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Yoga for surfers: a 25-minute class for the upper back, the back of the shoulder, hips and the pop-up, with breathing on land and no breath holds

A 25-minute yoga class for after a surf or a flat day, once or twice a week beside our strength workout for surfers. It turns and opens the upper back, works the back of the shoulder and the shoulder blades, rehearses the pop-up and riding stance slowly, eases the hips and ends with a rest. Backbends stay short, because paddling already holds your back arched, and the breathing is slow, on land, with no holds. It doesn't replace the surf warm-up before a session or the strength work that improves paddling and pop-ups. No trial has tested yoga in surfers, so the structure is our editorial choice, built from our yoga for swimmers class and a review of the surfer's shoulder.

25 minBeginner18 movesA wallBack · Abs · Shoulders · Glutes · Hip flexors · Quads
Follow along: a timer, a cue and the next move, one step at a time.

Settle (about 2 minutes)

  1. Slow breathing (6 breaths a minute)2 min
    Beginner · 3D demoNo holds: breathing practice belongs on land, never held in the waterEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)

Upper back (about 6 minutes)

  1. Cat-cow8 waves, slower than feels natural
    Beginner · Back, Abs · 3D demoMove your whole spine with your breathHarder: Half lord of the fishes (Ardha Matsyendrasana)
  2. Thoracic rotation6 rotations per side, moving with the breath
    Beginner · 3D demoTurn from the ribs, hips stillEasier: Side-lying open bookHarder: World's greatest stretch
  3. Side-lying open book8 to 10 slow openings each side, pausing 2 seconds at the end
    Beginner · Back, Chest, Shoulders · 3D demoKeep the top arm low if the shoulder feels looseHarder: Thoracic rotation
  4. Sphinx pose (Salamba Bhujangasana)2 holds of 20 to 30 seconds
    Beginner · Back, Abs, Chest · 3D demoShort holds; skip it if arching hurts your back, and on a first lesson dayHarder: Cobra pose (Bhujangasana)

The back of the shoulder (about 5 minutes)

  1. Prone Y-T-W raises1 round of 8 of each letter
    Beginner · Back, Shoulders, Neck · 3D demoDraw your shoulder blades down and together before the arms liftEasier: Wall angelHarder: Bent-over reverse fly
  2. Locust pose (Salabhasana)2 holds of 5 breaths
    Beginner · Back, Glutes, Hamstrings · 3D demoArms reaching forward, a little off the floorEasier: Seated upper-back lift (sit tall, shoulders back)Harder: One-legged bow (half locust)
  3. Wall angel8 slow slides
    Beginner · Back, Shoulders · 3D demoA small range is fineEasier: Table slide (seated forward reach)Harder: Prone Y-T-W raises

Pop-up shapes and the stance (about 6 minutes)

  1. Low cobra (Bhujangasana)5 lifts, held 3 seconds
    Beginner · Back, Chest, Shoulders · 3D demoHands under your shoulders, as before a pop-up; lift with your back, hands barely pressingEasier: Sphinx pose (Salamba Bhujangasana)Harder: Cobra pose (Bhujangasana)
  2. Low lunge (Anjaneyasana)45 seconds each side
    Beginner · Hip flexors, Quads, Glutes · 3D demoThe front-foot step-through; back knee paddedEasier: Half-kneeling hip flexor stretchHarder: High lunge (crescent lunge, Ashta Chandrasana)
  3. Warrior II (Virabhadrasana II)5 breaths each side
    Intermediate · Quads, Glutes, Adductors · 3D demoYour riding stance: soft knees, eyes over the front handEasier: Chair pose (Utkatasana)Harder: Extended side angle (Utthita Parsvakonasana)
  4. Chair pose (Utkatasana)2 holds of 5 breaths
    Beginner · Quads, Glutes, Shoulders · 3D demoLow and steady, weight through the whole footHarder: Revolved chair pose (Parivrtta Utkatasana)
  5. Knee-to-wall ankle rock10 slow rocks per side
    Beginner · 3D demoHeel down, knee over your middle toes
  6. Tree pose (Vrksasana)3 to 5 breaths each side
    Beginner · Glutes, Hip abductors, Calves · 3D demoFoot on your calf or thigh, never pressed into the side of your kneeEasier: Mountain pose (Tadasana)Harder: Standing hand-to-big-toe pose (Utthita Hasta Padangusthasana)

Hips (about 4 minutes)

  1. 90/90 switch10 slow switches, pause at the ends
    Intermediate · 3D demoSkip it if it presses on a sore inner kneeEasier: Reclined figure four (eye of the needle, Sucirandhrasana)Harder: 90/90 hip lift-off
  2. Reclined figure four (eye of the needle, Sucirandhrasana)45 seconds each side
    Beginner · Glutes · 3D demoNever press on the crossed kneeHarder: Pigeon preparation (Eka Pada Rajakapotasana prep)

Rest (about 3 minutes)

  1. Child's Pose (Balasana)1 min
    Beginner · Back, Shoulders, Glutes · 3D demoKnees wide; arms by your sides if your shoulders are soreHarder: Extended puppy pose (Uttana Shishosana)
  2. Corpse pose (Savasana)2 min
    Beginner · 3D demoLet your breathing slow

Tips

  • Before a surf, use the active surf warm-up, and save this class for after the session or a flat day.
  • Swim England says "Do not practise prolonged breath-holding" and "Never hyperventilate": over-breathing lowers carbon dioxide, so the urge to breathe comes late and a swimmer can lose consciousness underwater. The Royal Life Saving Society UK says shallow water blackout can happen at any depth and "the swimmer may experience no warning symptoms prior to the blackout"; breathe normally before going under, don't resist the urge to breathe, and never swim alone.
  • On a day you've spent learning to surf, leave out sphinx and deep backbends (our suggestion): paddling has already held your back arched.
  • After a shoulder dislocation, or with a loose shoulder, keep the shoulder moves small. Stop an exercise, or shrink its range, if you get the feeling the shoulder is about to slip out (editorial).
  • Sudden low back pain while surfing, followed by numbness, tingling or weakness in both legs or trouble peeing, can be surfer's myelopathy. The NHS lists back pain with symptoms in both legs, or changes in your bladder or bowels, as a 999 call.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the yoga for surfers: a 25-minute class for the upper back, the back of the shoulder, hips and the pop-up, with breathing on land and no breath holds take?

About 25 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 10 of its 18 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.