Mindful Mobility for Surfers & Beach Runners (20-Minute Flow)
SEO Pack
- Title tag: Mindful Mobility for Surfers & Beach Runners: A 20-Minute Flow
- Slug: yoga-mobility-surfers-beach-runners-20-min
- Meta description: Loosen hips, hamstrings, and thoracic spine with a 20-minute yoga flow designed for surfers and beach runners. Pre- or post-session friendly.
- Keywords: yoga for surfers, yoga for runners, hip mobility flow, hamstring stretch routine, thoracic spine mobility
Intro
Salt, sun, soft sand—awesome for stoke, tough on tissues. This focused sequence keeps your hips open, hamstrings responsive, and mid-back mobile.
The 20-minute set
- Cat–Cow (1 min): Wake the spine.
- Thread the Needle (2 min): Thoracic rotation, 1 min/side.
- Low Lunge with Side Bend (3 min): Hip flexors + lateral line.
- Half Splits (3 min): Hamstrings; keep spine long.
- Figure-Four Chair (3 min): Glute/outer hip; 90 sec/side.
- Lizard (4 min): Forearms or blocks; gentle pulses.
- Prone Locust Prep (3 min): Backline strength; 5-breath holds.
- Reclined Twist (2 min): Rinse, slow breathing.
Cues & checks
- Keep ribs knit during stretches—no dumping into low back.
- Use blocks to bring the floor to you.
- Exhale on deeper moments; don’t force end ranges.
When to use
- Pre-session: Shorter holds, more pulses.
- Post-session: Longer holds, downshift breath.
Closing & CTA
Balanced mobility helps you stay in the water and on the path longer. Join our Surf & Run Mobility class Sundays; first timers get a complimentary movement screen.
