admin The surfing community is well aware that there is a natural affinity between surfing and Yoga—both are vehicles for attuning to the present moment and transcending the patterns of the ego. The physical practice of asana has the potential to soothe aching muscles and improve mobility on the surfboard. But many surfers are often not sure where to begin or even what type of Yoga they should be doing.
In the Philippines, I spent the last year tailoring sequences for surfers to meet their specific physical needs. The surfers that I teach are aware of their bodies need for downtime and request sequences to help them release tension from paddling and popping up.
Why Yin Yoga?
Yin Yoga is a long-held sequence in which the yogi holds each posture for 3 to 5 minutes. When the body is still, the ligaments and fascia that are less elastic can be stretched.
This allows a short-term release of tension in the body. The body opens up as the breath becomes deeper. With practice and time, you can improve your flexibility.
The mind’s initial resistance to the posture is what makes Yin Yoga challenging. It is important to meet your body at the moment it is, find the edge of the pose, and continue to deepen your breath.
Recognize any sensations as a sign that your body is beginning to relax. We can bring awareness without judgment to the sensations and allow the breath to anchor our awareness here and now.
When your mind wanders, gently bring it back to posture and breath. Continue to surrender to posture, releasing all resistance, moment by moment.
This is a list of Yoga poses that every surfer must know. It’s presented in a simple order to get you started. This sequence is not just for surfers. Anyone can use it to bring harmony to their body and mind.
Open Your Practice with These Opening Moments
Connect with your natural breathing waves. Recognize the connection between your body and your breath. Feel each inhale to create space and expansion in the body, and watch the body respond to each exhalation–witnessing it release and soften.
Cultivate ujjayi breathing to begin deepening your natural breath cycle. Seal your lips and inhale/exhale through your nostrils while creating a slight contraction at the base of the neck.
The breath will sound like a rich ocean. Continue to deepen the breath, and watch the body and the mind respond.
Starting Offering: Child Pose
Get down on your hands and knees. Inhale while keeping your toes out and knees at hip width. Exhale and sink your glutes into your heels. Melt your heart over your thighs. Draw your forehead down towards the ground. Keep your arms out in front of yourself.
Begin to deepen your breathing, allowing you to relax further into the pose with each exhale. The child’s pose helps the spine return to its natural curve.
With each breath, sink deeper into the earth. This will ground you, nourish your body, and bring you awareness within yourself. Spend 5 minutes in this position.
Thread the Needle
Get back on your hands and knees. Make sure your knees are hip-width apart. Stack your hips underneath. Inhale and root your left hand down. Sweep your right hand upwards, stacking your shoulders, and feel a twisting in your core.
As you exhale, thread your left arm under your right, bringing the right shoulder and cheek to the ground. You can feel yourself pressing your left hand to your shoulder, bringing your shoulder upwards. This will immediately create space between your shoulder blades.
On an inhale, press your left hand into the mat and lift yourself. Sweep your right arm upwards, unwinding your twist. Exhale and bring your right arm back down to the mat. On the other side, sweep your left arm upwards and bring the left shoulder to the mat. Stay on each side for three minutes.
Seated with Eagle Arms
Reach a cross-legged position slowly and mindfully in Easy Pose. Draw your left arm under your right, bring your palms together, and then draw your elbows toward your nose. This will immediately make you aware of the feeling of your upper back expanding.
We release tension from the paddling as we lift our shoulder blades. Continue to deepen your breath. After 3 minutes, let go of the arms. Bring your palms together, and again, bring your elbows up. After three minutes, you can release your arms.
Butterfly Pose
Many surfers that I teach make jokes about their tight hips. After a session, they almost always comment on how great it feels to work the hips.
The butterfly pose opens up the hip adductors. Begin by bringing your soles together. Place the outer edges of your feet on the mat, and draw the heels towards you.
As you inhale, lengthen your spine by holding your toes. Exhaling, fold your hips forward and carve your belly. Let the spine and neck hang. Draw your attention to the sensations that your hips are opening and releasing when you flex your spine.
Remember that this pose has no end. Stay in this pose for 5 minutes while you tune into your breathing and let your mind and body sink into the pose.
Close your eyes and place your hands together in front of your heart. Inhale deeply into the heart, pause just before the top of your inhalation, and slowly exhale the breath. You can cultivate gratitude towards your body and breathing.
