Wake Your Body Up With These Yoga-Inspired Moves

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Before every surf contest or session, I make sure to warm up with these moves. Not only does this sequence wake my body up, it also allows me to surf at my full potential. I've really noticed a difference in my performance since I started warming up with these moves and am no longer slow on my first few waves.

The best part about these moves? Everyone can do them before a sport, to start their day or just because they want to! A beach isn't required, but it certainly doesn't hurt!


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Not only does this stretch out my quads, it also helps my find balance physically and mentally.

Come to stand on one leg and slowly lift the other foot up to your backside. Gently grab that foot with the same hand while reaching up with the opposite arm. Hold for 30 seconds and then switch sides.


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This move opens up my hips while warming up my legs.

Standing, lunge forward with your right leg and with arms outstretched, twist your upper body toward the right side. Hold for 30 seconds, then repeat on the other side.


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While standing, bring one leg up and out in front of you so it's almost parallel to the ground. Engage your planted leg and core, and focusing on balance, swing the lifted leg back and then forward. Continue this swinging motion until it feels natural, then switch sides.

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Squat jumps get my heart pumping and body fully warmed up!

Standing, lower down into a squat and then spring up, powerfully pushing through both feet. Try to keep the squat position even when you're in the air (knees close to chest). Land softly in a squat position. Repeat for 30 seconds.

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Laying flat on your back with arms out to a T, draw your knees into your chest. Then drop them both over to one side. Your knees should be bent at a 90-degree angle and your arms/shoulders should still be touching the ground. Switch sides. You can repeat as many times or hold for as long as you like.

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Standing with straight legs, interlace your hands in front of you and slowly raise them up and overhead. If you can, keep pulling them back so your hands pass your head and your core is stretched up. Hold for as long as you like.

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Standing with feet together, twist your upper body from side-to-side. You can use your arms to help the movement.


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