Surf Camp Alentejo - Surf Yoga and Fitness Program

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Surf and Yoga in Alentejo - Portugal "Offering yoga as an additional activity to our surf courses came up when we saw that many of our students lacked physical fitness, flexibility and coordinated breathing, so we devised special yoga lessons for surfers.”

Yoga classes take place twice a week at the end of the day. Sessions have 1h duration and are included in our Surf Camp Holidays.

Surf and Yoga in Alentejo

Our surf camp in Alentejo 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)


Yga and surf MilfontesSurf and yoga in Portugal

Yoga for surfers AlentejoSurf and yoga in Alentejo


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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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