Recovery for Surfers

Post Injury Hip Stabilization 

Hip Stabilization .JPG


I (Patricia, founder) recently pulled my hamstring while teaching an advanced variation of revolved triangle. I immediately put my knowledge to work- I rested, I did acupuncture, I took Advil to relieve the inflammation, I did Pilates at my own pace.

Now that it feels 90 percent back, my focus is to strengthen all the hip stabilizers so that my hips don’t tilt and create all kind of problems. Using a band is an excellent way to strengthen the muscle attachments. For this exercise, start with a side plank variation with the band on the mid shins, place a hand on a block or the mat, and keep your extended leg’s foot flexed. Using the extended leg, push your heel up and out with the until you feel resistance from the band and the foot comes off the mat. Repeat 50x. This exercise strengthens the abductors of the extended leg while the grounded leg provides with overall support.

This is part of a hamstring rehab sequence that I’ll break down in the next few days.

Yoga for Surfers

Pigeon Pose 

Yoga for Surfers

One legged Pigeon pose (Eka Pada Rajakapotasana) is an excellent outer hip opener, providing with release of this tight area to help with overall mobility and stability of the pelvis. It releases your hip flexor muscles (psoas, rectus femoris) and your groin muscles, opens your hip rotator muscles (gluteus medius and minimus) and provides length to the abdomen. Although it is said to relieve sciatic nerve tension and ease chronic low back pain, I have to disagree- sometimes this pose can hurt me for I suffer of both, and can make my lumbar spine feel sensitive, so as with all poses, do proceed with caution if you suffer from these as well. You may support this posture with a block under your flexed hip, or with a blanket across both sit bones.

Barbados 2017

We recently came back from one of our favorite places on Earth, Barbados.  Located in the Caribbean, Barbados offers a mix of a quiet and active retreat, a true escape full of fun surf in beautiful beaches, an opportunity to practice yoga and meditation by the ocean, while staying in one of the most beautiful locations in Barbados.  It is one of those weeks that feel like a perfect retreat. 

The day starts with a vinyasa yoga or a meditation class, we then had breakfast at Ocean Spray overlooking the Caribbean.  After eating, we surfed daily with the amazing instructors of  Zed's surfing adventures at the beautiful Freights Bay.  

 Christina, one of our guests. 

Christina, one of our guests. 

As usual, we got a mix of newbie and expert yogis and surfers, and by the end of the week, everyone had rode tons of waves, enjoyed the yoga, and lastly, we were all hanging out, messaging our private group to go to dinner at Oistins, hanging out beachfront, and going for day trips.  The entire week flew by. I am not going to lie, I was exhausted from all the activities! The retreat finished on Friday, so thankfully I took the entire weekend to recharge in preparation for the work week. 

We can't wait to hit up Zed's Surfing and Ocean Spray again next year! 

 

Yoga (or Pilates) for Surfers!

Yoga (or Pilates) for Surfers!

If you follow my instagram account, you can see I just came back from an epic Surf and Yoga retreat in the North Shore of Oahu. The vibe at the North Shore is the perfect LSY vibe, relaxed surfy vibes, gorgeous beaches, amazing surf breaks, food trucks all around.  We loved our time there!  After Oahu, I traveled to Maui to study with David Williams and to look for more retreat centers.  

I surfed at the stunning Honolua Bay (about 10 minute drive from the world famous Jaws) and I must say that I didn't have my best session.  I am always stoked to surf in gorgeous breaks, but it does get intimidating when everyone in the line up is amazing!  I came up with an exercise, a combination of Locust pose with Pilates Swimming, with a tricep strengthening variation that i show on my Instagram.  

Also, check my Instagram for my weekly yoga for surfers series! 

New website

New website

Patricia here :) and just wanted to share with you my new website, which I am really excited about! My weekly schedule of classes is here, and also more information about happenings and trainings.  Lastly, you can sign up for my newsletter!  Do not worry, I don't like them either, so I will only send a couple per year with all my retreats and events.  I am also creating a meditation page, so you will know when I do that as well. 

 

 

Yoga Poses for Surfing

Yoga Poses for Surfing

I was recently asked by a friend to share the most useful yoga asanas for surfing. If you have ever been surfing, you know surfing is way more than standing up on the board.  There’s the stamina component, flexibility, strength, paddling out to the line up (my nightmare for a long time) learning when to paddle onto the wave to stand up, when to speed up, when to not go, and finally when you have all that, is figuring out your own style, cruising on the board. There is so so much going on!  I will be breaking down some of the asanas I sent her in the next few weeks here.  

 Bhujangasana or Cobra Pose

Bhujangasana or Cobra Pose

 

The Basics

Bhujangasana or Cobra Pose variation

Prepares you for:  Overall stability on the surfboard, paddling out, standing up.  

Bhujangasana or Cobra Pose is an excellent core strengthener.  This variation in particular is a great heart opener.  By opening the Pectoralis major and minor, there is more freedom in the whole upper body for paddling, and you train your back muscles such as the Latissimus Dorsi to be more stable.  This equals less work for the shoulders which can feel destroyed after a good session.  The shoulder girdle needs all the help it can get from your core so that effort is spread throughout the body. Press your thighbones and toenails firmly onto the mat for maximum engagement of the entire core.  Lastly, don’t forget to breathe!  Steady breathing helps the nervous system stay super chill, so when you see a huge set coming you don’t freak out :) 

Barbados 2016

Barbados 2016

Our May retreat to Barbados was a great success!  Read about our trip here. 

Costa Rica 2016

Costa Rica 2016

In late February, a group of 22 of us headed to Boca Sombrero in Osa Peninsula for our annual Surf and Yoga retreat in Costa Rica. Jacob and I chose the most important texts of Yoga as topics to discuss, and as always, we did our thing in the yoga asana portion, the usual, super fun, challenging classes.  The overall temperature of both the water and environment was extra warm due to El Nino, but with that, we also got some super fun waves and beautiful, sunny skies.  The entire group surfed at least once!  It was pretty amazing.  It was the most surfers we’ve ever had in our retreats!  

 That's me!  So many fun waves.  Photo by Morten Sølvstrøm. 

That's me!  So many fun waves.  Photo by Morten Sølvstrøm. 

It was a pretty long trip for me and my boyfriend Morten.  We took 16 days to drive around the entire country of Costa Rica in search for more places for LSY to do retreats.  We started our journey in Playa Hermosa, and stayed at the lovely Vida Asana, the location where we held our first surf and yoga retreat.  We then continued down the coast of Costa Rica, into Playa Ballena, and then drove all the way down into Osa Peninsula to Boca Sombrero.  Some of the drive was some of the most stunning scenery I have ever seen!  And some of the ride was the bumpiest I've ever experienced.  After the retreat, we went to the amazing Chirripo River and stayed at the Chirripo Lodge, a stunning and dramatic yoga retreat center located next to the Chirripo River.  It was one of the highlights of the trip! The place was gorgeous, the owners were kind and attentive. Lastly, we finished by visiting the Irizu volcano, an impressive crater and dormant volcano.  

 Morten doing his thing.  It's great traveling with a photographer!  

Morten doing his thing.  It's great traveling with a photographer!  

 One of the beautiful shalas at Rio Chirripo Lodge.  Photo by Morten Sølvstrøm. 

One of the beautiful shalas at Rio Chirripo Lodge.  Photo by Morten Sølvstrøm. 

Next year, we are heading to Boca Sombrero in March.  If you are interested in joining us, just e-mail me!  We already have some sign-ups, and this retreat always sells out.  

Rayos del Sol

Rayos del Sol

A private retreat we did in December/January 2016.