Surfers Series 1, practice 3: Pilates and Rhythmic Breath
Written By Sue Dawson - A phenomenal source for all things to do with health and well being.
As a surfer, you understand the importance of balance, flexibility, and strength to catch the perfect wave. Integrating Pilates exercises into your routine can help enhance these key aspects of your performance,
Welcome back.
As a surfer, you understand the importance of balance, flexibility, and strength to catch the perfect wave. Integrating Pilates exercises into your routine can help enhance these key aspects of your performance, while also addressing the often overlooked connection between the hip and jaw. In this section, we'll explore a series of Pilates exercises designed specifically for surfers, focusing on releasing tension, improving postural alignment, and increasing core stability.
But that's not all. We'll also delve into the power of rhythmic breath practice, a crucial element for surfers who need to maintain breath control and remain calm under pressure. By combining these Pilates exercises with a mindful breathing technique, you'll not only improve your physical abilities but also develop mental resilience and focus, both on and off the board. Read on to discover how this unique blend of Pilates and breathwork can revolutionize your surfing experience.
Pilates exercises:
Single Leg Circle: Lie on your back with your arms at your sides. Extend one leg toward the ceiling while keeping the other leg flat on the floor. to open the front of that hip, stretching the psoas. Circle the raised leg clockwise, then counterclockwise, while maintaining core stability. To challenge your balance, why not try this on a wobble cushion or on an indo board. Watch your breath flow and relax the face, neck and jaw.
Swan Dive: Lie face down with your hands under your shoulders. Engage your core and extend your spine, lifting your upper body off the mat. Lower your body back down with control. This exercise helps to strengthen the back and lengthen the front body.
variation- try this with a gaze over your shoulder once you extend upward,
Side Leg Lifts: Lie on your side with your body in a straight line, legs, hips and shoulders stacked. Keep your gaze forward as not to look down. Lift the top leg up and down in a controlled manner and a sense of length through the leg, notice your core. Repeat on the other side.
variation - to challenge your balance further, and improve lats and shoulder flexibility, have both arms over your head. looking like a pencil. Try closing your eyes!
Corkscrew: Lie on your back with your legs extended upward, hands resting on the floor by your sides. Circle your legs to one side, down, and up to the other side, exploring your core throughout the movement. Definitely check here for jaw tension or breath holding. Find a rhythm, no jerking, breath holding, stiffening or belly popping! If you have tight hamstrings or lower back, you can try placing a cushion or rolled towel under the pelvis, or / and bend your legs. Remember the further the legs move away from the body the more of a leverage for the core. its not about how low thy go, bit more about attention to good alignment, control, breath and coordination of everything!
Plank; You know the score!! Use the intention here to breathe smoothly, to elongate and feel steady and fluid within stillness. Release tension and keep neutral.
Rhythmic Breath to balance the nervous system
Inhale fully at a slow sustainable rate, maybe count to 4 with each inhalation-the speed you count will vary from person to person, just make it yours.
Exhale fully at a slow sustainable rate, maybe count to 4 with each exhalation-the speed you count will vary from person to person, just make it yours.
Once familiar and settled with your rhythm then start to notice the pause or shift between the breaths. And seeing if you can count to 4 within your pauses, having a rhythm of 4,4,4,4 Box breathing, also known as Sama Vritti Pranayama
Once you get into a rhythm notice how does it feel?
The more you are aware of this pause, can you relax into that space?
Does it then change your inhale or exhale?
After a couple of minutes, come to normal breath and reflect,
How do you feel now?
Has anything shifted? Even if only slightly?
Thank you for joining me and I look forward to meeting you in the next practice. Yoga asana praxtice
love Sue xx
Join me on the mat or please get in touch you would like to book a 1-1 session, course or retreat
Surfer in photo: Jez Browning