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Surf Yoga: Down dog (Adho Mukha Shvanasana)

Go to the quadruped. The hands must be in line with the shoulders and the knees are hip-width apart. Put on your toes and push yourself up from your hands. You lift your hips and stretch your knees and butt upwards. Try to keep pushing your heels towards the floor. Stretch your back, lift your tailbone toward the ceiling and bring your shoulders away from your ears. Try to relax the head and neck. Hold this position several breaths and come back to the quadruped.

  • Stretches the whole body
  • Strengthens the wrists, arms and legs

Surf Yoga: The cobra (Bhujangasana)

Lie down on your stomach and put your forehead on the floor. Legs are stretched and feet are on the back of the feet. The hands are next to the head. Press the pubic bone into the floor, tense the thighs and activate the pelvic musculature. In inhalation, lift the upper body. Just stretch your arms so far that the pelvis is still on the ground. Hold this position for several breaths and then release your upper body while exhaling.

  • Strengthens leg and back muscles
  • Strengthens shoulders and arms
  • Opens the chest area
  • Strengthens courage and self-confidence

Surf Yoga: The boat (Paripurna Navasana)


Start sitting with your legs bent. Lift your feet off the floor. Put your hands in your knee throats and lift your back up from the tailbone. If you have a good sense of balance, then stretch your arms straight forward with your palms in and fingers outstretched. Drag the navel to the spine. Hold this position for three to five breaths and then stretch your legs straight out again.

  • Strengthens the abdominal muscles
  • Strengthens the lumbar spine
  • Promotes concentration

Surf Yoga: The rotated triangle (Parivritta Trikonasana)


Stand upright and straddle the legs. Turn the right foot outwards and the left slightly inwards. The pelvis points to the front. Extend your arms and turn with your entire upper body to the right. As you exhale, bend down and touch the ground to the right of your foot with your left hand, or if you do not get that far then place your hand on the lower leg. Turn your head and look in the right palm. Take a few deep breaths in and out and come in breathing back up. With it tighten the leg and pomaculature.

  • Stretches the entire hull
  • Stretches both shoulders and arms
  • Stretches and strengthens the hip joints
  • Improves the stability

Surf Yoga: The warrior II (Virabhadrasana II)


The legs remain straddled and straighten up the back and neck. Turn the right foot 90 degrees outwards and the left 45 degrees inwards. Both feet must be in line. Now rotate the pelvis and upper body to the right, while keeping the left leg straight and the left foot firmly pushes into the ground. Now angle the right leg until the knee is over the foot. Extend the arms at shoulder height to the right and left parallel to the ground. The upper body remains upright and the view goes forward to the right hand over the fingertips into the distance. Hold the tension for several breaths, release with the exhale and then switch sides.

  • Strengthens the foot and leg muscles
  • Strengthens the trunk and shoulder area

Activates the whole body

Surf Yoga: The eagle (Garudasana)


Stand straight and bend your elbows. Bring the right over the left elbow and palms together so that you feel an extension in the shoulders and upper arms. Shift your weight to the left leg and gently wink at it. Bring the right leg around in front of the left leg and catch the right foot on the left calf. Press both legs firmly against each other and bend as far as possible the left knee. The upper body points forward, elbows at shoulder height and looking forward. Hold the position for a few breaths and then dissolve. Shake your arms short and then change the side.

  • Strengthens foot, leg and pelvic floor muscles
  • Stretches and strengthens the shoulder girdle and upper arms
  • Strengthens the sense of balance and concentration

Surf Yoga: Balancing stick pose (Tuladandasana)


Start in the mountain posture (Tadasana). Raise both arms up beside the ears and put your hands together. As you breathe in, bring yourself in the horizontal position and shift your weight to your right leg. Stretch your left leg horizontally backwards. The right remains stretched on the ground. Stay in this position for three to five breaths, then lower the leg and switch.

  • Strengthens the foot and leg muscles
  • Stretches the spine, neck and shoulder muscles
  • Improves the balance
  • Strengthens the sense of balance and concentration

Surf Yoga: The grasshopper (Shalabhasana)


Lie on your stomach and arms stretched next to your body. The palms face up and the legs are closed. Put your forehead on the floor. Activate the pelvic floor as you inhale and lift your right leg up. The hip stays straight. Stay in that posture for a few breaths and repeat with your left leg. Then lift the head, upper body, arms and legs off the floor at the same time, remaining a few breaths in that position.

  • Strengthens the lower back, abdominal and pelvic muscles

Surf Yoga: The crocodile (Nakrasana)


Lie with your legs straight on your back and spread your arms. The palms face up. Winkle the right leg and place the right foot on the left knee. When exhaling bring the knee and the hip to the left and turn the head to the right. Stay in this position for several breaths. It is important that the shoulders remain on the ground. To strengthen the stretch, you can push with your left hand your right knee further towards the ground. Then come in the middle and change the leg.

  • Stretches the whole back
  • Strengthens shoulder and hip joints

Surf Yoga: Corpse pose (Shavasana)


Stay on your back and make the neck long. Lay your arms loosely next to the body with the palms upwards. The legs are open and the feet are loosely outward. Take a deep breath, concentrate on your breathing and let go of everything. Relax every part of your body; from head to toe. At the end of the exercise stretch extensively and sit slowly over the side up again.

  • Relax the whole body
  • Calms the nervous system
  • Activates the immune system

Finally, let’s summarize which positive effects these 10 surf – yoga exercises have on surfing:


  1. You get more power while paddling as well as more power and liveliness for the take-off. The wrists, arms, shoulders as well as the back are strengthened.
  2. The stability and the balance will be improved and you will fall less of the board. The foot and leg muscles are strengthened.
  3. The hip is more flexible and you are better prepared for turns. The abdominal and pelvic muscles are strengthened.
  4. They prevent tension and muscle strain. The whole body is stretched.



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