Continuing the path to the perfect pop up by surfing your mat.
In Surfasana, The Surf Salutations are the fundamental postures we practice on the mat, building movement and muscle memory to later take on the waves. But you already knew that, right? 😉
The intention behind these Surf Salutation is to practice how to pop up on a surfboard. Our surfing pop up is one of the most important pieces to master when learning to surf. Which is why we put so much time and effort into creating the muscle memory we need to make it happen as smooth and naturally as possible on the wave.
As previously mentioned there are three Surf Salutations, A, Be, and S-E-A, C. Each inspired by the three different types of surf popups from beginner to more advanced surfing ability. Today we are going to get into the Surf Salutation Be.
Just as your pop ups progress from stepping up to gliding up and finally jumping into a surf stance, the Surf Salutations influence a similar progression. In Surf Salutation Be we begin to make more dynamic movements, just as we would evolve our pop ups on the board.
Follow along below and watch our Surf Salutation Be tutorial video to make progress on the way to your perfect pop up – with us.
And now let’s flow through surf salutation B. Inhale. Right arm up, left arm follows. Exhale. Hollow low belly, reach forward.
Empty your air all the way out, forward fold. Inhale. Halfway lift. Exhale. Plant the palms, bend the knees. Hop back, landing with bent elbows. Lower all the way down. Shift your hands back for pop-up prep. Inhale. Chest down, feet up. Exhale. Downward facing dog. Inhale. High plank. Exhale. Step your right foot in, heel in, toes out. Reach up. Exhale. Come up into a surf stance. Hold for an inhale. As you exhale, reach your right arm up, left knee into the chest. Find balance. Exhale. Swivel your hips towards the front of the space with control. Take those left toes down to the mat, right hand down to the mat.
Lower all the way down. Shift your hands back. Inhale. Feet up, chest out. Exhale. Lift the chest. Inhale. Feet up, chest down. Exhale. Press back, downward facing dog. Inhale to a high plank. Left foot in heel in toes out. Reach up. Exhale. Press up, surf stance. Hold for an inhale. Exhale. Circle the left arm back and up, right knee into the chest. Find balance. Swivel your hips towards the front of the space. Take a deep bend to the standing knees. The right toes find the mat. The left hand finds the mat. Swivel the right arm down. High plank. Hold here. Exhale. Lower all the way down. Shift the hands back. Pop-up prep. Inhale. Chest down, feet up. Exhale. Downward facing dog. Find rest here for two full breaths.
Look up. Bend your knees. Hop forward. Reach the arms forward, kangaroo pose, long spine. Press into the outer edges of your feet to reach up. Palms touch overhead. Exhale. Release the thumbs down to heart center. Hands down by your side.
SURF SALUTATION BE