Surf Camp Areia Branca - Surf Yoga, Massages and Fitness Program

Surf and Yoga in Peniche - Portugal

The idea to offer yoga as an additional activity to our surf courses came to us when we saw that many of our students lacked physical fitness, flexibility and coordinated breathing, so we devised special yoga lessons for surfers.”


sssThe breathing exercises (Pránáyáma) have enhanced my cardiovascular fitness, while the postures (Asanas) have given me more physical strength and flexibility, particularly in the legs. Additionally, yoga has considerably improved my sense of balance, my concentration and the ability to relax. I realised that as a surfer I can benefit especially from all the positive aspects of yoga, and not only from its physical, but also from its philosophical side: like surfing, yoga is characterised by an attitude of respect for others and for nature.

Rui Pedro: “Since I discovered yoga, it has enriched my life on many different levels, but I was really surprised to see how much it improved my surfing performance.

Yoga classes take place on Tuesdays and Thursdays, on the beach, at the end of the day. Sessions have aour 2h duration and cost 10€/person. During high season we have classes almost every day!


Surf and Yoga - Peniche Portugal


Our Surf Camp in Areia Branca (Peniche) devised a special  yoga and massage programme for surfers:


Surf Yoga PortugalTogether with the osteopath Dr. Diva Nobrega and NAPURAMA, a centre for alternative therapies located in Praia da Areia Branca, our surf camp in Areia Branca devised a special  yoga and massage programme for surfers which aims at:

  • Improving your physical abilities for a more efficient training
  • Alleviating minor physical problems
  • Enhancing the state of a deep relaxation and well-being so many people experience after surfing, turning your holidays into a real break from the stress and problems you may have in your every-day life

With these lessons you can achieve:

  • A faster improvement in surfing
  • A better physical and mental preparation
  • A better breathing technique

Practicing yoga with us, you can steadily improve your breathing and your physical and mental abilities with controlled, low-impact exercises. The yoga lessons for surfers consist of:

  • Asana (physical and mental postures)
  • Pránáyáma (breathing techniques)
  • Yoganidra (relaxation techniques)


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After Surf Massage


Yoga Surf CampWe offer a special massage therapy which helps alleviate physical exhaustion, tensions and other minor conditions that our surf students may experience after an intensive surf session.

The objective of the therapy is to restore the flexibility of the joints by loosening minor muscle contractions and correcting mechanical imbalances caused by the unusual exercise.

Nothing better to relax after a day surfing!


Additional effects of the massage:

  • Strengthens your immune system
  • Stimulates the production of endorphins (natural analgesic)
  • Stimulates the blood circulation and the body’s defence mechanisms
  • Regulates the muscle tonus
  • Creates a great feeling of emotional and physical well-being

THERAPIST: Dr. Diva Nóbrega
QUALIFICATIONS: Certified Osteopath


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Surf Fitness Program

Important: Before beginning this program, be sure that there is a skilled professional to guide you correctly. Always warm up and stretch correctly before and after the exercises.

Ground Training

Running: Practice for 20 minutes in regular speed as a warm up before the exercises. In the last two minutes switch to side or backwards running to warm up the knees, hips and ankle joints.


Surf Fitness ProgramTo favour and increase the speed of standing on the board, try to start with 3 sets of 7 repetitions.

Along of 3 weeks increase the number of repetitions for a better development and muscular endurance. Practice at least four times a week




Surf Fitness programTo increase the legs resistance, in squatting position, this exercise prepares you to have a more squatted and balanced style.

Begin without any weight, as in the pictures. As the weeks pass, ask your gym trainer to guide you in using a bar with weights



Surf Fitness program

The best exercise to increase back muscles and to condition you for long surfing hours.

Begin with 3 sets of 5 repetitions.

If it's too easy or too heavy, adjust to your muscular endurance, always maintaining 3 sets.



Dorsal and leg raises

Surf Fitness programThis exercise will condition the back muscles to remain in the paddling position for many hours.

Usually, the student without back conditioning feels pain after a few hour of surfing.

Begin with 3 sets of 10 repetitions holding 4 seconds.


Pool Training

Swimming : Basic requirement for your participation in the course. Practice front crawl, because besides improving your efficiency on the paddling, it assures you the necessary safety in the water. Respect the sea.

Rowing/Paddling : Use a body board or a float and practice this basic concept for a good development during the classes (a surf board is not necessary for this practice). Row, at least, 200 meters in the first class and in each session try to increase the distance. It's advisable three times per week.

Sub aquatic swimming : Practice for a better control of your breathing under water. Having better breath you will be providing against eventual suffocation or dangerous situations that we are exposed to when surfing.

Every program proposed above can be adapted to each individual's endurance and fitness. In case you consider this program heavy, decrease the repetitions, but concentrate in developing your conditioning each week.

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