All photos taken by Horizon Light Productions. @horizonlightproductions @janalyn.rose
It’s been said that surfing is one of the healthiest sports in the world, but if we’re being honest, there are also hidden dangers that come along with it. Surfing, in combination with the activities of daily life (ADL), can cause the muscles in your body to become shorter and weaker. You see, these activities create imbalances, especially when you overuse muscle while lacking sufficient flexibility.
The problem is that while you’re surfing, not only are the muscles in the neck and shoulders under extra stress, but the lower back muscles are working hard to support the torso. This can fatigue the muscles that protect the lower back, and this can ultimately result in injury.
Lately, I have been experimenting with arm balances and back bends in my yoga practice, and I’ve definitely seen the benefits in the water. Why? Because surfing creates tight hip flexors. The front foot hip rotates forward, pulling the spine, hips, knees, and ankles out of alignment. These poses alleviate tightness of the hips, the lower back, and so much more.
Before I began incorporating these poses into my routine, whenever I surfed, my neck, shoulders, abs, and back would get extremely sore afterwards. I basically couldn’t move the day after surfing because I was so sore. So, I decided to add more core, arm balances, and backbends than usual. I began to notice that I wasn’t getting as tired anymore, I had more power on my board, and my back, shoulders, neck and abs didn’t hurt quite as bad the next day. I definitely could see the difference and my body feels so much better.
Because I’ve found such success with these types of poses, I’ve created a list of poses that every surfer needs to know. These poses can help you surf longer and feel better after surfing.
Garudasana (Eagle Pose)
Eagle Pose
Directions
-Stand in Tadasana, bend your knees slightly, lift your left foot up. While balancing on your right foot, cross your left thigh over the right. Point your left toes toward the floor, press the foot back, and then hook the top of the foot behind the lower right calf. Balance on the right foot.
-Stretch your arms straight forward parallel to the floor, and spread your scapulas wide across the back of your torso. Cross the arms in front of your torso so that the right arm is above the left, then bend your elbows. Snug the right elbow into the crook of the left, and raise the forearms perpendicular to the floor. The backs of your hands should be facing each other.
-Press the right hand to the right and the left hand to the left, so that the palms are now facing each other. The thumb of the right hand should pass in front of the little finger of the left. Now press the palms together (as much as is possible for you), lift your elbows up, and stretch the fingers toward the ceiling.
-Stay for 15 to 30 seconds, then unwind the legs and arms and stand in Tadasana again. Repeat for the same length of time with the arms and legs reversed.
Benefits
-Strengthens and stretches the ankles and calves
-Stretches the thighs, hips, shoulders, and upper back
-Improves concentration
-Improves sense of balance
Virabhadrasana II ( Warrior II)
Warrior II
Directions
-Stand in Tadasana (Mountain Pose). With an exhalation, step or lightly jump your feet 3 1/2 to 4 feet apart. Raise your arms parallel to the floor and reach them actively out to the sides, shoulder blades wide, palms down.
-Turn your right foot slightly to the right and your left foot out to the left 90 degrees. Align the left heel with the right heel. Firm your thighs and turn your left thigh outward so that the center of the left knee cap is in line with the center of the left ankle.
-Exhale and bend your left knee over the left ankle, so that the shin is perpendicular to the floor. If possible, bring the left thigh parallel to the floor. Anchor this movement of the left knee by strengthening the right leg and pressing the outer right heel firmly to the floor.
-Stretch the arms away from the space between the shoulder blades, parallel to the floor. Don’t lean the torso over the left thigh: keep the sides of the torso equally long and the shoulders directly over the pelvis. Press the tailbone slightly toward the pubis. Turn the head to the left and look out over the fingers.
-Stay for 30 seconds to 1 minute. Inhale to come up. Reverse the feet and repeat for the same length of time to the left.
Benefits
-Strengthens and stretches the legs and ankles
-Stretches the groins, chest and lungs, shoulders
-Stimulates abdominal organs
-Increases stamina
-Relieves backaches, especially through second trimester of pregnancy
-Therapeutic for carpal tunnel syndrome, flat feet, infertility, osteoporosis, and sciatica
Utthita Parsvakonasana ( Extended Side Angle Variation)
Extended Side Angle Variation
Directions
-Stand in Tadasana. On an exhale, step or lightly jump your feet 3.5 to 4 feet apart. Raise your arms parallel to the floor and reach them actively out to the sides, shoulder blades wide, palms down. Turn your left foot in slightly to the right and your right foot out to the right 90 degrees. Align the right heel with the left heel. Flex your thighs and turn your right thigh outward, so that the center of the kneecap is in line with the center of the right ankle. Roll the left hip slightly forward, toward the right, but rotate your upper torso back to the left.
-Anchor the left (back) heel to the floor by lifting the inner left groin deep into the pelvis. Then exhale and bend your right knee over the right ankle, so that the shin is perpendicular to the floor. As you bend the knee aim the inner knee toward the little-toe side of the foot. If possible, bring the right thigh parallel to the floor.
-Firm your shoulder blades against the back ribs. Extend your left arm straight up toward the ceiling, then turn the left palm to face toward your head. With an inhale reach the arm over the back of your left ear, palm facing the floor. Stretch from your left heel through your left fingertips, lengthening the entire left side of your body. Turn your head to look at the left arm. Release your right shoulder away from the ear. Try to create as much length along the right side of your torso as you do along the left.
-As you continue to ground your left heel to the floor, exhale and lay the right side of your torso down onto (or bring it as close as possible to) the top of the right thigh. Press your right fingertips (or palm) on the floor just outside of your right foot, or you can rest your arm on your thigh. Actively push the right knee back against the inner arm; counter this by burrowing your tail bone into the back of your pelvis, toward the pubis. The inside of your right thigh should be parallel with the long edge of your sticky mat.
5. Stay for 30 seconds to 1 minute. Inhale to come up. Push both heels strongly into the floor and reach the left arm forcefully toward the ceiling to lighten the upward movement. Reverse the feet and repeat for the same length of time to the left. Then come up and return to Tadasana.
Benefits
-Strengthens and stretches the legs, knees, and ankles
-Stretches the groins, spine, waist, chest and lungs, and shoulders
-Stimulates abdominal organs
-Increases stamina
Plank Pose
Plank
Plank is an excellent pose for gaining strength and stability in your core and your shoulders. This will help you build the power for your pop-ups.
Directions
-Start on all fours, placing your hands directly under your shoulders. Gently spread your fingers apart, grounding all four corners of your palms. Tuck your toes under and lift up behind your knees to straighten your legs. You want your hips and shoulders at approximately the same height.
-Draw your abdominal wall up to support the entire length of your spine. Your tailbone lengthens in the direction of your heels as your pubic bone moves toward your navel and your navel extends toward your heart. Keep your neck long and breathe. Start with 30 seconds and build up to 90.
Benefits
-Strengthens the arms, wrists and spine
-Tones the abdomen
Uttana Shishosana (Heart Chakra Pose or Puppy Pose)
Heart Chakra Pose or Puppy Pose
Directions
Start on all fours and begin to walk your arms forward, lowering your chest and forehead toward the ground.
-Keep your hips right above your knees. If there is no pain in the shoulders, press into the palms, lift the forearms up off the ground and melt the back of the heart.
-Remain in the pose for 5 breaths.
Benefits
-Stretches the spine and shoulders
Bhujangasana (King Cobra Pose)
King Cobra
Directions
-Lie face down on the floor with your chin on the floor. Place your arms close to your body with your elbows bent and press your palms into the floor with your fingers pointing forward. Flatten your toes.
-Inhale, slide forward, raise your torso off the floor and arch your spine. Keep your hips on the floor and elbows straight with your shoulder relaxed. Keep your gaze at your eyebrow centre.
-Breathe normally while in the pose. Part the legs slightly. Inhale and walk the hands back to the hips while arching the spine.Then bend the knees and bring the feet up towards the head. Try to bring your toes to touch the back of your head. Breathe evenly.
Benefits
-Increases flexibility of the spine and cervical region.
-Rejuvenates spinal nerves and improves circulation in the back region.
-Stretches the thoracic region therefore increasing the lung capacity.
-Massages and tones the back muscles
-Massages the reproductive organs and digestive systems.
