All the yoga positions to improve your surfing performance

Benefits of this position and muscles involved : This posture intensely works your core and abdominals, a strong core being essential for stability when surfing.

How to make this position: Sitting with legs stretched out in front of you, hands behind hips, raise the top of the sternum and tilt back slightly, back straight. Balance your legs on the seat bones, arms stretched out in front.

Listen to your body and adjust your posture accordingly. Repeat 2 or 3 times, holding for 10 to 15 seconds each time, breathing lightly.

Benefits of this position and muscles involved : Strengthen your back, arms and legs, for a pop-up as agile as a cricket.

How to make this position: Lying on your stomach, stretch your arms backwards and lift your head, chest and legs off the floor.

As you exhale, lift your head, upper torso, arms and legs off the ground, resting only on your belly, lower ribs and front pelvis.

Keep your toes touching and don't let your legs spread. Repeat this posture 3 times, holding for about 5 to 10 seconds, breathing in and out slightly.

Benefits of this position and muscles involved : Improve your balance and focus, while strengthening your legs and abdominals.

How to make this position: Standing, place the foot of one leg on the thigh of the other and join your palms in front of your chest.

If the foot cannot reach the groin area, place it a little lower. Hold this pose for approximately 10 to 15 seconds, breathing in and out slightly. Repeat and reverse the position, changing feet.

Benefits of this position and muscles involved : Develop the flexibility of your hips, useful when manoeuvring on the wave.

How to make this position: Crouch down with your feet flat and join your hands in prayer before your heart. Spread your feet wide enough to be comfortable, with your heels on the ground.

If necessary, use a mat or rolled towel for support under the heels. Press your elbows against the inside of your knees to open your hips.

This posture also strengthens the muscles of the lower back and is ideal for preventing cramps when sitting on a board for long periods.

Benefits of this position and muscles involved : Target your thighs and build stamina for longer surf sessions.

How to make this position: Stand up straight, inhale by raising your arms to the sky, then exhale by bending your knees until your thighs are parallel to the ground.

Lift your toes slightly while carrying your body weight on your heels.

Keep your arms raised and in line with your ears. Lower the coccyx to the floor and lengthen the lower back.

Hold this posture for 10 to 15 seconds, breathing gently. The posture prepares the legs, making it easier to take off and hold on to long waves.

Benefits of this position and muscles involved :

strengthens the legs, improving the stability needed for surfing. It opens up the hips and shoulders, optimizing movement on the board and while rowing. It also develops lateral balance and strengthens the abdominal muscles, crucial for surfing posture.

How to make this position: Start from a warrior's position, with your legs equally spaced. Your front knee is bent at 90 degrees, your back leg straight.

Stretch out, forming a line from your back foot to your hand above your head. Loss of balance? Don't panic, touch the ground with your other hand. Breathe regularly, hold the pose for five breaths and switch sides.

Benefits of this position and muscles involved : stretches the hips, essential for adjusting to the board. It relaxes the back and legs, promoting post-surf recovery. The posture reduces the risk of injury and improves flexibility, preventing the muscular strains common to surfers.

How to make this position: From all fours, bring one knee toward the opposite wrist, the other leg extended. Lower foot firmly planted, hip anchored, you're at the center of your floating universe. Hands not touching? No problem, just keep your fingers on the ground. Clearly not the easiest of the list, so take your time.

Benefits of this position and muscles involved : It increases flexibility in the hamstrings and lower back, reducing the risk of injury. This posture promotes concentration and calms the mind, key elements for optimal performance!

How to make this position: Sitting with legs stretched out in front of you, breathe, stretch out towards the horizon - or your toes.

A belt or towel can help pull your toes towards you. A little tense? Bend your knees slightly. Keep your back straight.

Benefits of this position and muscles involved : A classic position for any self-respecting surfer. It's an ideal position for arms and shoulders. It's a perfect stretch for the back of the legs and the whole body.

How to make this position:

Start on all fours, lifting the hips as you exhale. This is a very good position to start the sequence with Phalakasana, then to finish with Urdhva Mukha Svanasana(like a duck surfing after all).

Positions are listed in sequence to simplify understanding ;).

Benefits of this position and muscles involved : Strengthen your core and arms, and paddle with renewed vigour.

How to make this position: Like a pump, body aligned from head to toe. Beginners, your knees can help. The key? A stretched spine, a far-away gaze, a centered navel. Hold, breathe, stabilize.

Benefits of this position and muscles involved : Tone up your arms and open up your chest, for better breathing capacity.

How to make this position: Start lying on your stomach on a mat or sand, legs straight, feet flat. Place your hands close to your ribs, fingers spread to distribute the weight evenly.

Then, as you inhale, push down on your hands to straighten your arms, lifting your torso off the ground. The key here is to keep your shoulders away from your ears to avoid creating tension.

Benefits of this position and muscles involved : Strengthens arms and wrists, essential for mastering complex maneuvers.

How to make this position: Gliding from the head-up dog stance, make a smooth transition to the four-legged plank stance.

Keep your hands flat, and on the exhale, bend your elbows to 90 degrees while keeping your body in a straight line, like an arrow ready to split the waves. The engagement of the triceps and shoulders is intense, preparing the muscles for dynamic maneuvers on the board.

Benefits of this position and muscles involved : It increases stability and leg strength, consolidating the foundation for a solid, dynamic presence on the board. In addition to improving balance, it helps open the chest and activates the hip and groin muscles.

How to make this position: Stand with your legs open in a set alignment, front foot pointing out in front of you, the other pivoted at 90 degrees. The recommended spacing is about 1.5 metres, solidifying your base. Bend your front knee until it's in line with your big toe, keeping your thighs as parallel as possible to the ground, evoking the strength and endurance needed to tame the waves. Stretch your arms out at shoulder height, palms facing down, and gaze beyond your front hand, projecting your concentration into the future.

Benefits of this position and muscles involved : The Child's Pose is an invitation to relax your back and give your mind a well-deserved rest after the intensity of your rowing.

It's really essential for gently stretching back muscles, shoulders and arms, allowing accumulated tension to be released.

How to make this position: Start on your knees, sitting back on your heels. Bend your torso forward, stretch your arms out in front of you and gently rest your forehead on the floor. This action is not just a gesture of rest, but a practice of stillness and patience, reminding us that inaction is as vital as action.

By stretching the arms, you engage and stretch the back while embracing gravity and the state of non-action, as advised by Peter Sterios, eminent yoga teacher.