The Best Yoga Poses for Surfers

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Surfing is such a fun and exciting sport but many don’t realize the physical toll it can take on the human body. Truthfully, surfing can be strenuous on all parts of our body, even for the most experienced surfers. That’s why many like to keep up with a regular exercise regiment. Spending time working on cardio and strength training can go a long way in building muscle and endurance.

One popular way to do this is through yoga. A lot of people think that yoga is too slow and relaxed to offer real benefits but that’s not the case. Yoga is a great way to build muscle tone and definition as well as flexibility and breath control which is key for surfing. For more information on the best yoga poses for surfers, keep reading below. 

Yoga poses

Investing time and energy in yoga can do wonders for muscle strength and flexibility. Below are our top 4 yoga poses every surfer should know:

Downward-facing dog

This one is a classic and it’s very easy to see why. This pose will lengthen your spine and stretch vital muscles like your hamstrings, calves, and shoulders. It will also strengthen the arms, legs, and upper body, which will help when working on proper surfing form.

Upward-facing dog

The invert of downward facing dog, this yoga pose is great for surfers because it mimics the motion a surfer makes as they stand up on a board. Practicing this pose often will help with pop-ups and will also help you avoid back issues associated with surfing. Additionally, it lengthens the spine and increases flexibility while opening the chest and shoulders. 


The plank yoga pose is great for working on your core muscles, arms, and back. It can also help you with stability and posture, both incredibly important while surfing. To get optimal results, make sure to maintain the pose for at least 60 seconds. If you’d like something a little more challenging, you can also try a side plank. This pose will help with balance. 


Looking for a full body stretch for your surfing exercise routine? Check out the warrior pose. This pose is great for surfers and it’s easy to see why – it is very similar to a surfer’s stance once standing on the board. This is a full-body stretch that benefits all of your muscles, helping to improve balance and focus.

Surfing Lessons

Are you hoping to improve on some of your surfing skills in addition to working on your yoga poses? You should consider investing in surfing lessons at SurfNSea. We offer surfing lessons of all levels as well as surfing rentals for gear. Whatever you need, we have it all. 

Don’t wait around all day! Give us a call today to schedule your personal surfing lessons.