Best 5 yoga for surfers: As you, all know there are many sports in the world and you have to be healthy to play them all.
There are some sports for which you have to work hard and keep your body flexible.
Today we are going to talk about one of those sports which is surfing. Today we will tell which yoga exercises will make your body flexible and strong.
List yoga poses for surfers
TOC of Yoga Poses
- Warior 2 (Virabhadrasana II)
- Utthita Parsvakonasana (Extended Side Angle Pose)
- Parivrtta Utkatasana (Revolved Chair Pose)
- Adho Mukha Svanasana (Downward-Facing Dog Pose)
- Uttana Shishosana (Extended Puppy Pose)
Best 5 yoga for surfers
Let’s Start
Virbhadrasana II (Warrior II Pose)
Best 5 yoga for surfers: Warrior pose ii is a standing asana in modern yoga as exercise. This is a part of the sequence of virabhadrasana which also includes Virabhadrasana I and Virabhadrasana iii.
The origin of the name of this pose is from the Sanskrit word, the asana of the mythical warrior Virabhadra. The word meaning of Vir Bhadra is “Vira” which means “hero”, “Bhadra” which means “Hero”, and “Asana” which means “Pose”
How to do Warrior ii pose?
- Stand in tadasana(mountain pose). Take a breath in and open the legs from 3.5 to 4 feet.
- Fold your left foot in 45 to 40 degrees inward and right foot in 90 degrees outward, aligning your right heel with the left heel.
- Slowly raise your hands until the hands are straight in the direction of your shoulders.
- Keep in mind that if your back is straight if your back is not straight or a little bend then you may have pain in the lower back over time.
- Hold your left heel firmly on the ground and bend the right knee until the knee is over the straight.
- If you have so much flexibility, then parallel your thigh from the ground.
- Turning the head 90 degrees to the right so that you can keep the sight on the fingers of the right hand, take a few breaths in and out 5 times so that you can stay in the posture for 30 to 60 seconds.
- slowly as your body starts increasing strength and flexibility.
- You can increase the time by more than 60 seconds but less than 90 seconds.
- Now repeat this pose from the opposite leg.
Benefits of Warrior ii Pose
- This yoga pose helps to stretch and strengthens the ankles and legs.
- This posture stretches the groins, chest, lungs, and shoulders.
- It helps to stimulate abdominal organs.
- It relieves stress, backaches, especially beneficial for women in the second trimester of pregnancy.
- Medicinal for osteoporosis, sciatica, infertility, carpal tunnel syndrome, and flat feet.
Utthita Parsvakonasana (Extended Side Angle Pose)
Best 5 yoga for surfers: Utthita Parsvakonasana (Extended Side Angle Pose) is an asana in modern yoga as exercise.
The name of this yoga comes from the Sanskrit word:
- Uttitha which means Extended,
- Parsva which means Side or Flank,
- Kona which means Angle, and
- Asana which means Pose
The yoga posture is not mentioned in medieval hatha yoga texts. It was developed in the 20th century in the yoga school of Krishnamacharya in Mysore and by his disciples Pattabhi Jois and B.K.S. Iyengar’s teaching, along with other asanas with names describing the position of the body and its organs.
How to do Utthita Parsvakonasana?
- Stand straight on the yoga mat keeping your feet about one and a half meters apart.
- Inhale and slowly spread the hands on both sides
- Now exhale and bend your right leg to the right.
- Bend your right leg at the knee joint and move to the side until the right hand touches the ground on the outside of the right leg
- Now extend the left arm straight making a right angle
- Now look at the elbow
- Stay in the position for 30 to 45 seconds then relax.
- Repeat this posture on the other side.
- Repeat this yoga 2 to 3 times.
Benefits of Utthita Parsvakonasana?
- It tones abdominal muscle
- It is beneficial for back pain
- It is effective in controlling constipation
- It stretches the hamstrings
- It helps in strengthens the legs, knees, and ankles
Parivrtta Utkatasana (The Revolved Chair Pose)
Best 5 yoga for surfers: The Chair Pose or Utkatasana. The name comes from (Sanskrit word) Utkat which means Intense, Powerful, and Asana which means Pose; it is pronounced as u-t-kat-asana.
Parivrtta Utkatasana is the variation of chair pose. Here the word Parivrtta means Twisted or Revolved.
How to do Parivrtta Utkatasana?
- Start in the Chair Pose with your knees together and weight mostly on your heels
- Bring your hands together near the center of your chest in the prayer position.
- Now Inhale and lengthen your spine
- Exhale while leaning forward
- Then twist to your right, tucking your left elbow on the outside of your right thigh
- Now press your palms together to create more space between your collarbones.
- Keep your knees together. lower your hips an extra inch.
- Now try to maintain this pose for at least 30 – 45 seconds. Then relax
- Repeat this pose 2 to 3 times.
Benefits of Parivrtta Utkatasana
- It improves digestion and increases metabolism
- It helps in relieving stiffness in the shoulders, neck, and spine
- It opens your shoulders, chest, and upper back
- It improves motion in your ankles
- It strengthens and stretches calf muscle
- It stimulates your abdominal organ and your heart
Adho Mukha Svanasana (Downward-facing Dog Pose)
Best 5 yoga for surfers: Downward facing dog pose is an asana in modern yoga as exercise, which is one of the parts of Suryanamaskar(Salute to the Sun).
This yoga pose is similar to the standing straddle pose but not the same. This yoga pose is a little easier than it.
The downward-facing dog pose is beneficial for pregnant ladies. Downward Dog has been called “deservedly one of yoga’s most widely recognized yoga poses” and the “quintessential yoga pose”
The origin of the name of this pose is from the Sanskrit word “Adho” which means “Down“, “Mukh” which means “face“, “Svana” which means “Dog“, and “Asana” which means “Pose“.
This posture has the head down, eventually touching the floor, with bodyweight on the palms and feet. The arms are straight forward, shoulder-width apart; The legs are one leg apart, the legs are straight, and the hips are raised as high as possible.
How to do a Downward facing dog pose?
- Sit in cow and cat starting pose.
- In this posture, you have to be on your knees, both hands will stand on the ground and the back will straight.
- Now with emphasis on the hands, first move the right leg and then the left leg back.
- Raise the hips towards the sky and if possible, take the heels down to the ground.
- In this posture, you will feel the stretch on the back of your leg.
- Keep the arm straight and keep the chest straight, move the chest toward the ground as much as you can.
- Now, you will feel the tension on your chest and arms too.
- Try to be in this pose for 30 to 40 seconds then release.
Benefits of Downward facing dog pose
- It helps in relieving stress, headache, insomnia, back pain, fatigue, and mild depression.
- It helps in calming the mind.
- Stretches the shoulders, hamstrings, arches, calves, and hands.
- It improves digestion.
- Medicinal for high blood pressure, asthma, flat feet, sciatic, and sinusitis.
- This yoga pose helps in warming up the ankles and the toes.
Uttana Shishosana (Extended Puppy Pose)
Best 5 yoga for surfers: Uttana Shishosana or Extended Puppy Pose is a strengthener posture that is a combination of two yoga poses:
- Adho Mukha Svanasana (Downward Facing Dog Pose)
- Balasana (Child Pose)
The name of this pose comes from the Sanskrit word that is:
- Uttana which means Intense or Extended
- Shisho which means Puppy
- Asana which means Pose or Posture
How to do Uttana Shishosana?
- Start in a table-top position
- Align your wrist under shoulders and knees under hips
- While inhaling spread your elbow and move your palm forward
- Now, push your buttock back to stretch the lower back
- Bring your forehead to the floor, stretching the upper back while exhaling
- Now, open your chest by pulling the shoulder out and raising the elbows and armpits
- Try to maintain the position for 30- 45 seconds then relax
- Repeat the posture 2 -3 times.
Benefits of Uttana Shishosana
- It helps in enhancing the flexibility of the spine, shoulders, hips, and hamstrings
- It massages the abdominal muscle leading to their activation
- It helps in improving blood circulation
- It helps in expanding lung capacity
- It helps in relieving stress
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Source:- Internet Verified by:- Yoga teacher Hemvanta Jijabai |
