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The 7 Best Yoga Poses for Surfers

by Pradeep Kumar

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Surfing is undeniably awesome, as it offers a pure thrill for adventure and sea lovers. However, the sport is not as simple as it appears when we watch a surfer ride through the tides and waves in style and merriment. It is much more rigorous and requires optimum physical and mental fitness. 

Before embarking on your next surfing trip, it is always best to prepare your body so that it can deal with the power of the sea with just as much vigor. While fighting those wave, your body goes through an ordeal of mental and physical exertion and needs to be rejuvenated to make sure your fitness levels are not compromised. This can be accomplished through a very simple set of yoga poses.     




Before we head on to discuss the infamous yoga asanas ideal for surfers, let us take a look at some of the most common issues faced by surfers before and/or after surfing:

  • Stiffness in the back, arms and legs
  • Closed chest and lungs leading to poor flow of oxygen
  • Weakened wrists and ankles
  • Loss of strength and flexibility
  • Rigid spine
  • Strained shoulders and neck muscles
  • Back pain due to prolonged pedaling
  • Lack of balance and proper coordination

And now, let’s go through the best yoga poses for surfers that will help you improve your balance and flexibility while relieving stiffness and sore muscles:


1. Padmasana (Lotus Pose)



Image source: DoYouYoga.com

This excellent yoga asana is usually undertaken for intense meditation practices. The beauty of this pose is twofold – this amazing yoga posture not only calms the mind and helps you connect with your spiritual side but also deeply stretches your knees and ankles. The pose also relieves stiffness in the hips while regulating proper blood circulation in the lower body. 

How to Practice: Sit on the mat in an inverted cross-legged position with one leg over another. Your left foot should be on the right thigh and the right foot on the left thigh.

No. of Sets or Repetitions: Remain in the position for 5 minutes.


2. Adho Mukha Svanasana (Downward-Facing Dog)



Image source: YogaInternational.com

This revitalizing yoga asana relieves stiffness in the legs and hip flexors while lengthening the spine. It is an excellent exercise for strengthening your arms, shoulders and wrists.

How to Practice: Form a table-top position. Upon inhalation, lift your hips upward to form an inverted V-shape with the body. Exhale and inhale while holding the position for up to 5 seconds.

No. of Sets or Repetitions: 10 - 12


3. Utthita Parsvakonasana (Extended Side Angle Pose)




This is a great yoga posture for deeply stretching the sides, starting from your ankles all the way to the tips of your fingers. The pose also opens up muscles in the hips, pelvic region, shoulders and neck.

How to Practice: Stand with both feet aligned with each other. Now, take the left leg forward. Bend the torso towards the left inner thigh to let the palm touch the ground. Repeat this with the other leg.

No. of Sets or Repetitions: 10-12


4. Ustrasana (Camel Pose)



Image source: PopSugar.com

The intense backbend performed in Ustrasana is ideal for relieving stiffness in the back and neck region. The pose improves flexibility in the spine and relieves backaches while also opening up the chest muscles.

How to Practice: Stand straight on your knees. Arch your back to let the hands smoothly grab the respective ankle of each foot. Hold for 10 seconds.

No. of Sets or Repetitions: 8-12


5. Bharadvajasana I (Bharadvaja's Twist)




This incredible pose stimulates the entire nervous system. It also relieves stiffness in the neck and oblique muscles through deep stretching.

How to Practice: Sit in a cross-legged position with a firm spine. While keeping the sitting bones stagnant, twist the upper body towards either direction. Hold the position for 10 breaths.  

No. of Sets or Repetitions: 10-15


6. Salamba Sirsasana (Supported Headstand)




The Supported Headstand, or Salamba Sirasana, is a unique yoga pose with versatile benefits. Along with improving balance, this asana is excellent for increasing blood supply to the upper body for enhanced breathing and soothing the brain activity. The pose also stimulates the pineal gland and strengthens the entire body.

How to Practice: Beginner yogis can seek the support of a wall to perform this asana. Support the body on the head and lift the lower body upwards to rest on the wall. Remain in the position for 10-15 seconds.

No. of Sets or Repetitions: 5


7. Virabhadrasana II (Warrior II Pose)



Image source: ellavateyoga.com

The much eminent Warrior II pose is ideal for stretching the hips, pelvis and shoulders. Additionally, this wonderful yoga asana relieves strained back, regulates oxygen supply to vital organs for enhanced breathing and improves blood circulation in the body. 

How to Practice: Stand with both legs two-foot distance apart. Push the right foot outward. Bend the right knee to form a perpendicular angle to the floor. Lift both arms parallel to the floor. Hold the position for up to 20 breaths.

No. of Sets or Repetitions: 10-12


Regularly practice these incredible yoga poses for amplifying your surfing experience and wave your way to internal bliss and vitality!


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