Yoga for surfers

Updated: Jun 14, 2021

Posted:25.05.2021 By Sara Garrido Delgado
Under: Magma Yoga

Yoga and surf are a perfect match because you need to develop common skills in both practices. By combining both activities, you can improve in each practice applying the knowledge acquired from both to obtain the best results.


Yoga helps to strengthen all the muscles as every practice combines perfectly a balance that works for your complete body. Yoga works with a large muscle group especially, those which are very important for paddling in surfing such as the shoulder girdle, the back, the abdomen and the legs. Moreover, through working with intermuscular coordination through flowing through different postures the whole balance system is trained, that is very helpful for surfers.


Flexibility is one of the key elements of good physical health because of increasing mobility and the range of motion in muscles and joints. Yoga is known for increasing a practitioner’s flexibility by connecting certain poses with the breath that allows you to go deeper in the pose.


Balance is essential in both practice surfing and yoga. It is influenced by strength, flexibility, focus and breathing. After practicing yoga allows surfers to improve their performance in the water, from more efficient paddling to being faster in the takeoff or in the performance of a harder maneuver.


Concentration and clarity of mind are important if you want to have good results in both activities. Yoga practice connects the mind with the body through movement and breath. Pranayama, is a yogic breathing technique that it´s very helpful for surfers to control their energy and knowing how to don´t panic and breathe if they have a big wipeout. This mindset allows surfers to be aware and focus on the activity, allowing them to be just in the present moment.

Practice yoga and you will notice the huge improvement in the water. Here is a yoga sequence for surfers. It´s recommendable to do it before or after surfing.

Balasana - Child pose


1. Sit on your knees, release the tops of your feet to the floor and bring your knees wider than your hips, big toes touching.

2. Walk your hands forward and extend your spine.

3. Take several slow breaths into your belly and chest.


· Gently stretches the lower back, hips, thighs, knees, and ankles.

· Relaxes the spine, shoulders, and neck.

· Increases blood circulation to your head, which may relieve headaches.

· Calms the mind and central nervous system.

Uttana shishosana – Extended puppy pose


1. Sit on your knees, walk your arms forward keeping them shoulders distance apart with palms facing down.

2. From here allow your upper thoracic spine to towards the ground.

3. You can rest your forehead on the floor.


· Stretches the upper back, spine, and shoulders.

· Opens the chest.

· Helps release tension in the shoulders and neck.

Tadasana - Mountain Pose


1. Stand straight and keep some distance between feet.

2. Press feet flat on the floor.

3. Engage your shinbones, bring your knee cup up engage your tights.

4. Tag your tail bone-in.

5. Hands should be hanging alongside your body next to your hips, active arms, hands and fingers.

6. Roll your shoulders up back and down, creating more space between your ears and shoulders, and an open chest.

7. Lift your chin, and Drishti which is your visual focal point is looking forward or at your nose.

8. Make sure your center of gravity in the middle of your body so you don´t lean forward or back or to the side.


· Improves body posture and balance.

· Tone your buttocks and abdomen.

· Strengthens your ankles, knees, thighs, arms, and legs.

Uttanasana - Standing forward fold


1. Start in Tadasana/Mountain pose.

2. Inhale as you raise your arms.

3. As you exhale, engage your thighs, pull the belly in and bend forward, hinging from the hips.

4. Bend your knees if you need it.

5. Place your hands/fingertips on the floor, in front or next to your feet.

6. Let your head hang, keeping the neck relaxed.

7. Lengthen your spine as you inhale. Soften deeper into the pose as you exhale.


· Stretches the back of the legs, the hips and spine.

· Strengthens the legs, thighs and knees.

· Balances the nervous system, calms the mind.

· Relieves tension in the lower back when practiced with bent knees.

Virabhadrasana 2 - Warrior 2


1. Start in mountain pose. Step your feet are 4–5 feet apart depending on the body. Place your right foot at a 90-degrees angle so that your toes are aligned with the top of your mat. Pivot your left foot inward at a 45-degree angle so that it’s positioned behind you.

2. Extend both arms to the sides so that they are parallel to the ground, palms facing down.

3. Bend your right knee and align it over your right ankle in 90 degrees, making sure your knee doesn´t move forward past your ankle. Activate your core muscles as you sink your hips, making the center of your body down not forward.

4. Turn your head forward to watch your right middle finger.

5. Hold for 3-5 breaths, come back to the start and repeat the same process on the other side.

6. Benefits

· Stretches and strengthens the legs, feet and ankles.

· Stretches the hips, groin, shoulders and chest.

· Boosts concentration and stamina.

· Helps to open the lungs.

Utthita parsvakonasana - Extended side angle pose


1. From warrior 2, lean forwards, keep a distance of 4-5 feet between the legs, stretch your arms to the sides keeping them parallel to the ground

2. Turn the whole body toward the left, bend your left leg, keeping the right leg straight.

3. Place your left hand on the ground or your forearm on top of your right knee, palm facing down and stretch the right arm up.

4. Fix your gaze onto the right hand or right forearm.

5. Hold for 3-5 breaths, come back to the original position and change to the other side.


· Strengthens and stretches the legs, knees, and ankles.

· Stretches the groins, spine, waist, chest and lungs, and shoulders.

· Stimulates abdominal organs.

· Increases stamina.

Phalakasana - Plank pose


1. Come to a push-up position, hands and shoulders should be in line.

2. Spread the fingers wide apart with the middle finger pointing forward, press into the palms with