Yoga for Kayakers

Fall 2009

How does yoga relate to kayaking? In a word: awareness.

This is an article from WaveLength Magazine, available in print in North America and globally on the web.

To download a pdf copy of the magazine click here: DOWNLOAD

By April Link

Yoga directs attention to the subtleties of the body. Knowledge of how the muscles and bones fit together assists in gaining greater command over their use. The basic physical aspects of alignment, flexibility and core strength that a yoga practitioner develops can also serve the kayaker.

A yoga practicing-kayaker can perform rescues more efficiently and quickly as well as make safer decisions when bringing a calm mind into the kayak. Handling rougher waters also comes more easily with less tension in the body. By learning ideal body alignment, you can prevent or reduce a sore behind or aching back. Increase core strength for easier long-distance paddling; shorten the long hours with legs outstretched; get more out of edging and rolling by increasing flexibility. Keep in mind, as with any true solution, a permanent fix comes from long-term effort, not instant magic. At the same time, effects of the stretching and relaxation feel obvious immediately. The more frequently a paddler applies these principles and poses, the greater the benefit they produce.

Body alignment represents one of the predominant and most widely applicable concepts within yoga asana (pose) practice. Most people have imbalances in their muscular strength that pull the skeleton out of neutral alignment (ie: overdeveloped pectorals paired with underdeveloped back muscles). Maintaining alignment prevents acute stresses on body parts and promotes muscle relaxation.

The basis of proper alignment in any seated pose as in kayaking is the rooting of the “sit bones.” To find the sit bones, just sit down anywhere and notice the bone behind each cheek pressing through the thick flesh of the gluteus muscles. If the muscle gets pinched between the sit bones and the floor or seat, discomfort results. Simple enough. To sit more comfortably for longer, the paddler can pull the glutes toward the stern, leaving the sit bones more directly against the seat. Remember this especially when anticipating a long, cliffy stretch with little chance for on-shore breaks ahead.

Start with the sit bones as a foundation when trying any seated poses before a trip or on the beach. By allowing the bones to hold the weight of your body and leaving the smaller muscles for finesse rather than brute, get more out of each stroke and better utilize the whole body.

The following asanas provide examples of direct correlations between yoga and kayaking.

Uttanasana – Standing Forward Bend

Since this is a standing pose, instead of the sit bones as the foundation, the heels and balls of the feet form the base. The knees and hips should stack over the ankles forming a tower of bones that holds the position longer and with better balance. Uttanasana will make it easier to maintain good posture as you paddle and prevent a sore back or stiff legs. Hinge from the hips, bringing the chest toward the knees. Press the feet into the ground and lengthen through the back of your legs. With each exhalation, relax and drop the head a bit more. Inhale and press the body up again.

Matsyendrasana – Seated Twist

The power in your stroke comes from the big torso muscles, not the arms. Strengthen this core while exaggerating the paddling rotation in Matsyendrasana. Begin seated with sit bones against the floor. Cross the right leg over the left to place the right foot on the outside of the left knee. Flex the foot. Hug the right leg to your chest and press its hip forward. Place your hand on the ground behind you, near the tailbone, if you can reach. Inhale. Think of a cable attached to the crown of the head, pulling upwards to lengthen the spine. Exhale and pivot the torso around the spine. Unwind and repeat on opposite side.

Kurmasana – Tortoise Pose

Tortoise pose accommodates a wide spectrum of difficulty, so progress into a deeper stretch as your practice grows. Kayak instructors and guides will tell you that the most common place that clients end up swimming is right at the shore while getting into the boat. Practicing this pose will make entering your kayak easier by increasing flexibility and loosening the hips. Even if you’ll never be a cowboy, work on this pose and you will see definite benefits. With your sit bones planted, place both your feet flat on the ground in front of you. Bend forward, hinging from the hips with your hands on the floor. Relax the lower back and allow the upper body to drop towards the floor. If you feel limber today, try one-by-one rotating your shoulders in towards your body’s center line in order to slide your arms under your knees. Clasp hands behind your back or hold onto your shirt. In case that isn’t enough, extend your legs in front of you and clasp the feet. To unlock this one, rock from side-to-side and let your arms escape.

Half Moon Salutation

A salutation is a vinyasa or flow between a series of postures. This salutation helps if you have trouble reaching around the bottom of the kayak for a C-to-C roll or need a bit more control to get your edging solid. Standing with big toes together, inhale your arms up above your head and use your right hand to clasp the left wrist. Press into your feet and stretch your upper body to the right side, creating a half moon-shape. Hold the body as though pressed flat between two planes of glass. If more support would help, brace the lower arm against the leg on the same side. Press into your feet and inhale up to the center and repeat on opposite side. Come back to center and hinge forward. Press the feet into the ground and stand up straight. Reach your arms behind you and arch your back as though lying down over a barrel. Try to maintain a consistent curve in your back so that the angles between the vertebrae are equal. Press your hips forward and protect the neck by keeping the ears even with the arms. Inhale up to center again.

Practicing these poses regularly will improve overall body control, flexibility, strength and the ability to remain calm under challenging conditions. Maintaining loose hips and full range of motion in swell, chop, wind or cold weather can make a big difference in keeping you dry and upright. The advantage is pretty clear. Don’t leave the poses at home, though! Try busting them out on the beach before launching or around the fire at night. Morning practice instigates a loose, smooth start to the day while the evening practice ensures you sleep comfortably. And more importantly, it prevents morning stiffness and sore spots. Long term-practice brings even more complete benefits.

Yoga, as with kayaking, involves inherent risks. “No Pain, no gain” does not apply here. Respect your body’s limitations. Proper alignment in a beginner’s version of a pose carries much more benefit than straining into an advanced version and compromising your well-being. No need to aggravate old injuries. Acknowledge pain and back off. Adapt any pose to personal needs. Consult a doctor before attempting a new exercise routine. This article only covers standard versions of poses. If you think adaptations would be useful or necessary, any qualified instructor or teacher can guide you.

April Link is a certified yoga exercise specialist and freelance writer currently occupied with raising her daughter until she resumes guiding and instructing in the outdoors.