I love yoga. I love surfing. Lucky for me, the two disciplines go hand-in-hand. The physical benefits of yoga – core strength, flexibility, and balance – help to support the power and movements needed to have fun while surfing and prevent injuries. Yoga also provides benefits on the mental realm, helping one to remain focused and present while out on the water.
I’m really excited to welcome Courtney Dutson today to talk more about yoga and surfing. Courtney has dedicated her entire adult life to health and wellness – as a personal trainer, group exercise instructor, and professional athlete before finding her passion of teaching Bikram yoga. She has been teaching for five years in Merritt Island, Florida just outside her home in Cocoa Beach, Florida, where she surfs every day possible. Courtney shares the power of Bikram yoga to others with her blog, Bikram Yogi Talk.
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Greetings Love, Life, Surf community! I am honored to guest-post today about Bikram yoga, which is something I am very passionate about.
I am a former professional wakeboarder who has suffered a ton of sports injuries from years of intense training. Like many of you, I’ve been searching my whole adult life for a fitness regimen that truly delivers health and well-being, and also provides relief from my sports injuries. I have found all that and more in Bikram yoga. Please check out my amazing testimony of healing from Bikram yoga if you’d like to hear more about how Bikram yoga has transformed my life.
Now I’ve “retired” from wakeboarding and surfing is my passion. Because surfing is much easier on my body than wakeboarding ever was, Bikram yoga has become preventative sports medicine for me. I use the yoga to maintain cardiovascular fitness, strength, and flexibility for surfing. Just one class of Bikram yoga gives you all of this and so much more.
You, too, can use Bikram yoga as your comprehensive fitness program, or for cross-training as an athlete. What athlete or surfer does not want increased strength, flexibility, focus, and resilience to injury for their sport? The answer is, we all do.
How do you use Bikram yoga for fitness and cross-training?
1. Attend class a minimum of two times per week.
There are thousands of Bikram yoga studios all around the world. You can find the studio nearest you at the Bikram Yoga Studio Locator. Live in a remote area? No fear… there is also a method of home practice. Practicing two times a week is for maintenance; real progress comes if you increase your practice to 3-6 times a week. But the bottom line here is that some yoga–whatever amount you’re able to do–is better than no yoga and it WILL benefit you.
2. Try the right way.
This is definitely a key mantra for Bikram yoga students. When you go to Bikram yoga, you will find the postures are taught to you verbally with clear, concise, operational command. Your job as a yoga student is to pay as much attention to the verbal cues as possible, and follow them to a tee. If you do this, you will be doing true, therapeutic yoga and you WILL see the results you’re looking for. The power of true hatha yoga is in the minute details that may seem trivial to you at first, but you will understand them more as you develop as a student.
Eagle pose
3. Be patient.
Often, Bikram yoga attracts very ambitious personality types who want to achieve their goals as quickly as possible. But this expectation is not always realistic. Remember that yoga takes time to work in your body, as any lasting, worthwhile change does. You will start seeing some positive changes right away in the first couple months of your practice. Celebrate these victories. But if some changes take more time than others–months or even years. Know that this is normal and you WILL reach your goal with consistent practice “trying the right way.”
4. If you feel you need or would like to do extra stretching, use the time after your class.
Definitely ask your instructor what poses and stretches address the areas of the body you’d like to target. But, it is important to note that the 26 postures done on their own in Beginning class will address every part of the body, so if that is all you do, that is quite enough!
Pranayama breathing
5. Athletes can use the Pranayama Standing Deep Breathing technique before their sport.
Once you’re familiar with the postures and breathing exercises, you can do the powerful Pranayama breathing before your sport. Bikram recommends athletes perform the deep breathing before any physical activity, so that the cells can get lots of oxygen for optimal performance. I often use Pranayama and the warm-up series (Half Moon Pose, Hands to Feet Pose, Awkward Pose, Eagle Pose) before I surf (see photos). Once you have experience with the postures, you may want to warm up this way, too.
I have so much to share with you about Bikram yoga! If you’d like to know more, I’ve provided many links in this post that will give you more information. You can also check out my Bikram yoga blog at bikramyogitalk.com. I’d love to have you visit and tell me what you think. Here’s wishing you mounds of success, whatever your health and wellness goals may be. Namaste 
Do you practice yoga? How has yoga helped your athletic pursuits?
Great post! I love surfing and yoga. But I don’t do either nearly often enough! I have never been into Bikrams, because I always get overwhelmed by the heat. I guess this must be something you get used to, I probably was not committed enough.
Yes, you’re right Jess. The heat takes some getting used to and it is a common hurdle for new students. After a few classes though, you WILL acclimate better to the heat… although it will always feel “hot,” you will definitely be able to handle it better after a few classes (for some people, it’s 3 classes, for others, it’s more like 10). So, if you do decide to try it, just remember you don’t have to “kill” yourself in your first few classes… take it easy while you’re adjusting to the heat. Maybe go 75% instead of 100%.
By the way, thanks for your comment. I think you inspired me to write a new post on my blog that speaks directly to the concerns new students have about trying Bikram yoga!
Courtney recently posted..Bikram Yoga: What I Learned From Bikram
I’ve only tried Bikram a few times. The heat is intense but I love the feeling of leaving everything on your mat. I agree, some yoga is better than nothing! Motivation to get on my mat more!
Angela @ Happy Fit Mama recently posted..A Few Of My Favorite Things
This is great. I’m just starting to implement yoga into my routine. So excited for this change.
Heidi @BananaBuzzbomb recently posted..Be Here Now…Starting Today.
So awesome. Can’t wait to hear more about your experience with yoga Heidi!
Great post. I have yet to try Bikram, mostly b/c it would be yet another facility fee that I would have to pay on top of my others. We have a local Bikram studio and I have several friends who go and absolutely love it. In fact, one has found it completely life changing for her and for her running. One of these days I’ll try!
misszippy recently posted..What did work at CIM
I love yoga. I go twice a week. If I miss a class, I get super grumpy. I also loooooooove hot yoga.
Natalie recently posted..Decisions and perfect weather
Yes, me too… I get grumpy and stiff if I miss class for more than a few days!!
Courtney recently posted..Bikram Yoga: What I Learned From Bikram
LOVE. I use yoga to cross-train for running. Yoga definitely has improved my core strength which in turn makes me a faster runner.
Madeline @ Food Fitness and Family recently posted..WIAW
Great post. Patience is definitely key. I like yoga for what yoga brings in and of itself.
Kierston recently posted..All Things Food.
Courtney’s post is fantastic, love her tips on getting started! I am beginning my Boston training plan at the end of Dec. and it calls for quite a bit of cross training… these tips really help. I was planning on incorporating yoga into that plan.
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Thanks Lisa! Ooh, I’m so excited for you for incorporating yoga for running. I really, really recommend Bikram yoga for runners. Amazingly, the Pranayama breathing we do on a regular basis in the hot room is REALLY GOOD for runners. I’ve had several students achieve their PRs after becoming regular Bikram yoga students. They all cite that they are able to breathe better while running after doing Bikram yoga, and thus have significant improvement in their endurance. Not to mention the hot yoga stretches and revitalizes your muscles (and joints) like nothing else can, truly.
For me, nothing beats hearing a testimony directly from the mouth of a runner about how BY helped her achieve her PR or fixed her injury… but unfortunately I don’t have any of those written down to share with you
In its place, I hope you enjoy this link I found, where one runner talks about how much her Bikram yoga helps her running http://alumniwellness.com/2011/04/running-and-yoga/
Best of luck to you!!
We love the fusion of a lifestyle mixing daily doses of yoga and surf for optimal balance and good vibrations! The best fuel for mind, body and soul!
Based from Playa Gigante, Nicaragua, we offer yoga/surf/adventure retreats all winter, check out our website at http://www.papayawellness.com, for more information!
Next retreat is January 26, with amiga discounts available, when you bring a friend!
Deepen your yoga and meditation practice, surf small fun waves, stand up paddle, dance, swim, hike, ride, rest, hammock sway, fuel your body with local organic nutritious meals!
Oommmm
mostly i’m thinking hmm why haven’t we driven up to cocoa beach I want to go surfing!
Amanda @RunToTheFinish recently posted..Vegan Dessert: Tofu Chocolate PB Pie
Yes! Come visit beautiful CB next time there are waves on the surf report!
You both make surfing look like so much fun that I may just have to get out there and try it. I can wear swimmies while on a board, right?! I can swim well but I have a fear of not coming up after crashing (is it even called crashing?).
As for yoga, it truly is the way to not only keep my body moving smoothly but my brain and soul as well.
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Hi Kristen! Thanks! “Crashing” works, but the usual term is “wiping out!”
Actually… if you do yoga then you already have some idea about how you can be doing a difficult pose, yet convince your mind to RELAX, instead of going into panic mode. Well, it’s the EXACT same with surfing! If you happen to be underwater for longer than you’re comfortable with after a wipeout, you simply tell yourself to relax and hold your breath. If you’re relaxed, then you don’t use up all the oxygen in your lungs immediately and you’ll be just fine. Unless you’re surfing some crazy, 20 foot waves, which I wouldn’t recommend until you reach pro status!! 
I LOVE Bikram and wish it were closer to home! It really helps me breathing and asthma!
Kat recently posted..Baby, it WAS cold outside
I myself am starting to get back into a yoga routine.. I always feel i do much better when I do..life has been crazy .. And I need to stop and re center myself… And Yoga was on top of my list to get things back on track ….
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I know what you mean about the need to re-center and yoga is a huge help for me in that respect too. Even if it’s for an hour, it’s an hour where I’m focused on the present.
I’m curious to try Bikram yoga… I need motivation to get to yoga in general! I like the tip about patience… I think I expect myself to catch on and nail the moves quickly, and get frustrated when it doesn’t happen.
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Hi Laura!
That’s cool you’re curious about Bikram yoga and I’m glad you liked the tip about being patient. It’s something I constantly find myself reminding my students, when I see they are getting frustrated with a pose. I even have to remind myself that sometimes, too, in my own practice! One of my favorite lessons I’ve learned in yoga is that it’s ok to be imperfect or even to struggle overtly at times. Luckily, the community of Bikram yogis is extremely non-judgemental anyway
Yoga is humbling for sure… I wrote about how Bikram yoga “kills” the ego on my blog, it’s one of my most favorite posts if you’d like to read more. http://bikramyogitalk.com/bikram-yoga-benefits/bikram-yoga-benefits-killing-your-ego/
Best of luck to you, I do hope you try it and I’d love to hear about your experience!
Just looking at that water in the pictures makes me want to leave everything and live on the beach.
Brad Gouthro Fitness recently posted..Eat This When You Have Nothing Prepared #LLTV
Sigh.
No, I avoid yoga like the dentist. I don’t like it. That having been said, I appreciate and value it. I recommend it to people all the time, but I hate doing it myself. I’m going to try to integrate it into my life once a week next year, we’ll see how that goes.
Jonathan Aluzas recently posted..Food For Fitness: Butternut Squash Mac ‘n’ Cheese
Let’s face it yoga is the best for everything…HA! Or am I just biased? It has helped me so much with my running, strength training, but also emotionally. It’s my place to clear my mind, restart, and twist, stretch ,and sweat out all the negativity. I heart yoga! xoxo
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I’d have to agree with you there
Thanks for reading my guest post 
I absolutely love bikram yoga and this post makes me feel incredibly guilty that I haven’t attended a class in ages. I really should go again, especially since there are so many studios in and around Manhattan (part of the reason I haven’t been is because I’m on a new commuting schedule following Sandy that I’m still getting used to). I need to stop making excuses and get back. Love the pictures throughout this post; especially the one of Pranayama breathing. Deep breathing at the beginning of each class always motivates me to have the best session possible and to listen to my body.
Thanks for this!
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I love Pranayama breathing too. I didn’t used to but it’s very cleansing and centering for me. I hope you get back to yoga class but don’t be too hard on yourself. Sandy threw a huge wrench in a lot of things and now with the holidays, things are even more hectic!
I’ve done Bikram yoga and sadly (I think), it’s not for me. I am a yogi, though, and love Vinyasa (especially in a heated room). I don’t know if it’s the super hot heated room that turned me off to Bikram or the structure of the poses. I think people who can handle it are pretty amazing. Such an intense form of exercise.
Martha @ Running in Mommyland recently posted..Comma Too? You?
I’m totally with you on this – I much prefer vinyasa to bikram but maybe I haven’t given Bikram enough of a chance? Courtney’s post has me reconsidering giving it another shot.
I do not practice yoga but have done it on occassion. I was just thinking today that I need to honestly practice as my hips have been hurting for over a week. I’m hoping that yoga might help.
Carli recently posted..Vegan Apple Streusel Muffins #WIAW No. 11
i LOLOLOLOLOVE bikram yoga. love is an understatement
yoga helped me not only become stronger physically, but also mentally. It has helped me silence my mind and emotions so much over the last year. I am so thankful to have found it
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Great tips!! Good to see you’ve healed. I’ve had some nice face plants while wakeboarding, and I didn’t even have the air you probably catch
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Yoga is an exercise that’s been used for over 5000 years. It has contained tons of different theories observations and principles regarding the mind-body connection, which is now being studied by our modern science. There are over 100 different kinds of schools of yoga. For example, Hatha yoga is currently one of the more widely practiced forms in America. Hatha yoga has a wide variety of movements, body postures, and breathing techniques. In order to maximize your hot yoga benefits you should practice the three main aspects of yoga, which are Asanas (postures), Pranayama (breathing), and meditation
Yogacomplex.com
Thanks lot of shearing your great post .
Each time you practice yoga, you take your joints through their full range of motion. This can help prevent degenerative arthritis or mitigate disability by “squeezing and soaking” areas of cartilage that normally aren’t used. Joint cartilage is like a sponge; it receives fresh nutrients only when its fluid is squeezed out and a new supply can be soaked up. Without proper sustenance, neglected areas of cartilage can eventually wear out, exposing the underlying bone like worn-out brake pads.