The Best Yoga Poses for Surfers
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Surfing and yoga have always been natural partners. Both demand balance, core strength, flexibility, and a calm, focused mind. Whether you're a seasoned ripper or just starting out, adding yoga to your training routine can dramatically improve your performance in the water — and help you recover faster after long sessions.
Here are the best yoga poses for surfers, why they work, and how to make them part of your daily routine.
1. Downward Dog (Adho Mukha Svanasana)
A staple of any yoga practice, Downward Dog stretches the hamstrings, calves, and shoulders — all areas that take a beating during a surf session. It also builds upper body strength essential for paddling.
How to do it: Start on all fours, tuck your toes, and lift your hips toward the ceiling. Press your heels toward the floor and hold for 5–10 breaths.
Surfer benefit: Improves paddle power and relieves lower back tension after wipeouts.
2. Warrior II (Virabhadrasana II)
Warrior II builds leg strength and hip stability — critical for holding your stance on the board when the wave gets steep. It also opens the hips and chest, improving your pop-up mechanics.
How to do it: Step your feet wide apart, turn your front foot out 90°, bend your front knee over your ankle, and extend your arms parallel to the floor. Hold for 5 breaths each side.
Surfer benefit: Strengthens the quads and glutes needed for powerful bottom turns.
3. Cobra Pose (Bhujangasana)
Cobra mimics the upper body movement of the pop-up — the single most important motion in surfing. Regular practice builds spinal flexibility and strengthens the lower back.
How to do it: Lie face down, place your hands under your shoulders, and gently press your chest up while keeping your hips on the floor. Hold for 5 breaths.
Surfer benefit: Directly trains the pop-up movement pattern and opens the chest for better breathing in the lineup.
4. Pigeon Pose (Eka Pada Rajakapotasana)
Tight hips are a surfer's enemy. Pigeon Pose is one of the deepest hip openers in yoga and targets the piriformis and glutes — muscles that are constantly engaged when riding waves.
How to do it: From Downward Dog, bring one knee forward toward your wrist and extend the opposite leg behind you. Lower your hips toward the floor and hold for 10 breaths each side.
Surfer benefit: Unlocks hip rotation for more fluid, powerful turns.
5. Tree Pose (Vrksasana)
Balance is everything in surfing. Tree Pose trains single-leg stability and proprioception — your body's ability to sense its position in space — which translates directly to staying on your board.
How to do it: Stand on one foot, place the sole of the other foot on your inner thigh or calf (never the knee), and bring your hands to prayer position. Hold for 10 breaths each side.
Surfer benefit: Improves balance and ankle stability for unpredictable wave conditions.
Want to take your balance training further? Check out our guide: Balance Training Drills for Better Surfing.
6. Boat Pose (Navasana)
Core strength is the foundation of every surf manoeuvre. Boat Pose targets the deep abdominal muscles and hip flexors, building the stability you need to control your board through critical sections.
How to do it: Sit on the floor, lean back slightly, and lift your legs to a 45° angle. Extend your arms forward and hold for 5–10 breaths.
Surfer benefit: Builds the core endurance needed for long sessions and powerful turns.
7. Seated Forward Fold (Paschimottanasana)
Hours of paddling tighten the hamstrings and lower back. The Seated Forward Fold is a simple but deeply effective stretch to counteract this and speed up recovery.
How to do it: Sit with legs extended, inhale to lengthen your spine, then exhale and fold forward over your legs. Hold for 10 breaths.
Surfer benefit: Essential post-surf recovery stretch — do this one on the beach after every session.
Building It Into Your Routine
You don't need to commit to a full hour of yoga every day to see results. Even 15–20 minutes of focused practice before or after surfing can make a significant difference. Try pairing these poses with our 30-Day Surf Fitness Challenge for a structured programme that builds strength, flexibility, and endurance together.
If you're working on your paddle strength alongside your flexibility, our guide on Surf-Specific Exercises to Improve Your Paddle Strength is the perfect companion read.
And if you can't get to the ocean regularly, don't worry — yoga is one of the best ways to stay surf-fit on dry land. See our full guide: How to Build Surf Endurance When You Can't Get to the Ocean.
Gear Up for Your Practice
Comfort matters whether you're on the mat or in the water. Layer up after your session with our Crush Surfboards Hoodie — perfect for keeping warm between sets or post-yoga cool-downs on the beach. Heading out for a surf straight after? Make sure you're protected with gear from our Rash Vests collection or suit up with something from our Men's Wetsuits + Accessories or Women's Wetsuits + Accessories range.
For the little ones getting into surf yoga too, check out our Kid's Wetsuits + Accessories.
Final Thoughts
The best surfers in the world treat yoga as a non-negotiable part of their training. It's not just about flexibility — it's about building the body awareness, breath control, and mental focus that separates good surfers from great ones. Roll out your mat, breathe deep, and get ready to surf better than ever.
Ride well. Live well. Hairy Coconuts.