Strike a Pose: 6 Yoga Postures that Improve your Surfing
Whether you shred the gnar or gracefully glide across the face of a wave, it is common knowledge the best exercise for surfing is, well, surfing! However, out of the million billion workout trends found beneficial as a cross-training source, yoga often pops up onto almost every surfer’s radar one way or another. If you treat it like a workout (see “hot yoga sculpt”) or as a way to decompress, a yoga practice has something for everyone.
“For surfers, the focus is a lot of heart opening, arm and back strengthening postures,” said Tiffany Martin, Warrior One Wellness Owner and Yoga Instructor. “Surfers are often already in that halfway lift point, so in postures like Up-Dog or Baby Cobra, your legs and toes are still active, which are really important for balance, strengthening and back support.”
Legendary pro surfers like Gerry Lopez and Greg Long have long-since cultivated disciplined practices and, as a result, have improved their surfing and breathing techniques, according to a Surfer Magazine article “How To Save Your Surfing with Yoga.” In some instances, such as Long’s Cortes Bank wipe out, learning to calm the mind and holding breath under extreme duress are a few factors that can play lifesaving roles.
There are hundreds of yoga poses that can benefit your surfing. Customize at will!
Here are 6 yoga poses to get you started, courtesy of Tiffany Martin:
[dt_fancy_separator separator_style=”dotted” separator_color=”accent”]1.) Chaturanga danda, a.k.a.: Low Plank
How: Bend your upper and lower arms 90 degrees at the elbows. Shoulders should not drop lower than the height of your elbows. Hold this pose for 30 seconds or more!
Benefits:
- Strengthens arms and wrists
- Tones abdominal muscles
- Strengthens quads
2.) Urdhva mukha svana, a.k.a.: Upward Facing Dog
How: Start by lying face down on the floor with legs extended behind you, toes a few inches apart. Place hands next to your lower ribs. Inhale and press your hands into the floor, pushing your body upward. Firmly press down through the tops of your feet.
Benefits:
- Strengthens the spine, arms and wrists
- Stretches chest, shoulders and abdomen
- Improves posture
3.) Bhujangasana, a.k.a.: Baby Cobra
How: Begin by lying on your belly, inhale and place elbows under your shoulders, forearms on the floor. Make sure your thighs are firm and point your toes behind you. Breath deep and feel the bend.
Benefits:
- Stretches shoulder, chest and abdominal muscles
- Decreases stiffness in the lower back
- Strengthens arms and shoulders
- Strengthens the spine
- Elevates mood
- Improves circulation of blood and oxygen
4.) Adho Mukha Svanasana, a.k.a.: Downward Facing Dog
How: Bend your knees, come to the balls of your feet. Bring your shins parallel to the mat and lift your sit bones high and back. Press hips towards the wall behind you and begin to straighten your legs. Remember to keep your head out of your shoulders and allow your shoulder blades to slide down your back.
Benefits:
- Strengthens arms and legs
- Stretches shoulders, hamstrings and calves
- Lengthens spine
- Energizes the body
- Calms the brain and helps relieve stress
5.) Paripurna Navasana, a.k.a.: Boat Pose
How: Sit on the floor with straight legs in front of you. Exhale slowly and lean back on your sit bones lifting your legs with knees bent off our the floor. Your thighs should be angled at 45 degrees. Hands can be held out in front of you or to the side. Remember to breath.
Benefits:
- Strengthens abdominal muscles, hip flexors and spine
- Stimulates kidneys and thyroid
- Improves digestion
6.) Eka Pada Rajakapotasana , a.k.a.: Pigeon Pose
How: This pose is ideal to implement while you are in Down Dog.
From Down Dog, bring your right shin forward and down so that your right foot is in front of your left hip and your right shin is nearly parallel to the front edge of your mat. Flex your right foot. Stretch your left thigh back as you draw your left hip forward.
Lengthen your belly as you fold over your right leg. If your right hip does not easily reach the floor, place a folded blanket or block under your right sitting bone. Breathe deep and repeat on the other side.
“Hip-opening can help release the low back and the legs,” said Martin. “You can only get so open in the upper body if your hips are super tight, so that’s a needed balance for practice.”
Benefits:
- Strengthens abdominal muscles, hip flexors and spine
- Stimulates kidneys and thyroid
- Improves digestion
Yoga has become a popular pastime for many people across the nation and world. Check your local listings for classes in your area. Free classes are also available–a simple donation is usually requested at the end of class.
“I started a beach yoga class at Doheny state beach in Dana Point,” said Martin. “Come join me! It’s every Monday, Wednesday and Friday at 8:15 a.m. and I also teach privately at my house studio.”
In addition to teaching at several local studios, Martin also developed Warrior One Wellness, a fitness company, where she hosts yoga sessions for different treatment centers, corporations, events and parties.
Click here for more information about Warrior One Wellness!
Yoga offers many health benefits for not only surfers, but also dancers, athletes and the mass populous in general. According to The Yoga Health Foundation, yoga can reduce cortisol levels, which contribute to stress and weight gain. Even a small amount of daily stretching can improve flexibility and blood flow, as well as decrease the potential for injury, said the Mayo Clinic.
Keep an open mind, remember to breathe through the hard parts and watch your physical and mental well-being transform over time.
