Photo: @horizonlightproductions
Janu Sirsasana A / Head to Knee Pose
This is an excellent asana to increase flexibility of the hamstring muscles, back, thighs, hip joints, arms and shoulders. It’s a great way to get warmed up before paddling out. Repeat this pose on both sides, holding each for 5 deep breaths. Janu Sirsasana should be ideally be performed when the stomach is empty, as it is a deep forward fold.
Instructions:
-Sit with the legs outstretched in front of you (Dandasana / staff pose)
-Inhale bend your right knee to 90 degrees, and place the right foot against the left inner thigh. Exhale, and let the knee rest on or towards the floor.
-Flex the left foot, press the top of the thigh down, lengthen the spine on an in breath, and on an out-breath, turn the spine a little to face the leg and then fold forward from the hips.
-Keep your spine long, chest open and shoulders drawn down. Relax your face.
-Take hold of your foot, ankle or whatever your hands reach on your leg.
-Repeat both sides and each side, holding it for 5 deep breaths.
Paschimottanasana / Seated Forward Bend
Photo: @horizonlightproductions
This asana shouldn’t be performed as a warm up. Make sure, before starting practicing asanas, warm up your body with at least 5 sun salutations. Surfers tend to have tight muscles, and when I’m out there surfing, the first thing my body start to resent is my back, lower back and shoulders. Paschimottanasana will help you to stretch the lower back, hamstrings, and hips. It has also been said that this asana massages and tones the abdominal and pelvic organs. And last but not least, it tones the shoulders, which is an added bonus for surfers.
Instructions:
-From Staff pose, inhale the arms up over the head and lift and lengthen up through the fingers and crown of the head.
-Exhale and hinging at the hips, slowly lower the torso towards the legs. Reach the hands to the toes, feet or ankles.
To deepen the stretch:
-Use the arms to gently pull the head and torso closer to the legs.
-Press out through the heels and gently draw the toes towards you.
-Hold this pose for at least 20 to 60 seconds.
-Take 5 deep breaths and always make sure to keep your head down.
To release:
-Slowly roll up the spine back into staff pose.
-Inhale the arms back over your head as you lift the torso back into staff pose.
Prasarita Padottanasana C / Wide-Legged Forward Bend
Photo: @horizonlightproductions
Yummy asana! One of my favorites! This asana stretches the back and inside of the legs, opens the hips, and stretches the spine, shoulders and chest. It also grounds you, calms the mind, and relieves mild back pain.
Instructions:
-From Tadasana, step the feet wide apart about your legs length . Your feet are parallel to each other. Maybe even heels slightly out compared to the toes.
-Lift inner arches, by drawing inner ankles up, firm outer edge of feet and big toes into floor. Engage your thighs by drawing them up.
-If you can bring your palms together behind your back and clasp your fingers. Make sure your palms are touching each other the whole time and try to squeeze them. If that’s too hard, just grab a hold of opposite elbows with your hands.
-Inhale lengthen the front of the body, exhale fold forward from the hips, keeping the back straight and the chest open, and keeping the hips over the heels.
-Take the crown of the head towards the floor, and if you’re hands are clasped, take your arms all the way towards the floor, while you maintain the sensation of the shoulder blades on the back.
-Take 5 deep breaths here.
-In the full forward bend you release the head down, and with a long neck, you can place the crown of the head on the floor. Stay in this pose anywhere between 5 and 10 deep breaths.
-The important here is to keep the back as long as possible, and the front body as open as possible. Be careful not to overstretch your hamstring and shoulders.
-To come out of this pose, inhale and lift back up slowly as you press into your feet. And come back into Mountain pose.
Ardha Kapotasana / Half Pigeon Pose
Photo: @horizonlightproductions
Pigeon pose helps alleviate sciatica pain and treat urinary disorders. It also improves posture and the alignment of the body, and in doing so, it enhances overall suppleness. As surfers, we tend to overstretch the back and shoulders. It’s not rare for the back to get super tense and sore. This pose is good at alleviating lower back pain and stiffness. Please note that this is an advance pose.
Instructions:
-Begin with kneeling on the floor. Stretch out your right leg behind you. Bend your left knee such that your left foot comes close to your right pelvic bone with your toes pointed out. Lean slightly forward to puff out your chest.
-Take the support of the ground by placing your hands on it for balance.
-Hold this pose for 30 seconds and repeat each side. Always remember to breath.
Uttanasana / Standing Forward Bend
Photo: @horizonlightproductions
Forward bends and forward folds are essential poses for surfers and athletes. Why? Because these individuals tend to have a strong back and neck, but these muscles are also tense. The more you paddle, the stronger these muscles get, but also the more soreness and tightness you will experience. This forward bend will help you to stretch the hips, hamstrings, and calves, strengthen the thighs and knees, strengthen the spine, and reduce anxiety by calming the mind.
Instructions
-Begin in Tadasana aka Mountain pose.
-Rest your hands on your hips, exhale, and bend forward from the hip joints rather than the waist.
-Draw your belly slightly in and focus on lengthening your front torso as you go deeper in Uttanasana.
-Keeping your knees straight, place your fingertips or palms on the floor beside your feet, or touch the back of your ankles with your palms.
-To modify this movement, cross your forearms and hold your elbows while you bend your knees.
-Try lengthening the front torso a little bit more on each inhale.
-On exhale, release fully into the bend.
-Stay in this posture for 30 seconds to 1 minute. Breath in and breath out .
-To come out of Uttanasana, bring your hands back to your hips and rotate at the hip joints until you stand strong and tall. Do not simply roll your spine up.
