Post Surf Yoga Flow
Surfing is the best feeling ever—but let us be real, it can leave your body feeling a little wrecked. Tight hips, stiff shoulders, sore lower back? Yep, we have all been there. This post-surf yoga flow is here to help you stretch it out, reset, and keep your body feeling loose and ready for more waves.
No fancy poses or intense effort—just feel-good movement, deep breaths, and a little love for the muscles that paddle, pop up, and hold you steady. Think of it as a sweet thank-you to your surf-stoked body.
When to do this flow:
Anytime your body feels tight or tired
After surfing
On a rest day
Mindful Breathing
Before you start, take a moment to get grounded. Close your eyes, slow your breath, and let your body settle. Inhale deeply through your nose, exhale through your mouth. A few steady deep-belly breaths can calm your nervous system and help you drop into the yoga practice.
How long to hold each pose:
Hold each posture for 5–10 deep breaths (roughly 30 seconds to 1 minute).
Let your breath guide the depth of each stretch—no forcing, just softening more with each breath.
1. Downward Dog
Opens up the shoulders, hamstrings, and calves while decompressing the spine. A great way to reset after paddling.
How to: Press into your hands and lift your hips to the sky. Bend your knees if your hamstrings are tight—this is about length, not perfection.
2. Upward Dog
Opens the chest and stretches the front of the body. It mirrors the paddling position more dramatically, but with intention and space.
How to: Lie flat, press into your palms, and lift your chest and thighs off the ground. Keep your shoulders soft and collarbones wide. Gaze forward or slightly up.
3. Low Lunge with Twist
Opens tight hip flexors and brings in some gentle spinal rotation.
How to: Step one foot forward into a lunge, then twist toward your front knee, reaching the opposite arm up. Gaze up or forward. Breathe into the stretch. Make sure to do both sides.
4. Warrior 1
Builds strength through the legs, opens the chest and hips, and helps with stability and balance.
How to: Step one foot forward and bend the front knee. Keep the back leg long with the heel grounded. Reach arms overhead and keep hips square to the front. Breathe into the stretch and feel your legs root down. Do the second side.
5. Pigeon Pose
One of the best hip openers of all time. Helps release built-up tension from your surf stance or long days of sitting.
How to: From all fours, bring one knee forward and slide the opposite leg back. Use a cushion under your hip if needed. Curl your back toes or keep your foot flat. Breathe and soften. Remember to do both sides.
6. Thread the Needle
Melts tension from the shoulders, upper back, and neck—especially helpful after paddling.
How to: On hands and knees, thread one arm under the other and rest your shoulder and head on the mat. Relax and let gravity do the work. Repeat on other side.
7. Broken Wing Pose (Prone Shoulder Stretch)
Releases deep tension in the front of the shoulders and chest—perfect after lots of paddling. Allows you to get deeper into the shoulders and chest than thread the needle.
How to: Lie on your belly and extend one arm out to the side at shoulder height, palm down. Gently roll onto that side, bending the opposite knee and placing the foot behind you for support. Let your head rest and breathe into the stretch. Switch sides.
8. Seated Forward Fold
Lengthens the hamstrings and soothes the nervous system.
How to: Sit tall with legs extended, then fold forward gently. Keep your spine long and let your breath guide you deeper. Relax your head towards your legs.
9. Seated One-Knee-Bent Side Stretch
A deep side-body opener that stretches the lats, ribs, hamstrings, and lower back—great for post-surf tightness.
How to: Sit with one leg extended and the other foot tucked in toward your thigh. Reach the same-side arm up and over toward the extended leg, keeping your chest gently open. Gaze up. Avoid collapsing forward. Switch sides.
10. Legs Up The Wall
A simple, restorative pose that helps with recovery. Soothes tired legs, lowers inflammation, and calms the mind.
How to: Lie on your back with your legs resting up the wall. Let your arms relax by your sides. Stay here for 5+ minutes if it feels good. Use a wall if you have access to one to make it less active, and more restorative.
Recovery is just as important as time in the water. This flow keeps your body open, strong, and surf-ready. Move through it at your own pace—no pressure, just steady breath and feel-good movement to help you bounce back and stay stoked for the next session.
New to surfing and want to build good habits from the start? Take a look at our beginner surf lessons, and warm up your technique with our beginner surf tutorials and practical equipment and wave-riding tips.