Yoga for Surfers: Stretches for Balance and Strength

21 June 2025

If you’ve ever paddled out to catch a wave only to feel like your body wasn’t quite keeping up with your surfing stoke—this one’s for you.

Surfing is an art. But it’s also a full-body workout. You need strength, balance, flexibility, and mental clarity to ride a wave successfully. Sounds like yoga, right? That’s because the worlds of surfing and yoga are more connected than most people realize.

Whether you're a weekend warrior or a seasoned surfer chasing swells across the globe, incorporating yoga into your surf routine can be an absolute game-changer. Let's unpack exactly how—and give you some killer stretches to boost both your balance and strength out in the lineup.

Why Yoga and Surfing Are a Perfect Pair

Surfing and yoga go together like wax and a surfboard. Think about it: both require a deep connection between the body and mind. They demand balance, core strength, mental focus, and breath control. Plus, they both invite you to be in the moment—especially when that moment is a chest-high glassy set rolling in.

The Benefits of Yoga for Surfers

So, what’s in it for you? Let’s break down the surf-specific perks of yoga:

- Better Balance: Yoga strengthens stabilizing muscles and hones your sense of equilibrium—both of which are crucial for staying upright on your board.
- Increased Flexibility: More limber muscles mean fewer injuries, especially in your shoulders, hips, and lower back.
- Stronger Core: A solid core = better paddling, smoother pop-ups, and tighter turns.
- Improved Breathing and Focus: Mastering breathwork helps you stay calm in intense moments (like when you're getting tossed in the impact zone).
- Faster Recovery: Yoga helps your muscles recover faster, keeping you fresher for the next swell.

Sounds like a no-brainer, right? Let’s dive into the actual stretches that can help you level up.

Pre-Surf: Warm-Up Yoga Stretches

Before you dive into the waves, it’s important to activate your muscles and wake up your joints. Think of this short routine as your body's version of waxing your board.

1. Cat-Cow (Marjaryasana-Bitilasana)

This combo move loosens up the spine, warms your core, and gets your breathing dialed in.

How-To:
- Start on all fours.
- Inhale while arching your back, lifting your head and tailbone (Cow).
- Exhale as you round your spine and tuck your chin and pelvis (Cat).
- Repeat for 1–2 minutes.

2. Downward Dog (Adho Mukha Svanasana)

This stretch is a surfer’s best friend—it works your shoulders, hamstrings, calves, and even your wrists.

How-To:
- From all fours, lift your hips toward the sky and straighten your legs into an inverted “V”.
- Keep your heels reaching toward the ground and your fingers spread wide.
- Hold for 30–60 seconds.

3. Low Lunge with Twist

This move fires up the hips and adds a touch of spinal rotation—perfect for those fast pop-ups.

How-To:
- Step your right foot forward into a low lunge.
- Place your left hand on the ground, and twist your torso to reach your right arm toward the sky.
- Hold for 30 seconds, then switch sides.

Post-Surf: Recovery Yoga Stretches

Just finished shredding? Nice. Now it’s time to soothe those surf-worn muscles and keep tight spots from turning into injuries.

4. Pigeon Pose (Eka Pada Rajakapotasana)

A deep hip-opener that’s perfect for undoing tightness from crouching on your board.

How-To:
- From a tabletop position, bring your right knee forward behind your right wrist and extend your left leg straight back.
- Keep your hips square.
- Fold over your front leg and breathe deeply for 1–2 minutes. Switch sides.

5. Seated Forward Fold (Paschimottanasana)

Release lower back tension and calm your nervous system after a session.

How-To:
- Sit with your legs straight out in front.
- Inhale and raise your arms up, then exhale and fold forward over your legs.
- Keep your spine long. Don’t force it—relax into the stretch.
- Hold for 1–2 minutes.

6. Supine Twist

This gentle spinal twist feels so good after a long day in the water.

How-To:
- Lie on your back.
- Bring your knees to your chest, then let them fall to one side while reaching your arms out in a T-shape.
- Let your gaze fall opposite to your knees.
- Hold for a minute, then switch sides.

Yoga Poses to Build Strength and Balance

Now let’s talk about the good stuff—the poses that’ll help you stay on your feet when the wave gets dicey and boost your endurance so you can outlast your buddies in the water.

7. Chair Pose (Utkatasana)

This one fires up your quads, glutes, and core. Perfect training for your pop-up mechanics.

How-To:
- Stand with feet hip-width apart.
- Bend your knees like you’re sitting in an invisible chair.
- Raise your arms overhead and keep your chest lifted.
- Hold for 30 seconds. Repeat 2–3 times.

8. Warrior II (Virabhadrasana II)

Feel like a warrior out there by building lower body strength and mental stamina.

How-To:
- From standing, step your left foot back.
- Bend your front (right) knee to a 90-degree angle.
- Raise your arms parallel to the floor, gaze forward.
- Hold for 30 seconds, then switch sides.

9. Tree Pose (Vrksasana)

This is the ultimate balance pose—and trust me, it humbles even the steadiest surfers.

How-To:
- Stand tall, shift your weight to your left foot.
- Place your right foot on your left calf or thigh (avoid the knee).
- Press your hands together at your heart or stretch them above your head.
- Hold for 30 seconds each side.

10. Plank to Chaturanga

This dynamic movement builds pressing strength—critical for paddling and pushing up on your board.

How-To:
- Start in a high plank.
- Slowly bend your elbows and lower halfway down, hugging your arms in (Chaturanga).
- Push back up to plank or move into upward dog if you want the full flow.
- Repeat 5–10 reps.

The Mindset Piece: Breath and Focus

Let’s not forget the mental side of surfing. You know that moment when you're staring down a set and your heart rate spikes? That’s when your breath can either become your best friend—or your downfall.

Practicing controlled breathing in yoga (called pranayama) helps you stay calm under pressure. Try this next time you’re out:

Box Breathing

How-To:
- Inhale for 4 counts.
- Hold for 4 counts.
- Exhale for 4 counts.
- Hold for 4 counts.
- Repeat for a couple of minutes.

It’s a simple trick, but it works. It can turn a panicky wipeout into a controlled recovery.

A Simple Weekly Yoga Routine for Surfers

Not sure how to fit yoga into your surf schedule? Here’s a basic plan to get you started:

| Day | Focus | Suggested Poses |
|---------------|--------------------|------------------------------------|
| Monday | Strength | Chair Pose, Warrior II, Plank |
| Wednesday | Balance & Core | Tree Pose, Boat Pose, Side Plank |
| Friday | Flexibility | Pigeon, Downward Dog, Forward Fold |
| Saturday/Sunday | Recovery & Breath | Supine Twist, Cat-Cow, Box Breathing |

Just 20–30 minutes a session can deliver real results. And hey, feel free to swap in poses you like more. This isn’t a chore—it’s fuel for better surfing.

Final Thoughts: Ride High, Stay Balanced

Yoga won’t magically make you the next Kelly Slater. But it will make you a more resilient surfer with a better connection to your body, your board, and the ocean itself.

Think of yoga as your secret training weapon—quiet, powerful, and always there when your surf muscles need some love. It’s about moving better, feeling better, and staying stoked longer.

So roll out your mat, take a deep breath, and give it a go. Your body (and your surf game) will thank you.