Best Yoga Routine For Surfers

Table of Contents
Pilates gets you ready for the next surf session

Whether you’re new to surfing or a seasoned pro, you should be aware that, just like any other exercise, surfing can take a physical toll and requires the right kind of recovery. After all, surfing demands flexibility, balance, strength, and focus.

This blog will explore how yoga helps surfers and provide a step-by-step yoga routine for surfers to follow. But first, let’s look at the common physical symptoms many surfers experience.

What are yoga benefits for surfing?

If you’ve recently discovered your passion for hitting the surf, it might be tempting to ride the waves every other morning. It’s in your best interest to reduce your recovery time so you can surf more and reap the rewards of keeping on track with your fitness. 

Yoga offers the following incredible benefits for surfers:

  • Reduces recovery time and the risk of injury and relieves aches and pains.
  • Energizes the body and mind, increases stamina, and improves breathing.
  • Relaxes the muscles in the body, which leads to more efficient movement. This includes increased flexibility, core strength, posture and balance, body awareness, coordination, and range of motion.

Yoga does far more than just improve your physical health — it gives you the mental clarity and the focus you need to stay calm in challenging situations. 

What is the best yoga routine for surfers?

Now that we’ve established the plentiful benefits of yoga let’s establish the best yoga routine for surfers! Set up your yoga mat with a bottle of water at the ready, sit cross-legged with your hands resting on your knees in Easy Pose (Sukhasana), and clear your mind. Breathe through your nose and hold it in your lungs before you release it through your mouth, letting go of any tension or stress. Now, let’s begin.

  1. Downward facing dog (Adho Mukha Svanasana) — Downward Dog lengthens your spine, stretching your hamstrings, calves, and shoulders, strengthening your arms, wrists, legs, and upper body. It will relieve some muscle pain you’re experiencing, giving your body the energy it needs.
  2. Plank Pose (Phalakasana) — From Downward Dog, lower your hips into a plank position to engage your core. This exercise targets your abdomen, arms, and spine, building your endurance and stability and improving your overall posture. Maintain this position for 60 seconds and aim for at least three sets.
  3. Four-Limbed Staff Pose (Chaturanga Dandasana) — From the plank, lower your body into the Four-Limbed Staff Pose, bringing your body closer to the mat. This upper body workout will strengthen your lower back, triceps, and core.
  4. Upward Facing Dog (Urdhva Mukha Svanasana) — This pose is great practice for getting up on the surfboard. Rest your legs on the mat and push up your torso with your arms, staring ahead. Upward Dog lengthens the spine, opens your chest and shoulders, and stretches your neck and the front of your thighs.
  5. Pigeon Pose (Eka Pada Rajakapotasana) — From Down Dog, assume Pigeon Pose by extending your knee in front of the mat to stretch your glutes, groin, and psoas muscles while opening the chest and shoulders.
  6. Warrior 2 (Virabhadrasana II) — Much like the stance you’ll take on the surfboard, stand with one leg at the front of the mat and one behind, and kneel your foremost leg, extending your arms at a right angle. This pose benefits your whole body, improving your balance and endurance.
  7. Extended Side Angle Pose (Utthita Parsvakonasana) — Lower your front hand and extend your other arm to lengthen the side of your body as a hip-opening exercise.
  8. Eagle Pose (Garuadasana) — Standing up, intertwine your legs and arms to promote balance and focus.
  9. Boat Pose (Navasana) — Engage your core in Boat Pose by sitting and raising your legs while extending your arms. Concentrate on your breath until you feel your abs burning.
  10. Locust Pose (Shalabhasana) — Strengthen and tone the entire back of your body — the same muscles engaged while paddling on your board.

Book your next surf vacation at Kalon Surf today

Book your next stay at Kalon Surf and enjoy the waves on the uncrowded beaches in Costa Rica. Our surf coaches provide a special surfing experience you won’t get anywhere else. They offer customized surf lessons to suit your experience, keep you nourished with exotic, native Costa Rican fruits, and provide a ready supply of sunblock, a Kalon Rash Guard, and fresh aloe to soothe your skin post-surf. 

When not surfing, indulge in freshly prepared gourmet meals from our on-site organic garden inspired by local flavors.

And that’s not all — we provide yoga classes three times a week on our yoga deck, surrounded by the open Costa Rican air and lush jungle — there’s no better yoga routine for surfers than this! Explore our wellness offerings for yoga and spa treatments to give your body the TLC it deserves.

Related Posts


Book Now

You deserve the experience of paradise that Kalon has to offer.