Yoga for Surfers: Stretches to Improve Balance and Flexibility
If you’re a surfer, you already know that riding waves is as much about strength and balance as it is about pure joy and adrenaline. But what happens when your body feels stiff, your pop-up feels slow, or your shoulders are tight from hours of paddling?
That’s where yoga comes in.
Yoga and surfing go hand in hand, helping you improve flexibility, build strength, and stay focused in the lineup. Whether you’re a beginner finding your rhythm on the board or a more experienced surfer looking to refine your skills, incorporating yoga into your routine can make a world of difference.
Let’s explore how yoga can level up your surf game, and dive into some essential poses designed to target the muscles and movements surfers rely on most.
Why Surfers Should Practice Yoga
Strength, Flexibility, and Focus
Surfing demands a unique combination of physical and mental skills:
- Strength: Paddling requires upper body endurance, while your pop-up calls on core and leg power.
- Flexibility: Smooth turns and maneuvers demand a supple body that can flow with the wave.
- Focus: Yoga helps you stay calm, present, and mentally clear—key when you’re waiting for the perfect set.
By weaving yoga into your routine, you’ll build these skills and also recover faster between sessions.
The Best Yoga Poses for Surfers
These yoga poses are chosen specifically to support the movements and muscles surfers use most.
1. Downward-Facing Dog (Adho Mukha Svanasana)
This is the holy grail of yoga poses for surfers, stretching your shoulders, hamstrings, and calves all at once.
- How to Do It:
- Start on all fours, with your hands under your shoulders and knees under your hips.
- Lift your hips up and back, creating an upside-down V-shape with your body.
- Press your palms into the mat and let your heels sink toward the ground (even if they don’t touch).
- Why It Helps:
- Lengthens your spine and shoulders after paddling.
- Strengthens your arms and core for those long sessions.
Hold for: 5-10 breaths.
2. Warrior II (Virabhadrasana II)
This pose builds the lower-body strength and stability you need for carving through waves.
- How to Do It:
- Stand with your feet wide apart, turning your front foot forward and your back foot slightly in.
- Bend your front knee so it’s directly over your ankle, keeping your back leg straight.
- Stretch your arms out parallel to the floor, gaze forward, and hold.
- Why It Helps:
- Strengthens your quads and glutes for a powerful stance.
- Improves balance and focus.
Hold for: 5 breaths on each side.
3. Cobra Pose (Bhujangasana)
Surfing can leave your lower back feeling tight, especially after a long paddling session. Cobra pose is the perfect remedy.
- How to Do It:
- Lie face down with your hands under your shoulders.
- Press into your palms and lift your chest, keeping your elbows slightly bent and your shoulders relaxed.
- Why It Helps:
- Opens up your chest and stretches your lower back.
- Improves posture and counters the rounded shoulders from paddling.
Hold for: 5 breaths, lowering down slowly.
4. Pigeon Pose (Eka Pada Rajakapotasana)
This deep hip opener is a lifesaver for tight hips, a common issue for surfers who spend a lot of time crouched or sitting on their boards.
- How to Do It:
- From Downward Dog, bring one knee forward, placing it behind your hands with your shin angled slightly.
- Extend your back leg straight behind you, keeping your hips square.
- Fold forward over your front leg for a deeper stretch.
- Why It Helps:
- Releases tension in the hips and glutes.
- Improves mobility for smoother pop-ups and turns.
Hold for: 5-10 breaths on each side.
5. Boat Pose (Navasana)
Core strength is key for maintaining stability on your board and powering through your pop-ups. Boat pose is a simple yet effective way to build it.
- How to Do It:
- Sit on the floor with your knees bent and feet flat.
- Lean back slightly and lift your feet off the ground, balancing on your sit bones.
- Extend your arms forward and, if you feel steady, straighten your legs.
- Why It Helps:
- Builds core strength and stability.
- Improves balance and body control.
Hold for: 5 breaths, then repeat 2-3 times.
6. Twisted Low Lunge (Parivrtta Anjaneyasana)
This twist helps release tension in the back and hips while improving balance.
- How to Do It:
- From a lunge position with your right foot forward, lower your back knee to the ground.
- Bring your hands together at your chest and twist your torso toward your front leg, hooking your left elbow outside your knee.
- Why It Helps:
- Stretches your hip flexors and quads.
- Improves spinal mobility for rotational movements on the board.
Hold for: 5 breaths on each side.
7. Savasana (Corpse Pose)
Yes, even surfers need to rest! This final pose is all about soaking in the benefits of your practice.
- How to Do It:
- Lie flat on your back with your arms relaxed by your sides.
- Close your eyes and focus on your breath.
- Why It Helps:
- Encourages full-body relaxation and mental clarity.
- Helps you reset and recharge for your next surf session.
Stay here for: 5-10 minutes, letting your mind drift like you’re floating on water.
Creating a Routine
Pre-Surf Warm-Up
Try 5 minutes of dynamic poses like Cat-Cow, Downward Dog, and Low Lunges to loosen up your body and activate your muscles.
Post-Surf Recovery
Spend 10-15 minutes on poses like Pigeon, Cobra, and Savasana to release tension and stretch tired muscles.
Regular Practice
Incorporate a yoga flow into your weekly routine, even on non-surf days, to maintain flexibility and build strength over time.
Final Thoughts
Yoga is more than just a great workout for surfers—it’s a way to stay connected to your body, improve your focus, and keep the stoke alive both in and out of the water.
So next time you roll up your mat, imagine the waves and let your practice prepare you for your next adventure on the surfboard. See you in the lineup—and on the mat! 🏄♀️🧘♀️
