This video is very simple as a pre and post workout with a 20 minute segment for both and some filler in between. I have been surfing for a while now and doing yoga, even not have been on a regular weekly yoga schedule (like 4 months) I really didnt get much of anything out of this video, Just a lot of simple stretching excersises that a good surfer would do any ways for the arms but not worth the cashe. If your looking for a workout type of yoga video, go with something eles. If your looking for a surf related excersise video look at "Surf Excersises" that is designed by a surf trainer and shows how it is useful in all aspects of surfing. Nicely done just not hard enough for me or intense, mellow vibes and too easy.