Use yoga to keep surf muscles in shape
Injured ? Waiting for your next Surf trip ? Unforseen reasons ?
Many motives can keep your far from the water and make you loose your Surf muscles memory.
Here some tips how to keep those muscle in shape when you can’t be in the water.
But first let me remind you something : Just do your best. It is easy to be hard on ourself while skiping gym and weight lifting.
Be kind to yourself and choose a physicial activity that you can use a routine. Have fun doing it and you will keep your Muscles memory in shape without nothing it.
Of course we advice you to go at least one time per week to the gym to burn calories and “stay fit”.
Nervetheless, we want to point out the fact that it is not always about fitness.
Indeed, keeping your arm muscles to Paddle and Pop-Up is important.. but keeping your balances skills, your breathing control and mobility is more importantly.
That’s where the Yoga comes in. While out of the water, you need to focus on two things : your cardio- training and to keep stretching.
1) To keep your cardio at it’s best we advise you to practice :
The Sun Saluation A & B
Minimum 2 of each, the best is to make 5 of them maybe every 2 days or everyday.
You can start by doing it slowly then slowly start to be more active and connected to your breath.
At each Downward Facing Dog do 5 deep and smooth breathing through your nose.
You will notice the acceleration of your heart and the energy flowing in all the parts of your body.
High Lunge variations
From High Lunge, bring your arms up / open them on the side / in cactus
Then you can bring the Knee Up and Down
All Kind of Plank Position
The list is large. You can do a Forarm Plank / Side Plank
2) To keep your muscles flexible
Reclining hand to big toe
Lie on your back, both legs extended. Grab your big toe with your peace finger and slowly start to try to extend your knee. At the same time press the other thigh down with your hand.
Hold for 10 breaths.
Then Bring your knees 90 degrees and let the knees fall on the right then on the left.
Supine Pigeon
Lie on your back . Bend the knees and cross one ankle over the opposite knee. Bring your arm through the space between your thighs and clasp your hands below your knee. Flex your left foot.
Hold for 10 breaths.
Standing Foward Fold
Stand with your feet hip width apart and knees slightly bent - Don't lock your knees ! - Bend forward.
To go deeper, inhale lenghten your spine and bend forward deeper. Go on your fingers.
You can also grab your elbows with opposite hand and make some little bounces. Allow the head to be heavy.
Cat / Cow Position
From Table top position : Kneel on the floor - Hands shoulder-width apart and your knees below your hips - Inhale deeply while curving your lower back and bringing your head up.
Exhale deeply and bring your abdomen in, arching your spine and bringing your head and pelvis down like a "cat."
Repeat several times.
Back in TableTop Position - challenge yourself and lift one leg and do some circles with it. Engage abs and glutes !
3) To keep your balance skills
The ability to adjust and control body movement on your board is very important.
Tree Pose
Stand with your feet hip-width, transfer your weight onto one foot and lift your heel off the ground – establish your balance.
Then bring the sole of the foot on your inner calf.
To challenge yourself - lift your arms above your head.
Or bring your anckle on your thigh and try to sit without losing your balance (Figure 4)
Hold for 5 breaths.
High Lunge with a Twist
From High Lunge. Lift your arms up above your head and join your palms together.
On the exhalation twist your torso and hook your elbow on your knee. Keep looking up and use the knee as a lever to twist.
Hold for 5 breaths.
The simple Tadasana (Moutain Pose)
Feet together. Lift and spread your toes to activate the muscles. Create a slight bend in your knees and engage your thighs. Contract your abdominal muscle, pull the ribs in and up. Lengthen your spine and bring your shoulder blades together.
Keep the pose as long as you can.
Warrior III
Start in Mountain Pose, shift weight into one leg and float the leg back. Your upper body and extended right leg are parallel to the floor. Think about your arms reaching toward the front and your foot toward the back.
Hold 5 breaths.
4) Keep controle on your breath
When you will be back to the water, you will probably be quickly breathless.
To avoid it.
Practice Ujjayi breath while practicing yoga. The breath flows in and out through the nostrils, with the lips remaining gently closed. The breath should be both long and smooth, allowing the air to reach all the cells in your lungs. As you inhale, your lungs will expand to the side of your waist, to your back, and all the way to your collar bone.
Maybe you understood it. Rather it is through strength, flexibility, or simply just breathing better yoga will help you to keep a strong body and mind for your next surfing session.
Deep dive in the scientific aspect and have a look to these articles :
The Role of Yoga in Maintaining Muscle Memory - Discusses how yoga practices help maintain and improve muscle memory.
Yoga for Athletes: Benefits Beyond Flexibility - Explores the broader benefits of yoga for athletes, including muscle memory.
Yoga and Muscle Activation: A Study - Examines the effects of yoga on muscle activation and memory.
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