Yoga for surfers

Peggy Hall's recommended positions:

Hold poses for 3-5 breaths; modify as necessary to avoid force or strain.

Balancing down dog - stretches the shoulders, back and legs; strengthens the upper body; improves balance and mental focus.

Start on hands and knees with hands shoulder-width apart; fingers spread wide.

Curl toes under, lift hips; press shoulders away from hands and reach heels toward the floor; firm your thighs and keep your back straight.

Lift right leg as high as possible; keep it lifted and reach left arm behind you, resting back of hand on low back.

Breathe, relax, focus and enjoy.

Repeat on other side.

Forearm plank pose - strengthens core muscles of the abdomen and back for more endurance; faster pop-ups on the board.

From a kneeling position, place forearms on the ground with elbows lining up under shoulders; interlace fingers.

Curl toes under and lift knees, bringing body into one straight line.

Engage abs, breathe and focus for one minute.

For more yoga poses for surfers, visit For more information on Hall: