Surfing is our ultimate happy place. It connects our body and mind with our home planet — requiring strength, flexibility, balance, focus, and everything in between.
Our resident yogi and water woman Jaysea Devoe became the world’s youngest professionally certified yoga instructor at only 12 years old. She also glides on a log, has clocked miles and miles on a paddleboard, and loves spearfishing. How does she keep her mind and body happy on the mat and waves?
“Surfing, boating, fishing, and yoga really formed who I am today as well as impacted my life morals. They have kept me physically healthy and inspired me to stay in tune with my body and nature.”
We asked this multitalented ocean enthusiast to show us her favorite yoga poses for building surf flexibility, balance, and endurance.
What are the benefits of yoga for surfing?
JAYSEA DEVOE: Yoga and surfing are the perfect match. They complement each other in many ways that help keep my mind and body balanced. Practicing yoga has helped improve my surfing as it teaches me to find the balance between flexibility and strength. When I am long boarding, yoga gets me ready, so I remain in control while I am walking the board.
Yoga can be practiced before or after a session. Before getting in the water, yoga can be helpful to get the proper warm up your body needs. After a long session, yoga can target the muscles that become tense from surfing or paddling. This way you can feel fluid, yet strong when you’re up on a wave.
If you regularly surf but are new to yoga, I recommend slowly incorporating some poses into your routine. Yoga is accessible to everyone no matter the level. Don’t let yourself be intimidated and start with just a few poses. Your body and mind will feel a difference in the water.
With that, I put together a list of 10 yoga poses every surfer should know to get you started.
- Butterfly (Baddha Konasana)
As a surfer, it is important to have mobility in your hips. Butterfly pose (Baddha Konasana) is the perfect pose to increase flexibility throughout the hips to be able to feel fluid when on a wave. Start seated down on a mat, bring the soles of your feet together letting your knees fall toward the side. This is going to create a triangle shape. The closer you have your feet toward your hips, the more the stretch will work for your upper back. The further away your feet are from your hips, the more the stretch will open your lower back. Start with an inhale and a tall spine, then exhale and fold forward. Hold for 5-8 breaths.
2. Seated Forward Bend (Paschimottanasana)
The seated forward bend helps relax the body and it is perfect for the end of a pre-surf routine. Sit down and stretch your legs out in front of you, keeping your toes pointed up. If you feel tightness in the hamstring and can’t touch your toes yet, simply bend your knees. Sit up tall and fold forward grabbing your toes. On each inhale you want to lengthen your spine, and each exhale, sink deeper by slowly straightening your legs until you find your wall. Take 3-5 breaths before moving to the next pose.
3. Seated Twist (Marichyasana III)
The seated twist not only stretches the spine and shoulders, but it also stimulates the abdominal organs. Start with a seated forward bend pose, bend your right knee and place the foot just by the left knee. Take the right foot and cross it to the other side of the left knee. Inhale and lengthen the spine. As you exhale wrap the left arm around the right leg. Keep your gaze over your right shoulder. Take 3-5 breaths and then switch sides.
4. Childs Pose with a Side Stretch
Does your upper back ever feel tight from lots of paddling? Child’s pose is the perfect pose to relieve that tension and open up the shoulders and upper back. Start by sitting on your heels. Bring the big toes to touch and your knees out towards the side of your mat. Reach the arms out in front of you bringing your forehead down to the mat. Stay here for 3-4 breaths. Now for an optional side stretch, walk the hands to the right side of your mat, and push down through your left side hip. Take 3 breaths and then switch sides.
5. Downward Facing Dog (Adho Mukha Svanasana)
Downward facing down is one of the most beneficial poses that surfers can do before or after a session. It stretches the hamstrings, opens up the shoulders, and decompresses the back. Start by standing on all fours. Keep your knees directly below your hips and your hands just in front of your shoulders. While exhaling, lift your hips up while keeping your knees bent and your palms pressed into the ground. Over time use your breath to straighten your legs. Take five breaths here.
6. Plank Pose (Phalakasana)
The plank pose is simple. You can start from a prone position or move into it from a downward dog. Push yourself up, keeping your palms planted on the floor and your arms straight. Unlike the upward dog, you’ll be on your toes during a plank, much like a pushup. Hold this position for 60 seconds. This pose is great for your abdominal muscles and also helps builds stamina and stability.
7. Upward Facing Dog (Urdhva Mukha Svanasana)
The upward facing dog starts from a prone position, and the movement is similar to getting up on a surfboard. Stretch your legs all the way back, with the top of your feet on the floor. Then, use your hands to push yourself up, with only your hands and feet touching the floor. Hold that position for 10 seconds or so. Like the downward facing dog, this pose stretches your back.
8. Locust Pose (Salabhasana)
The locust is simple and it’s a perfect way to work on your paddling skills. While laying on your stomach, lift your head, torso and arms away from the floor, so you’re only resting on your stomach and pelvis. Keep your legs tight and your toes touching. Repeat the pose three times, holding it for 10 seconds each time you lift back up.
9. Warrior II Pose (Virabhadrasana II)
The Warrior II pose is fantastic for your balance and it stretches your hips, groin, legs and ankles. From a standing position, put one foot forward (pointing forward) and one behind (pointing sideways). Bend your front leg at the knee while keeping your back leg stretched. Be sure to lower your pelvis while holding the pose almost like you’re doing a lunge. Take 3-5 breaths then switch sides.
10. Pigeon Pose
After a long session do your hips ever feel locked up? Pigeon pose is targeted to open up your hips side by side. Start from a Downward Dog, bring your right knee towards your right wrist, and your right foot towards your left wrist. Lengthen through your spine and as you exhale and walk your hands down. Take 3-5 breaths here, then switch sides by using downward dog as a transition.
Go With The Flow: Yoga Sequence for Surfers
Now you have ten new yoga poses that you can do either before or after a fun long session in the water! These poses were designed to be done either individually or all together as a sequence. Starting with pose 1 all the way through pose 10, each pose was designed to flow into the next. Hopefully this will inspire you to get on the mat to make your mind and body happy when out on the water!