. That way you can readjust easily on the beach, or down, and downhaul using your leg muscles, not your arms. sometimes, even on a convenient sand-bar. While you're down there pay attention to your sail shape. The key trick is to learn how to tie a bowline, the sailor's friend, and make a loop in the downhaul. On the sandbar, as long as water is less than waist deep, with the rig on the opposite side of the board, hook the loop over your harness hook, and use your abdominal muscles to retune your sail. This can save you a long slog to shore if you're sailing in shallow bays and sounds like we have on the east coast.

Old line tip:

Take your retired old downhaul line and wrap it around your boom toward the tail. You never know when a piece of line will be really handy.

Broken boom drill (this is worth rehearsing, at least mentally). Marlinspike knot; Stage 1: First make a loop

Bang! Your boom broke. With luck, it's on your way out from shore. Tack or jibe and sail back gently and slowly. If you are already on your way home when this happens and, if you're a good swimmer in a safe area, sometimes you can remove the boom, and reattach it upside down.

Best $10.00 I spent.

The "volcano" pad around your mast base will save your toes when you're trying to learn maneuvers.

Center stripe.

If you're trying to teach other beginners or, good luck with this, your partner or spouse, tape a center line on the board. If I had the method I'd also put stickers there that say "Look Up!" Marlinspike knot; Stage 2: Thread stick

Buzzers.

It might look sloppy, but put a twist in the straps that hold your board on a bar rack to stop that buzzing racket.

Beware of the "Hatteras Hook"

If you sail in shallow sandy water using weed fins, eventually you'll develop a sharp point on the lower aft end of the fin. Round it off before it stabs you in the leg. Or carry a suture kit with you because you're going to need it sooner or later.

Rigging on sand - "Sock it to me!"

Rigging on the beach is actually pretty nice. Easy on your equipment and on your butt. But, sand jams things up. Marlinspike finished knot Take an old sock and stuff it with something and tie it off. Then stuff it into the bottom of your mast. If you have skinny These steps can also be seen at the following link: masts, use kiddy socks. Also, get some cheap electric tape and tape your mast sections together. Every time! If you https://www.youtube.com/watch?v=ay5KHdjF_Vs have the room on top of your vehicle, just tape them with packing tape and keep them in one piece for the entire 8

season. Only problem with this is that black masts get hot in their life. The same side glove always wears out first. Never the sun. throw out a glove that is mostly intact. In a pinch, I have turned the wrong sided glove inside out to have a full pair. Stuck mast sections

I have seen sailors go out with partially assembled masts. Don't do this unless you are a really good swimmer.

When your mast sections are stuck together and the “everyone on the beach” and “two boom” strategies have failed, it's time to get serious. A single strap wrench is better than several people and two strap wrenches are better than one. When there are only a few of you, take that extra downhaul line and tie it to a railing or post. Then wrap it around mast tightly and turn against the wrap with your pipe wrench.

Another trick is to suspend mast between chairs and bounce on it. If that doesn't work, then keep on bouncing and put a thin, dull blade like a putty knife into any gap you can create while bouncing. Then rotate mast and repeat. Then start replacing the knife with coins. This could take a while, but it's worked for me before I learned to tape my masts every time. From left to right:

Editor’s note: Another trick we were recently introduced Orange leather construction glove -- white leather has not to for a really badly stuck mast is to hold the offending mast stiffened with a dozen sessions. Orange mesh is lined. Cost upright with the thinner section firmly on the ground, hold the $5.00. Excellent spare and matches my 6.6 North. mast with both hands then shake vigorously (the mast that is) for 20-30 secs. Gradually bubbles will start to appear at Black leather fingerless became too stiff. the seam and fine sand, carbon particles and water will start to ooze out. At this point, try one of the approaches listed by Red fingerless is too soft. Mark above. Repeat the shaking as necessary. Body Glove is a very nice glove with a fabric back. The fingers of this glove wore out quickly. I plan to check with manufacturer on this issue. This is my favorite warm weather glove at this time. Special Feature DaKine Mesh back Glove- still leaves sun damage on top of Cold weather watersports: the hand. continued Cold weather glove experiences:

Cold weather gloves with 5 fingers straight or curved: Gloves * Gloves * Gloves---Mittens Ordering these a size larger was a huge, uncomfortable mistake. A too-large glove bunches up underneath the hand while holding the boom. This makes windsurfing difficult and by Eileen Pfaffman causes pain. Purchasing too small a size in a heavier weight will constrict the hand as it pumps up from exertion. A Partial list of gloves tried over years.... A neoprene- lined, 5 fingered glove is warm but one still has Fingerless gloves, rubber dish washing gloves, Mesh top full to remove the glove to make adjustments to helmet, lines, finger gloves, mittens with an open palm, mittens with closed and/or wetsuit. I actually wear Glacier Gloves-neoprene, palm, leather construction gloves, jet ski gloves, weight fleece lined bike gloves with fingers that are conveniently lifting gloves, biking gloves, Ice fishing gloves... pre-curved. They work quite well so far and have the added advantage of working for two sports. Chilly to use for biking if Warm weather gloves- the glove is still wet from windsurfing. Glacier Glove - slit fingered fleece lined neoprene ICE fishing glove where the Used for sun protection in addition to calluses/blister thumb and index finger are velcroed and finger tips can be prevention and better grip. I always wear these and prefer pulled up quickly for dexterity. These gloves leaked a bit in the full fingered glove. The top of many gloves is mesh so the water but felt safe to this always anxious windsurfer. you will still accumulate sun in a mesh pattern throughout The velcro on outside of two fingers can really hurt if you the top. I choose a size larger in warm weather gloves as my forget and rub your face. The Glacier Gloves lasted for a hands pump up from the exertion of windsurfing/paddling the number of years--multiple cold seasons. gloves are more comfortable. These gloves don't last many seasons, but if you buy them a size larger, there is enough extra material for a dental floss repair that definitely extends 9

Warmest: The closed palm, curved mitten.

The mitten is slightly curved for gripping the boom and the warmest solution. Jaroslav Jelinek suggests a wool sock with a hole cut for your thumb can be worn inside the mitten Best chance for overnight drying is if you can begin drying in for extra warmth. The wrist area is longer and securely held front of a heater vent in car for the drive home. Jack Bushko in place with a very long velcro strap. This mitten makes suggested an intriguing drying tip using pvc pipe over a grasping a line or a harness quick release difficult. I heater vent. I will test this method and detail for future personally feel "confined" in this style of mitten and I am not reference. convinced that I could detangle myself or operate my harness's quick release in an emergency while wearing Finding the perfect Summer / Winter windsurfing gloves or these mittens. The open palm mitten is easy to pull your four mittens is an endless challenge. A good glove or mitten fingers out for line adjustments. But the open palm area needs to be comfortable, functional, durable, flexible, warm offers no protection to calluses and blisters. and a reasonable price. If you discover a Glove solution that works- buy more than one pair as manufacturer is sure to discontinue them.

Special Feature

Why I did (and you should) take an ABK windsurfing clinic.

by Corinne and Alasdair Gilfillan

OK, we admit it; despite having the opportunity to take an Left to right: ABK windsurfing clinic on multiple occasions both at home in New Jersey and in Bonaire, until now, we have somehow Curved finger, fleece-lined biking glove that is my resisted this great chance to improve our sailing abilities. preference- lasts multiple years and price has dropped. Why, we are not really sure, but realizing that we are not getting any younger and that there are many things that we Curved mitten, long wrist area, warmest solution. wanted to learn and perfect on the water while we were still able to, we (well at least Corinne) decided to take the plunge 5 finger glove heavy neoprene glove that bunched up when during our recent trip to Bonaire holding the boom. This particular glove tore on first use where the velcro /strap was sewn to wrist area. As stated in their website “ABK is the oldest professionally run windsurfing school in the United States. For over 34 Curved finger glove that was acquired a size too small. years and in more than 1027 multi-day camp sessions held This is a nice heavy glove. across the United States and the Caribbean, the ABK teaching method and program has been developed and The inside of a 5 fingered, fleece lined glove can be refined by professionals with expertise in recreational challenging to dry overnight. Making a cuff at wrist area then windsurfing, World Cup racing, and equipment technology”. standing the glove on that edge over a heater vent or near blowing air will speed drying time.. ABK website: https://abkboardsports.com/

As further described on the website, “ABK prides itself on providing the best windsurfing instruction in a friendly, non- intimidating atmosphere. The camps are designed to incorporate education, fitness, relaxation and fun. No matter what your age or previous windsurfing experience, an ABK windsurfing adventure will give you fun-filled days in an encouraging learning environment and the tools for many hours of sailing enjoyment.”

We would also like to add, from our own observations, that ABK camps/clinics are also all up to date with all the new trends in windsurfing equipment and technique.

Attendees at an ABK camp/clinic in Bonaire

ABK is owned and run by windsurfing guru, Andy Brant, who most of us know through his instructional articles published in multiple windsurfing magazines including Windsurfing Magazine, Windsport, and, the newly launched, Windsurfing Now; and from his free evening clinics given to NJWWA for the past few years. Andy teaching the fine art of rig handling

In addition to Andy, the other instructors (during the Bonaire When Corinne was taking the clinic in Bonaire, those taking clinics): Brendon (Quinn), Derek (Rijff) and Tom (Lepak) are lessons included, not only families that had never been on a all superb, being highly skilled in technique and teaching. board before, but also much more advanced sailors Andy and his staff are certainly some of the best windsurfing including one of the US windsurfing representatives at the instructors on the planet! past Olympics. Lessons ranged all the way from uphauling the sail to forward loops (and everything in between).

Each clinic starts with Andy outlining the seven deadly sins of windsurfing, during which he discusses the worst bad habits (windsurfing habits, that is) that prevent improvement of one’s sailing ability on the water. Participants are then separated into groups based on their sailing abilities and what they want to work on. Lessons comprise of on-land lectures/demonstrations (generally early morning and early afternoon), on and off a dummy rig, followed by supervised small group sailing on the water. At the end of the day, a video session is used to analyze the problems (and successes) of the participants in their on-water efforts to learn and perfect new windsurfing maneuvers.

The ABK crew: Tom, Derek, Brendon and Andy

Clinics in Bonaire generally last from Monday to Friday with Wednesday afternoon off (allowing aching muscles to recover a bit), whereas, those on the US mainland usually are over three day weekends. Whether you are an advanced windsurfer or a newbie to the sport; a young whippersnapper, or a subscriber to AARP, ABK tailors each lesson to your ability.

Late afternoon video analysis

Over the 5 days of the clinic, we learned so much and progressed infinitely quicker than if we had taken just a One of the demos not to be missed is Andy’s Sail Chi windsurfing lesson, practicing by ourselves afterwards and demonstration during which he shows how a simple rig, repeating the same mistake over and over again. The ABK which can be set up in your back yard, can be used to finely crew was incredibly patient and observant of any slight tune your rig handling. mistake in technique. Indeed, while on the water, the ABK crew would continually suggest the best ways to correct mistakes and bad form that were preventing Corinne from perfecting the maneuvers that she was attempting. Even when not on “official duty”, they were always giving advice and specially encouragement (to both of us). Alasdair, who did not take the clinic this year (but plans to do so next year), also benefitted immensely from all the help and tips from the ABK crew.

Brendon teaching an ABK attendee backwind maneuvers

Sail Chi It was a great experience and we would definitely recommend the ABK clinic to windsurfers of all abilities. Attending the ABK clinic motivates us to do more than just straight-line sailing. Some of the clinic’s students (both As discussed in previous editions of the NJWWA newsletter, young and old) were inspiring to watch – they were doing due to the (mostly) reliable onshore winds and warm shallow some fancy freestyle which we did not expect to see from water, Bonaire is an ideal place to learn new windsurfing those sailors. skills. Nevertheless, the winds this year in Bonaire were quite variable with several weeks of light winds interspersed Please note that ABK will be putting on a camp at Lakes Bay with several weeks of much stronger winds. This however, from Sept 30st - 0ct 2nd. We encourage any of our gave us the opportunity to learn both high wind maneuvers, membership, who wish to advance their windsurfing abilities and in Corinne’s case, improving her freestyle tricks during in a fun setting, to attend. Further details can be found at the lighter-wind days. Corinne primarily worked on perfecting https://abkboardsports.com/camps/schedule her duck jibes, various types of tacks, back wind sailing and upwind 360 deg’s while Alasdair worked on multiple variations of upwind and downwind 360 deg’s.

Corinne enjoying one of the windy days in Bonaire

Corinne working on her duck jibe

Anjaneyasana (Low Lunge) with Special Feature Garudasana (Eagle) Arms

Perfect for athletes, low lunge lengthens the psoas, quads, SUP Yoga hamstrings, and hips, relieving lower back stiffness. The added twist of the arms strengthens and stretches the upper back and shoulders, getting into the latisimus dorsi, deltoid, by Daphne Murphy and Jana and trapezius muscles, used extensively for paddling.

Mars - Aqua Vida

http://www.aquavidasup.com/

The best training for windsurfing is, of course, windsurfing. But we all know that it demands a lot from the body and can tighten up, and close off, specific areas. The surfer yogis over at Aqua Vida are back with a few poses that focus on lengthening and releasing pressure in the spine, opening the chest and the hips to help rebalance your body and prime you for the best summer on the water yet.

First things first, breathing basics

Before practicing these postures take a few minutes to engage with your breath. Sitting on your mat, the floor, or How to: your SUP out on the water (floating yoga, anyone?), inhale Step one foot back into lunge, lower the knee down and into the rib cage, expanding the chest and abdomen. As you untuck the back toes. Keep the front knee over the ankle, exhale draw your belly in. Focus on the breath whilst working take a deep breath in and exhale lean hips forward bending in the postures; try not to hold your breath, but rather, move deeply into front knee. Drop the hips as you tuck the tailbone with your breath. lengthening through sides of the waist and take another breath in to lift arms to sky. Cross one arm under either holding opposite shoulders or wrapping around the wrists to Adho Mukha Svanasana (Downward Facing press palms together. Stay and breathe deeply 5-10 times, Dog) switch sides.

This pose gets into the whole body, lengthening the spine to relieve back pain, toning arms and legs while stretching into Malasana (Squat) the shoulders and back body. The inversion effect calms the nervous system as you release thought the head, neck, and Squat stretches and strengthens the lower half of the body jaw. by toning the legs, opening up the hip flexors, and lengthening the spine from tailbone to neck.

How to: How to: Start in a high plank with hands under shoulders then press Separate the feet wider than hip distance, turn the toes out hips up an back to the sky. Press your heels down toward heels in and sit the hips between the legs. If you find your the floor, keep knees bent slightly if you find tightness in heels lift, roll up a towel and step your heels on to the towel. hamstrings. Spread the fingers wide apart placing more Take elbows to the inside of the knees, press palms weight into your fingertips. Release the head and take 5-10 deep breaths. 13

together, knees apart and lengthen the spine. Stay for 5-10 deep breaths.

Shalabhasana (Locust Pose) NJWWA Classifieds Excellent for any boarder, locust pose strengthens and tones the entire back part of the body and the core. For an extra Those that wish to submit a classified ad must include a title bonus, interlace fingers behind the back to get into the for their ad, details, prices and full contact information to shoulders. [email protected]. NJWWA will choose to select ads appropriate for publishing. The Club (NJWWA) assumes no obligation for the ads that get posted. The Club (NJWWA) assumes no obligation for the ads that get posted.

Disclaimer of liability

NJWWA, its contributors and its advertisers make no representations or warranties as to the completeness, accuracy, or suitability of any information supplied in this Newsletter or hyperlinked web site. Use of the information is at your own risk. In no event will NJWWA, its How to: contributors or its advertisers be liable to any Lay down on to your stomach with the legs stretched out behind you, arms along the sides of the body. Hug the navel party for any direct or indirect damages. to the spine to activate the core as you inhale, lift the head, shoulders, chest, thighs, and feet off the floor. Reach arms back behind you, if you can interlace fingers behind the Future Issues back. Hold for 5 breaths, release and repeat.

Make sure you work up a little heat in the body before going If anyone is interested in submitting an article for into these poses. As always, listen to your own body, use the future issues, please contact: breath inhale and exhale to get deeper into the stretch. If you feel any pain, back out of the pose a bit until it feels like a [email protected]. deep stretch, not a catch or any sharp sensation. Take time in the poses to notice your own imbalances and understand yourself. We are all on our own journey, to be honored and respected. Past Issues

Live aloha! Previous issues of the NJWWA newsletter can be found at: http://www.windsurfnj.org/news/news.htm.