Timeless Yoga Advice for Beginner Surfers From Our Movement Guru, Cici
Peanut butter and jelly. Gerry Lopez and Pipeline. Surfing and yoga.
The world is full of perfect matches that seem like their pairing was a foretold destiny.
In our opinion, surf and yoga retreats are one of the best combos out there. You can of course have one without the other, but there’s no denying that surfing can positively influence your yoga practice and vice versa.
We caught up with Rise Up’s resident movement guru and good vibes ambassador Cici to discuss her top yoga tips for surfers.
Guys, this article is must-read if you’re considering booking a surf retreat trip in Costa Rica, Nicaragua or wherever, but aren’t sure whether to combine it with yoga.
Check it out and discover the benefits of incorporating yoga into your surf or morning routine.
What is surf yoga?
Surf yoga is a type of yoga specifically designed for surfers.
It aims to improve surf performance by strengthening the muscles used in surfing, increasing flexibility and balance while promoting mental focus and relaxation.
Surf yoga typically combines traditional yoga poses with strength and conditioning movements that mimic surfing.
As such, surf yoga sessions are often offered at a surf retreat.
Do I need any equipment to practice yoga during surf trips?
The only necessary equipment is a mat. Perhaps a block or band will help too.
If you’re bringing your own, look for one designed for travel. They’re light, durable and perfect for keeping a yoga routine when you’re bouncing from country to country.
For those attending a Rise Up surf and yoga retreat, mats are provided so you don’t have to worry about bringing one with you.
Why is yoga the perfect compliment to surfing?
A surf coaching program combined with either daily yoga classes or a once a week yoga class can take your surf lessons to the next level.
More fluid pop ups. Better on-board balance. The ability to surf more than once per day.
Professional surfers have long since learned that, to keep your mind and body in harmony, yoga is a crucial piece of the puzzle. Beyond being a transformative experience when done right, yoga also aids against injuries.
It goes without saying then that most surf coaching retreats feature some sort of yoga or movement sessions.
These sessions are often aimed at preparing you for a day of wave riding, post-surf rest or simply for relaxation after a long day in the ocean.
Are surf and yoga retreats worth it?
For sure!
Surf retreats combined with a yoga camp, open air studio and great waves are an incredible way to experience a different culture and bring some balance into your life.
Surf and yoga retreats are the perfect way to blend adventure, spa treatments, beach fun, wellness and jungle expeditions. And because they’re often held in a beautiful country, you can also learn more about the local community while enjoying an incredible experience with good vibes.
Surf retreats will also incorporate meditation, mindfulness and breathing practices into the schedule, which can greatly benefit both your surfing and overall wellbeing so you return home feeling rejuvenated and refreshed.
Is there a difference between a surf camp and surf retreat?
Yes.
A surf camp is generally aimed at younger crowds. A surf camp is also a more budget-friendly option, offering shared rooms/bathrooms, basic accommodation and group surfing lessons.
We’re big fans of the surf camp model, but when it comes to a surf camp versus surf retreat, retreats are a more immersive surf experience.
Not only will you have daily surf lessons or coaching with top instructors, but you’ll also have the opportunity to relax and recharge with yoga, massages, healthy meals and cultural activities.
Plus, retreats often cater to a more diverse age range, so you can meet likeminded individuals from all over the world.
Where can I book a yoga and surf retreat?
With us of course! Here are our surf retreat locations in Central America–all of which are the perfect place for amazing food, family connection and waves for first time surfers.
Nicaragua
- Tranquil Escape, Northern Nicaragua
- Luxury Escape, Central Nicaragua
- Eco Bay, Northern Nicaragua
Costa Rica
- Jungle Escape Southern Costa Rica
- Luxury Villas, Dominical Costa Rica
Barbados
- Barbados
Guatemala
- El Paredon Guatemala
6 questions with Cici on yoga, movement and surfing
Before we launch into our surf and yoga tips, we want to talk a bit about Cici.
Cici, who oversees our yoga and surf retreat movement sessions, is the epitome of a positive and radiant soul.
She’s been teaching and exploring various yoga modalities for nearly a decade. With a background in athletics and experience as a coach in her late teens and early twenties, becoming a yoga instructor felt like a natural progression.
Cici completed her first yoga teacher training in Vinyasa during her mid-twenties and has continued her journey ever since, committed to the mindset of always being a student and embracing lifelong learning. She has certifications in Thai Yoga Massage, Yin Yoga, Mobility and Rocket Yoga, and she’s a pretty badass surfer too!
We appreciate Cici taking time out of her busy schedule to share her knowledge with us.
So without further ado, here’s Cici’s yoga advice for beginner surfers.
Q. Cici! Thanks for chatting with us. Can you tell us a bit about your movement and surfing background?
I’ve been a mover since the day I was born! My mom often says I arrived flipping.
My parents enrolled me in gymnastics at age three, mainly to prevent future injuries to both me and the furniture, and I fell in love with movement from that point on.
During high school, I coached a dance team, which planted the seed for my passion for teaching. After college I discovered yoga. Transitioning into teaching it felt like a natural progression—it came effortlessly to me.
On the other hand, I started surfing at around 16 but didn’t truly grasp it until I moved to Indonesia for my yoga teacher training, where I received proper surf lessons in fun waves.
Now at 34 I can proudly say I’ve been teaching yoga for 9 years and surfing for roughly the same amount of time.
Q. So you’re a big believer in yoga and movement training for beginners?
Absolutely!
Honestly, I believe that practicing yoga and movement is essential for everyone seeking adventure in the waves.
Beyond its mental and emotional health advantages, it promotes body awareness, mobility, balance, strength and a more fulfilling lifestyle.
For first time surfers attending their first surf retreat, these elements are crucial. They serve as foundation knowledge for standing up on a board, riding a wave and safely falling when needed.
Q. What would you say are the best exercises for surfers?
That’s a tough question, but I’ll keep it straightforward.
My top three areas to focus on are the spine, shoulders and hips.
While stretching and breathing can feel wonderful—especially in the morning before a surf session—my goal is to enable you to surf longer, avoid injuries and relax on your vacation.
Mobility exercises are key to achieving that.
As for stretches to incorporate after mobility work, I recommend the “world’s greatest stretch”, which is essentially a low lunge with a twist followed by threading the top arm.
Other effective stretches include the scorpion stretch, eagle arms with spinal flexion and any hip opener you prefer, such as pigeon or seated figure four.
These stretches are all easy to find with a quick online search. I’m also happy to show you them at any Rise Up surf retreats you attend.
Q. Any myths you’d like to debunk about yoga, fitness and learning to surf?
When it comes to yoga, you absolutely don’t need to be flexible to start practicing.
As my teacher used to say, believing you must be flexible before trying yoga is like thinking you’re too dirty to take a shower. The same principle applies to surfing—you don’t need to be skilled before you give it a shot!
Expecting to excel from the outset is unrealistic for most people.
Remember, the joy of learning is what truly makes the experience so fantastic!
Q. What about the role of yoga and movement in your own personal journey?
In our western culture, many believe that peak athleticism and feeling good in one’s body occur in the late teens to early twenties, and then it’s all downhill.
I don’t buy into that at all—being in my mid-thirties, I feel stronger than ever and believe I can continue improving for years.
This strength comes mainly from my consistent yoga and movement practice, along with my determination to embrace aging.
For example, I recently attended an advanced surf retreat for two weeks. Living in northern Montana during the summer, I hadn’t paddled or surfed in about four months, so I was nervous about my stamina and potential soreness.
However, since I was teaching yoga for the retreat, I attended every class while others took breaks.
Surprisingly, I was the least sore and stiff of the entire group, even being the only one who hadn’t been for a surf in months—definitely a testament to how positively yoga impacts my surfing!
Q. We’re 100% behind that philosophy. Can you share any advice with beginner surfers looking to build a movement routine before attending surf and yoga retreats?
My top piece of advice is to keep it simple.
We often tend to overcomplicate things, which leads to apprehension and resistance.
For your at-home training, choose 5 to 8 exercises—half should be stretches that feel good, while the other half should focus on surf mobility and surf strength.
Remind yourself that it’ll only take 10 minutes. Once you’re on your mat, you’ll find it easier to continue.
While teachers and coaches can provide a long list of exercises and stretches to improve your surfing, remember that everybody is unique.
It’s essential to discover what’s fun, what works best for you and to stay consistent. Finally, always have a mentor to guide you along the way!
Wrapping up
Ready to book a yoga and surf retreat in Costa Rica, Nicaragua or beyond?
Surfing and yoga or movement practices in a beautiful location are the ultimate way for beginner surfers to fast track their skills in a safe and encouraging environment.
We’ve absolutely loved putting this chat with Cici together, and beyond her expert tips, we’re taking away one essential message: keep surfing and moving regularly, seek out good mentors and make it easy for yourself to continue your routine.
See you on the mat or in the waves!
