Few sports complement each other as well as surfing and yoga. Yoga for surfers improves not only flexibility but also coordination and stamina.
Yoga exercises teach surfers not only how to steer their fears and thoughts, but also how best to prepare for the next surf trip.
Below I’ll show you various exercises you can easily do at home to get ready for your next surf trip.
Yoga for surfers
Cobra
The cobra strengthens the back muscles, which is very helpful when paddling on the board.
How to do the cobra
1) Lie on your stomach with your forehead touching the floor and your hands next to your ribcage.
Press all your toes into the floor and activate your legs so that your knees lift slightly off the floor. Draw your tailbone back towards your heels.
2) Roll your shoulders back and lift your chest off the floor. Your shoulders are far away from your ears, your shoulder blades draw together and then down.
Your neck is in line with your spine and your gaze is directed downwards.
Duration: Hold the cobra for three deep breaths, breathing deep into your belly, then rest your forehead on the floor. Repeat the cobra three to five times.
Yoga for surfers
Warrior II
Warrior II is a yoga pose that stands for strength and stability – exactly what you need when you’re standing on your board.
How to do Warrior II
1) Step your feet wide apart, turn the toes of your front foot forwards and the toes of your back foot to the side.
The front leg is bent, with the knee directly above the ankle. Thigh and shin form a 90-degree angle. The back leg is straight and stable. Press into the outer edge of your back foot.
Your upper body is upright and centred between your legs. Your weight should be evenly distributed on both feet.
2) Now stretch your arms out to the right and left, parallel to the floor. Your fingertips extend your arms and your gaze goes sideways towards the bent leg.
Duration: Hold Warrior II for five to eight deep breaths, then switch sides.
Yoga for surfers
Utthita Parsvakonasana (Extended Side Angle Pose)
All that paddling puts a rather one-sided strain on your arms and shoulders. The perfect counter-movement is the extended side angle pose.
How to do the extended side angle pose
1) Start in Warrior II, turn your right leg out 90 degrees and your left slightly in.
Bend your right knee so that it is above the ankle. Keep your left leg straight and press the outer edge of your left foot into the floor.
2) Keep your upper body centred and upright. Rest your right forearm on your right thigh, or place your hand on the floor next to your right foot.
Stretch your left arm over your head so that it forms a line with your body, palm facing down. Direct your gaze towards the fingertips of your left hand.
Duration: Hold this position for five to eight breaths. Switch sides and repeat the pose.
Yoga for surfers
Plank
The basic push-up position is ideal for building strength in your core and shoulders.
The more strength you have in your abs and arms, the faster you can jump onto your board to stand up in front of the wave.
How to do the plank
1) In the plank, your body should form a line from the top of your head to your heels. Your heels push back and your pelvis is held steady.
Draw your navel in towards your spine and position your shoulders above your wrists.
2) Push away from the floor and try to avoid sinking between your shoulder blades. Draw your breastbone forwards and lift your gaze.
Duration: Hold the plank for five breaths, then lower your knees to the floor, relax briefly and repeat the pose two to three times.
Yoga for surfers
Viparita Karani
One of the most popular exercises for getting tired legs back in shape is Viparita Karani.
This is the inversion in which both legs are stretched straight up so that pooled blood can flow back to the heart. This position is also perfect for relieving back pain.
How to do the Viparita Karani inversion:
Lie on your back and stretch your legs upwards; stay in this position for as long as you like.
Yoga for surfers
Boat
This exercise strengthens the abdominal muscles and supports the back muscles.
How to do the boat
1) Start sitting with your legs bent and your knees close to your upper body. As you inhale, lift first your feet, then your shins, bringing them parallel to the floor. Also raise your straight arms parallel to the floor.
2) Balance on your sitting bones and draw your navel towards your spine. Avoid letting your tailbone touch the floor. Keep your pelvis and abs engaged the whole time.
Yoga for surfers
Pranayama – breathing exercise
Pranayama is simply an umbrella term for all breathing exercises. The aim is to gain more control over your breath. Many breathing techniques also increase your lung capacity, which benefits you when surfing.
How three-part breathing works
The inhalation is divided into three parts: you breathe first into your lower belly, then into your middle belly and finally into your chest. Hold your breath there for as long as possible, then exhale evenly and calmly.
everything changes when your board touches the water!
Want to combine yoga and surfing? With Surfing & Yoga on Fuerteventura you get both in El Cotillo.