Try this pre or post surf stretch sequence with Gemma Ford from Love Yoga Online. Photos by Pixelrain.

Main/ peak pose: High lunge with garudasana arms – great for strengthening the legs, stretching the front hips, back and arms.

Start in tadasana with the feet as wide as the hips and the crown of the head reaching to the sky.

Fold at the hips and bend forward bringing the forehead towards to the knees, bending the knees a little to relieve pressure in tight hamstrings.

Step back into plankasana, the top of a push up, keep the abdomen firming to the spine with a softness between the shoulder blades.

Lower all the way down to the mat and place the hands directly underneath the shoulders for cobra pose; keeping the shoulders back and down and the elbows tucked in to your sides lift the head and chest.

Press into the hands and lift the sit bones to the sky coming into downward facing dog. Bend the knees if the hamstrings are tight in order to create length in the spine.

Step the right leg through between your hands and raise the torso up right. Place your hands on your hips to check they are in a straight line. Keep lifting the back thigh while dropping the front thigh to 90 degrees.

Take garudasana (eagle pose) arms in lunge hooking your left elbow under the right and twisting the forearms around once more until the palms face. Draw the forearms away from your chest to develop a feeling of opening in between the shoulder blades. Hold for 3 – 5 breaths.

Release the arms and step forward to stand in tadasana ready to go through the sequence again, next this time stepping the left leg through between the hands to lunge and hooking the right elbow under for garudasana arms. Go through the sequence 2 – 6 times in order to warm up and prepare for your surf or as an after surf stretch.

Love Yoga Online is an online yoga resource and community where you can download yoga videos, including videos especially for surfers, take a look – www.loveyogaonline.co.uk/video/yoga-classes/yoga-for-surfers-with-georgie/