Materials:
- One yoga mat per student.
- Enough floor space that students can spread out.
Set Up:
- Arrange the yoga mats, ensuring that students have enough space to move without bumping into one another.
- If you have enough space, consider arranging the yoga mats in a circle so that you can see each student from your own mat.
Begin by standing comfortably on your mat.
As you breathe in, bring your arms out to your sides in a T-shape as you jump or step your feet apart like you’re doing a jumping jack.
Take a look at your toes. Are they facing straight in front of you? If not, move them so that they are.
Check in with your body. Are your feet so wide apart that it is uncomfortable? If so, bring your feet in a little bit.
Are you able to move your feet out without losing your ability to push down evenly through both of them? If so, move your feet out just a little bit.
Wonderful.
Now turn your right foot toward the short edge of the mat.
Take a look at your feet. Is the heel of your front foot in line with the arch of your back foot? If not, move it so that it is.
As you breathe in, press your feet down into the mat.
As you breathe out, bend your right knee over your ankle. Gently turn your head to look out over right fingertips.
Pause here and check out your front knee. Does it move out over your toes? If so, move your left foot back a little so that it doesn’t.
Wonderful. Let’s pause here for one breath.
As you breathe in, focus your attention forward, like a surfer watching where the wave will take you.
As you breathe out, press your feet down firmly, keeping your legs strong and engaged as you surf the wave.
Now, without moving your legs, turn your right palm up to face the sky.
As you breathe in, lift your right palm high above your head as you bend toward the back of the mat.
As you breathe out, bring your left hand to your left hip, or if it’s comfortable for you, bend a little farther so that your left hand is near your left calf.
Excellent. Let’s pause here for two breaths.
As you breathe in, reach your fingertips a little higher toward the sky.
As you breathe out, press both feet down into the mat.
As you breathe in, notice how your ribs feel on your right side.
As you breathe out, imagine that you’re breathing out any discomfort you feel in your body.
Wonderful. On your next breath in, lift up from your hips so that you are back in surfer pose.
As you breathe out, turn both of your feet to face the long edge of your mat.
Excellent. Let’s try that on the other side.
Now turn your left foot toward the short edge of the mat.
Take a look at your feet. Is the heel of your front foot in line with the arch of your back foot? If not, move it so that it is.
As you breathe in, press your feet down into the mat.
As you breathe out, bend your left knee over your ankle. Gently turn your head to look out over left fingertips.
Pause here and check out your front knee. Does it move out over your toes? If so, move your right foot back a little so that it doesn’t.
Wonderful. Let’s pause here for one breath.
As you breathe in, focus your attention forward, like a surfer watching where the wave will take you.
As you breathe out, press your feet down firmly, keeping your legs strong and engaged as you surf the wave.
Now, without moving your legs, turn your left palm up to face the sky.
As you breathe in, lift your left palm high above your head as you bend toward the back of the mat.
As you breathe out, bring your right hand to your right hip, or if it’s comfortable for you, bend a little farther so that your right hand is near your right calf.
Excellent. Let’s pause here for two breaths.
As you breathe in, reach your fingertips a little higher toward the sky.
As you breathe out, press both feet down into the mat.
As you breathe in, notice how your ribs feel on your left side.
As you breathe out, imagine that you’re breathing out any discomfort you feel in your body.
Wonderful. On your next breath in, lift up from your hips so that you are back in surfer pose.
As you breathe out, turn both of your feet to face the long edge of your mat.
Now hop or step your feet together and lower your arms to your sides.
Great job.
You do not need to read the included script verbatim. Adapt the language so that it is appropriate for your students in particular.
It is perfectly appropriate to simplify the breathing cues, particularly when you first introduce the pose to your students. You might invite students to simply count several breaths in the pose, or you might opt to omit them altogether.
It is not important for students to get the pose “exactly right.” Instead, focus on helping them build mind-body awareness each time you practice.
Offer students positive reinforcements throughout each practice. Focus on qualities and behaviors they can control, like their focus, effort, or persistence. Be specific whenever possible. This will help your students develop a “growth mindset.”
Although not required, surfer, wave a, and wave b are often combined to create a mini-sequence. Once students are comfortable with the poses, consider introducing this sequence, practicing all three poses on one side before moving to the other side.
