How Yoga Improves Your Surf Skills
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Time to read 5 min
Surfing is more than just riding waves—it's a full-body, mind-focused experience that demands strength, flexibility, and balance. If you're looking to level up your surfing, there's one powerful (and often underestimated) tool to add to your training: yoga .
In this article, we'll explore how yoga improves your surf skills , the science behind it, and the best yoga poses every surfer should practice regularly.
Table of Content
1. What Are The Best Poses For Surfers?
1. Downward Facing Dog (Adho Mukha Svanasana)
Benefits: Stretches the hamstrings, calves, shoulders, and spine
This classic pose opens the shoulders and elongates the spine—perfect for paddling recovery and improving posture.
2. Low Lunge (Anjaneyasana)
Benefits: Opens hips and strengthens the legs
Surfing involves lots of squatting and lunging—this pose enhances hip flexibility and leg strength for smoother pop-ups.
3. Pigeon Pose (Eka Pada Rajakapotasana)
Benefits: Deep hip opener
Tight hips can hinder your stance. Pigeon pose releases tension and helps with hip rotation and lower back flexibility.
4. Chair Pose (Utkatasana)
Benefits: Strengthens legs and core
Mimicking the surfing stance, Chair Pose boosts leg endurance and core engagement , perfect for long sessions.
5. Plank Pose
Benefits: Builds core and shoulder stability
A strong core is essential for balance. Plank also strengthens your paddling muscles and prepares you for pop-ups.
6. Cobra Pose (Bhujangasana)
Benefits: Strengthens back and opens chest
Counteract paddling fatigue and improve thoracic mobility with this gentle backend.
7. Twisted Crescent Lunge
Benefits: Enhances balance and spinal rotation. This pose boosts your balance, core strength, and mobility, all while simulating the dynamic movement of surfing.
2. Why Is Yoga For Surfers ?
Surfing is a sport that blends explosive power with graceful control. To truly excel on the board, you need more than just muscle—you need balance, flexibility, mental clarity, and breath awareness. That’s exactly where yoga comes in. Yoga strengthens both body and mind in ways that directly enhance your surf performance, whether you're a beginner or a seasoned rider.
Balance is fundamental in surfing. Whether you’re popping up on your board, riding down the line, or carving through a wave, stability is everything.
- Better Balance on the Board
- Tree Pose (Vrikshasana) – Builds lower body stability and focus
Warrior III (Virabhadrasana III) – Engages the core, legs, and glutes in a single-leg stance
Eagle Pose (Garudasana) – Enhances balance and joint mobility, especially in the hips and shoulders
Pro Tip: Try doing balancing poses with your eyes closed or on an unstable surface (like a balance disc) to simulate the dynamic conditions of surfing.
- Core Strength & Paddle Power
Paddling through waves, popping up, and maintaining a strong stance all rely on one central area: your core . Strong abdominal and back muscles are key to power and stability in surfing.
Yoga builds functional core strength using bodyweight resistance, isometric holds, and controlled transitions. Unlike gym crunches, yoga engages the entire core—front, side, and back—improving both dynamic power and postural support.
Top yoga poses for core strength:
Plank Pose – Builds overall core endurance and shoulder stability
Boat Pose (Navasana) – Strengthens the deep abdominals
Chaturanga – Activates shoulders, arms, and core in one powerful move
Mental Focus & Breath Control Surf Yoga
Surfing isn’t just physical—it’s deeply mental. The ocean is unpredictable. Waves shift, currents pull, and wipeouts happen. Your ability to stay calm and focused can determine how you perform—and how you recover.
Yoga trains mental clarity and emotional resilience through breathwork (pranayama), meditation, and mindful movement. Learning to control your breathing helps you:
Stay calm before a big set
Conserve energy during long paddles
Recover faster after a wipeout
Extend your breath hold for duck dives or underwater situation
The Surf & Yoga Set
"The right yoga clothes don’t just fit your body—they free your movement and calm your mind."
3. How Often Should Surfers Practice Yoga?
Surfers should aim to do yoga 2 to 4 times per week , depending on how often they surf and their overall fitness level. The goal is to complement your surf sessions — not replace them — while improving mobility, strength, and recovery.
| Surfing Frequency | Yoga Recommendation | Focus Area |
|---|---|---|
| 1–2 times per week | 2–3 yoga sessions weekly | Flexibility, core, and joint mobility |
| 3–4 times per week | 3–4 yoga sessions weekly | Strength, recovery, and breath control |
| 5+ times per week | Daily short sessions | Injury prevention, energy balance, focus |
4. Conclusion: Why Surfers Should Practice It
Surfing is more than just a sport — it’s a full-body, mind-body experience that demands strength, flexibility, balance, and mental clarity. That’s exactly why surfers should practice it regularly . Whether you’re a beginner or a seasoned pro, yoga helps you stay loose, strong, and focused both in and out of the water.
By incorporating yoga into your weekly routine, you’ll:
Increase flexibility in the hips, shoulders, and spine — critical for paddling and pop-ups
Build core strength and balance , improving your control on the board
Speed up recovery and reduce your risk of common surf injuries
Develop breath awareness and mental focus to stay calm under pressure
Enhance overall body awareness , helping you move more efficiently in the waves
Simply put, yoga makes you a better surfer . It’s the perfect cross-training tool to support your surf lifestyle, improve your physical performance, and keep you riding waves for years to come.
Start with just a few sessions a week, and feel the transformation — in your body, your breath, and your surfing.
5. Frequently asked questions about surf yoga
Are the poses good for surf injury prevention?
Absolutely. Yoga helps increase joint mobility, muscular balance, and body awareness, reducing the risk of common surf injuries like shoulder strain, lower back pain, and tight hip flexors.
Can beginner surfers benefit from yoga?
Absolutely. Yoga helps beginner surfers build foundational strength, improve flexibility, and develop balance — all essential for mastering the basics of surfing, like paddling, popping up, and maintaining control on the board.
What muscles does yoga strengthen for surfing?
Yoga strengthens the core, shoulders, back, legs, and stabilizer muscles . These are the same muscle groups used for paddling, duck diving, popping up, and carving waves.
What’s the best time of day for surfers to do yoga?
Many surfers prefer morning yoga to warm up the body before a surf session. Others do it in the evening to unwind and recover . The best time is whenever it fits your schedule consistently.
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