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yoga for surfers

Warm up sequence for surfers.

IIt is very important to warm up and stretch the body before surfing at least for a couple of minutes. Taking the time to stretch before entering the water helps you to prepare yourself not just physically but mentally as well. It is also essential prevention of injuries while surfing. Most of the people have very tight hamstrings, dis-balanced hips and locked chest due to today’s lifestyle. The extensive use of specific muscles in this action sport can lead to overuse, more dis-balances and potentially injuries. Thus mindful and regular stretches will help to minimize risk of these and help your body to regenerate better.



Any variation of Sun salutation / Surya namaskar is always good.

Forward bend with rotation

yoga for surfes Uttanasana

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Stretching the spine in all 4 directions

Stretching the spine in all 4 directions

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Lunge with arms up

Lunge with arms up

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Wrists, elbows and shoulders circles 

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Side lunges

Side lunges

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King Pigeon pose
Eka Pada Rajakapotasana

Pigeon is an excellent pose for the hips as it provides a tremendous stretch of one hip and deep compression of the other hip at the same time. The compression of the hip joint bring s the blood into the area so the hip joint and surrounding tissues will become more perfused and flexible. The discomfort of the stretch and compression can often be felt deeply in specific upper-leg and hip muscles, including the psoas, piriformis, tensor fascia latae and gluteus maximus. It also relieves tension in the chest and shoulders, and it also stimulates the abdominal organs, which helps to regulate digestion.

yoga for surfers king pigeon pose

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Warrior 1 flow variation
Virabhadrasana

Warrior 1 strengthens the legs, opens the hips and chest and stretches the arms and legs. This pose develops concentration, balance and groundedness, improves circulation and respiration and energizes the entire body. Adding the arm twist with the flow provides stretch of the shoulders, rhomboids and trapezius and the flow strengthens the core muscles. 

Yoga for surfers warrior 1 flow variation

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Triangle
Trikonasana

Triangle is an excellent position requiring the entire body to perform. It strengthens the knees, ankles, legs, chest, and arms. It completely stretches and opens up the groins, hips, hamstrings, and calves and also the chest, spine, and shoulders. Keep the back knee locked, front thigh parallel to the floor, arms upright, elbow touching the knee, upper arm pointing up creating the sensation of separating the shoulder blades and looking up. This pose increases both physical and mental stability. It improves digestion and stimulates all the abdominal organs. 

yoga for surfers Triangle pose

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Bridge
Setu Bandha Sarvangasana / 

yoga for surfers Bridge pose

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Reverse plank
Purvottanasana 

 These positions strengthen the back, glutes, pelvic floor legs and ankles. Opens chest, heart and hip flexors.

Stretches the chest, neck, shoulders and spine. Rejuvenates tired legs. In the bridge keep your shoulder blades on the mat, tuck the tailbone and bring the hips up. In the plank drop the head back completely and touch the mat with the toes. Lock the knees and keep pushing the hips up.

yoga for surfers reverse plank.

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Wind removing pose
Pavanamuktasana

This position is beneficial for surfers [while lying on the board] because it regulates and normalizes hydrochloric acid levels in the stomach. It also relaxes the lumbar spine from compression while surfing. Relieves lower back pain. The lower back is completely flat on the mat as well as both shoulder blades. Point the knee to the armpit and tuck the chin in the chest. This position will help you to improve flexibility of the hip joints, firm and tone muscles of the abdominal wall, thighs and hips.

yoga for surfers wind removing pose.

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Rabbit pose
Sasangasana

This position lengthens and stretches tremendously the entire spine from the neck to tailbone. The strong grip on your heels prevents you from putting too much weight on your head and provides a deep and nice stretch of your shoulders, rhomboids, trapezius, latissimus dorsi and the entire area between your shoulder blades. Suck the belly in, look into your navel, do not move your head and breathe between the shoulder blades. 

Yoga for surfers rabbit pose

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Child pose
Balasana

Gentle stretch for the spine, shoulders and arms, while releasing the tension from the lumbar spine and sacrum. Keep the arms long and touch the mat with your forehead and top of the nose and keep pushing your seat into the heels. In this position you also nicely stretch the hips, thighs, and ankles.

yoga for surfers child pose

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Muscles used in surfing


Surfing requires the perfect physique including great cardiovascular and respiratory health. This sport places a large emphasis on the core muscles, as well as the muscles of the entire upper body, especially shoulders and triceps which are used while paddling, hamstrings and quads help to stand up and the back muscles mainly trapezius, rhomboids, latissimus dorsi and spinal erectors are included for the entire time while staying down on the board and turning.



Most common surfing injuries

Surfing is considered as an extreme and adrenalin sport that is inherently dangerous. Drowning is a major concern in heavy surfing. Also the violent tossing and bouncing in the surf can lead to traumatic injuries to the body. Beside from these a surfer may also experience lacerations, muscle bruises and contusions, skull and facial fractures, shoulder injuries, including separated shoulder and cuff rotator issues.


Conclusion

Make sure you always give yourself a minute to warm up and stretch before entering the water, as cold unprepared muscles are more prone to injury. After surfing, take a moment to cool-down. Remember that a comprehensive set of surf stretches will increase your overall flexibility and prepare the body for unexpected situations inside as well as outside the water. Always listen to your body, know your limits and do not put yourself in danger.

Our friend Monik is wearing the guadalupe surf one piece in Liac

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