Yoga for Surfers

By: Georgie Wilczek   Website www.fusionyoga.com.au

Yoga for Surfers - Core Stability #1 (stretch)

Fusion Yoga & Pilates for surfers enables you to nurture and take control of your own body. You can build strength for paddling, increase your flexibility, boost your endurance and assist your balance, putting you tighter in the pocket, or deeper in a barrel next time your in the water.

Plank pose emulates the motion performed from lying on your board to popping up and standing on your board, and cat extension assists to promote balance and build a powerful core. By practicing these poses and movements on the ground, you will train and isolate the same muscles utilised when in the water. Building these muscles will increase your core stability, reactive impulse and coordination to perform well in the ocean. Core stability is also referred to as the thoracic girdle of strength which supports and stabilises the lower back and pelvis and also helps to reduce tension in the neck and shoulders.

Plank pose not only assists to strengthen core stability but it also is considered an arm balance pose which strengthens the arms, wrists, and spine while getting a full body challenge.

Cat extension improves balance, stamina, concentration and core stability. While paddling it is encouraged to be mindful to 2 ‘bandhas?(energy locks) used in yoga; Uddiyana Bandha (drawing the navel towards the spine) and Mula Bandha (activating and tensing the muscles that stop you from doing number ones!). Conscious activation and tightening of these 2 muscles, while continuing to breathe deep and wide into the lungs ensure a muscle called the transverse abdominus (TA) is engaged. When the TA is switched on it creates a corset for the spine, and allows the body to move from a stable core while protecting the back and decreasing chances of lower back strain.

PLANK POSE

• Starting in Cat Pose, straighten and extend both legs behind you and balance on your hands, toes and upper balls of your feet, so your arms are perpendicular to the floor, shoulder are directly over the wrists and your whole body is parallel to the ground.
• Feet should be hip width apart; activate your thigh muscles.
• Push through the heels of your feet to deepen the stretch.
• Straighten your arms.
• Don’t allow your shoulder blades to sink towards your spine.
• Create a straight line from your head to your heels.
• Draw your navel towards your spine and maintain length in your neck.
• Hold and breathe deeply into the depths of your lungs for up to a minute and release into Balasana (Child’s Pose).

Surfing & Physical Benefits

• Builds endurance and core stability.
• Strengthens and tones the whole body.
• Creates a feeling of being grounded with a centred mind.
• Promotes a sense of being able to support oneself.
• Increases body awareness.

CAT EXTENSION

• Come onto your hands and knees.
• Place your wrists and elbows in a direct line with your shoulders.
• Ensure that your hips are in line with your knees and that your feet are in line with your knees.
• Look down at the ground, keeping your neck parallel to the ground, and your shoulders down and relaxed.
• Inhale to prepare, exhale drawing your navel to your spine to activate your core. stability and lift your right arm straight out in front of your body and lift your left leg straight out behind you.
• Squeeze your buttocks for extra stability, maintaining an even hip height.
• Hold and balance for 5-10 breaths.
• Slowly release and repeat with the opposite limbs.

Surfing & Physical Benefits

• Strengthens core postural muscles.
• Develops balance and stamina.
• Stretches and lengthens the whole torso.
• Tones upper and lower extremities.
• Holding one’s own body weight promotes a sense of power and of self reliance.
• Increases concentration.
• Exercises the mind’s ability to focus.