yoga for surfers

Yoga for Surfers: The Best Poses for Flexibility, Balance, and Strength

When you think of surfing, you might imagine sun, sand, and waves, but what about yoga? Yoga and surfing go hand in hand, as they both require flexibility, balance, and strength. In this article, we’ll explore the benefits of yoga for surfers, the best poses to improve your performance, and yoga sequences designed specifically for surfers. So, let’s dive into the world of yoga for surfers and discover how this ancient practice can transform your time on the waves.

The Benefits of Yoga for Surfers

The Benefits of Yoga for Surfers

Increased Flexibility

One of the primary benefits of yoga for surfers is increased flexibility. Surfing requires a wide range of motion, and tight muscles can limit your ability to perform certain maneuvers. Yoga helps to stretch and lengthen the muscles, making it easier for you to twist, bend, and reach while surfing. Furthermore, increased flexibility can help prevent injuries, as flexible muscles are less prone to strains and tears. 1

Improved Balance

Surfing demands excellent balance, as you need to maintain stability on a constantly moving surface. Many yoga poses are designed to challenge and enhance balance, which can translate to improved stability and control on your surfboard. By practicing yoga regularly, you’ll develop a stronger sense of equilibrium and be better prepared to ride the waves with grace and ease. 2

Enhanced Strength

Yoga is also an effective way to build strength, particularly in the core, upper body, and legs. A strong core is essential for maintaining proper posture and generating power during turns and maneuvers. The upper body strength developed through yoga can help with paddling and popping up, while strong legs are crucial for maintaining balance and controlling the board. 3

Best Yoga Poses for Surfers

Downward-Facing Dog (Adho Mukha Svanasana)

Downward Facing Dog
Image Courtesy of Yoga Journal

Downward-Facing Dog is a foundational yoga pose that provides a full-body stretch, targeting the shoulders, hamstrings, and calves. It also helps to strengthen the arms, shoulders, and core, making it an excellent pose for surfers. 4

Warrior II (Virabhadrasana II)

Warrior II (Virabhadrasana II)
Image Courtesy of Yoga2Hear

Warrior II is a powerful standing pose that strengthens the legs, glutes, and core, while also opening the hips and chest. This pose is particularly beneficial for surfers, as it mimics the stance used when riding a wave, helping to improve balance, stability, and endurance.

Triangle Pose (Trikonasana)

Triangle Pose
Image Courtesy of MBGMovement

Triangle Pose is another standing pose that helps to increase flexibility in the hamstrings and hips, while also stretching the chest, shoulders, and spine. This pose can help surfers to maintain proper alignment during turns and maneuvers, and it also encourages better breathing, which is essential for maintaining energy and focus on the waves. 6

Extended Side Angle Pose (Utthita Parsvakonasana)

Extended Side Angle Pose
Image Courtesy of VeryWellFit

Extended Side Angle Pose is a dynamic standing pose that combines strength, flexibility, and balance. This pose stretches the hips, groin, and hamstrings, while also strengthening the legs, core, and upper body. For surfers, this pose helps to improve balance and stability on the board and allows for greater range of motion during turns and maneuvers.

Tree Pose (Vrksasana)

Tree Pose
Image Courtesy of Arhanta Yoga

Tree Pose is a classic balance pose that can help surfers develop stability and focus. By practicing this pose regularly, you’ll strengthen the muscles in your legs and core, which are essential for maintaining balance on a surfboard. 8

Pigeon Pose (Eka Pada Rajakapotasana)

Pigeon Pose
Image Courtesy of MBGMovement

Pigeon Pose is a deep hip-opening pose that can help surfers release tension and tightness in the hips and lower back. This pose is particularly beneficial for those who spend long hours sitting or experience lower back pain after surfing. 9

Yoga Sequences for Surfers

Yoga Sequences for Surfers

Pre-Surf Warm-Up Sequence

Before hitting the waves, it’s essential to warm up your body to prevent injuries and ensure optimal performance. A quick yoga sequence that includes poses like Cat-Cow, Sun Salutations, and a few standing poses can help to loosen up your muscles and joints, while also increasing circulation and focusing your mind. 10

Post-Surf Cool-Down Sequence

After a surf session, it’s important to cool down and stretch out any tight or sore muscles. A gentle yoga sequence that includes poses like Forward Fold, Seated Twist, and Legs-Up-the-Wall can help to release tension, promote relaxation, and aid in muscle recovery. 11



Incorporating yoga into your surf routine can lead to increased flexibility, better balance, and enhanced strength, all of which are essential for improving your performance on the waves. By practicing the poses and sequences outlined in this article, you’ll be well on your way to becoming a more resilient, focused, and agile surfer. So, roll out your yoga mat and start reaping the benefits of this powerful practice.


Q1: How often should I practice yoga to see improvements in my surfing?

A1: Practicing yoga 2-3 times per week can help you see improvements in your surfing performance. However, consistency is key, so try to make yoga a regular part of your fitness routine for the best results.

Q2: Can I practice yoga if I have never surfed before?

A2: Absolutely! Yoga is a beneficial practice for everyone, regardless of their experience with surfing. In fact, starting yoga before you begin surfing can help you develop the strength, flexibility, and balance needed for success on the waves.

Q3: Are there any specific yoga styles that are best for surfers?

A3: While any style of yoga can be beneficial for surfers, some styles, such as Vinyasa or Power Yoga, focus more on strength and flexibility, making them particularly well-suited for surfers. However, it’s essential to find a yoga style that resonates with you and meets your individual needs.

Q4: Can yoga help with surf-related injuries?

A4: Yes, yoga can be a useful tool for rehabilitating surf-related injuries, as it promotes flexibility, strength, and balance. However, it’s important to consult with a healthcare professional before starting any new exercise program, especially if you’re recovering from an injury.

Q5: How can I incorporate yoga into my existing surf training program?

A5: You can incorporate yoga into your surf training program by adding a few yoga sessions per week, either on your rest days or as part of your warm-up or cool-down routine. Start by focusing on poses that target the muscles and areas most used in surfing, such as the shoulders, core, hips, and legs. As you become more comfortable with the practice, you can explore different poses and sequences to address any specific needs or goals you may have.