Why Surf & Yoga

Surfing as well as Yoga require deep focus, strong will power and a certain vision for mother nature, a feeling for your body and endless hours of practice, if your aim is to master one of the two or both.
As with many other activities, it turns out that Yoga is not only great by itself, but also an ideal complement for other sports and lifestyles. By doing Surf and Yoga, mind, body and soul benefit a lot. You deepen your alignment with nature and crate a balance.

Top 6 Yoga positions to prepare for your surf session

While surfing is a full body and mind workout, you especially need a strong core and back, powerful arm and shoulder muscles, quite a flexible hip and a calm mind.
The following poses are great to prepare for your surf session:

Child’s Pose – Balasana

Sit with your knees spread wide out to the sides. There are two arm choices: either rest them by your sides or join your palms together above your head in Pranam. Relax. Adjust to your breath with even inhales and exhales.

Downward-facing Dog – Adho Mukha Svanasana

If you are doing the poses as a flow, after child’s pose straighten your arms and lift your knees to come into Downward-facing Dog. Walk your legs and stretch them, move your head slowly from left to right to relax your neck muscles. Downward-facing Dog is great to strengthen your shoulders.

Plank Position - Kumbhakasana

To strengthen core, shoulder and back, move from Downward-facing Dog into Plank pose, bringing your shoulders above your wrists.The navel should be pulled towards your spine, push your heels towards the back and integrate the upper arms into the shoulder socket. Exhale and move your hips back to Downward-facing Dog.

Side Plank - Vasisthasana

For your core strength & balance, come back to Plank pose. As you exhale, shift your weight onto the outside edge of your right foot. Pull your right shoulder blade down your back and with an inhale, lift the left arm into a Side Plank. If you like to challenge your balance, bring your left foot on top of your right.
Come back down on an exhale and repeat on the other side.

Low Push Up – Chaturanga

Align your shoulders with the wrists and come back into Plank position. From here lower your body down towards the ground, until you are in line with your elbows. Pause here for a moment before you come down all the way, lying on your belly.

Upward-facing Dog – Urdhva Mukha Svanasana

Place your palms next to your rib cage and press the tops of your feet into the ground. Inhale and push the floor away with your hands, lifting your chest, rolling your shoulders back down and out to the sides. You can stay here or straighten your arms, lift your hips and legs off the floor in Upward-facing Dog. Roll back into Down Dog and start again, if not yet warmed up.

Warrior II – Virabhadrasana II

To strengthen your legs go from Downward-facing dog into Warrior Two. Place your left foot in front between your hands. Raise your body and bend the left knee. Twist the right heel on the floor to the inside. The left foot is in one line with the right foot arch. The upper body is vertical to the ground and your gaze is directed to the front. Hold 5 breaths and repeat on the other side.

There are a lot more positions which are a great complement for your surfing practice. Check out our recommended surf and yoga camps on the bottom of this page. They all have certified Yoga Teachers, who will guide you perfectly through your pre- and after surf Yoga session.

And what about the mind?

How to prepare your mind before a surf session


Practicing Surf and Yoga will help you to develop a clear mind. That is what you need when being out there in the ocean, too. Mother Nature does not care if you are having a bad day, if your mind is running in circles or if you still feel sleepy. Once in the water you have to be focussed, this is a playground, yes, but it is definitely stronger than you and there is no chance to control it. So you have to learn the rules, which you can by focussing. Then it can become the best place ever to play and – once you figured out how to use it – it can be even meditative itself. So spend at least five minutes before entering the water to focus on your breath, to calm your mind and to become one with the elements.


While leg, arm and body stretches are helpful before entering the water, they become essential afterwards. After a strong surf session there is nothing better than taking time to align again with your breath, calming down the body and giving your muscles and joints a gentle stretch.


Surf & Yoga holiday

Mentioning all the advantages how Surf and Yoga are quite beneficial, it is no surprise that more and more Yoga centers include surfing in their programs and surf camps combine their lessons with yoga classes. Especially Bali seems to be the perfect place for this combination. Its year-round swell consistency, tropical temperatures in and outside the water, the spirituality of the island and special geographical location form a perfect base for surfers and yogis alike. If you would like to have both worlds in one holiday, check out the following Surf and Yoga Camps in Bali:

Pelan Pelan Surf Camp - Surf & Yoga in Bali

Jl. Banjar Batan Tanjung, Cemagi Mengwi - Badung, Bali 80361 Indonesia

If you’re looking to escape from everyday life, Pelan Pelan Bali is the perfect place for surf and yoga in Bali. This little surf and yoga retreat is only 10 minutes away from lively Canggu, nestled amidst beautiful Balinese nature and culture. They accommodate solo travellers, couples and families, which will give a wonderful combination of all kind of like-minded people from all over the world connecting together. Pelan Pelan accommodates a maximum of 14 guests, which makes it easy to connect naturally, whenever you feel like, with other guests.

Pelan Pelan is delighted to show you the unique Balinese culture and culinary experience. Pelan Pelan means ‘take it easy’ and they will make sure you will fully indulge in this Balinese way of living during your holiday. Which is more relaxed than what you are used to back home.

One of the other highlights at this retreat is that you will get one surfguide just for you and maximum one other guest. So you will get full attention tailored to your surflevel and feel very safe in the water. Pelan Pelan offers yoga classes in the little yoga shala next to the river. The yoga is suitable for everyone, with everyday different teachers, types and styles. Choose your perfect package option with surf and/or yoga at this amazing retreat.

Padang Padang Surf Camp - Surf & Yoga in Bali

Padang Padang, Jl Labuan Sait, Pecatu, Bali, Indonesia 80361

If you’re looking to learn to surf, improve your surfing, practice yoga or surf the best waves that Bali has to offer (or all of these things!) while staying in a comfortable private room with other like minded travellers, then look no further than Padang Padang Surf Camp - Bali's premier Surf and Yoga resort, run by surfers for surfers. Having a luxurious open air Bali yoga studio that is adorned by a beautiful garden, Padang Padang Surf Camp offers yoga classes utilising a blend of different types and styles. Generally these are aimed towards surfers, but also suitable for everyone. The camp houses 6 fan rooms and 6 aircon rooms to suit all tastes and budgets, a tennis court, swimming pool, ping pong table and excellent massages as well as a weekly Friday night BBQ.

Rapture Surfcamps

Green Bowl, Padang Padang

Yoga and surfing go hand in hand at Rapture Surfcamps. It is their ultimate pleasure to introduce you to the surfing lifestyle and share the stoke with you while daily yoga sessions keep you grounded and relaxed. The camps offer a welcoming environment for solo travelers, couples and small groups alike. They have peaceful and inviting common spaces and clean and comfortable accommodations. The pristine pool sparkles under the tropical sun and you can relax in a comfortable chaise or roll out a mat and deepen your yoga practice poolside. Breakfast and dinner are served family style and there is a free yoga class in the afternoon every day. Rapture Surfcamps offers plenty of activities to keep you occupied, show you the beauty of our surroundings, teach you new skills, and have you to meet like minded people.

Aloha Bali Surf

Jl. Raya Uluwatu Pecatu No.108, Ungasan, Kuta Sel., Kabupaten Badung, Bali 80361

"The Spirit of Surfing Island" - is a service for the island of Bali, Indonesia and a tour provider for the rest of the 17,000 plus islands. Currently Aloha includes: The Surf Station One-Stop shop and cafe, Aloha Surf Shack at the Bali Dynasty Resort, surf charter trips, Kids Surf Camps, private and group Surf Lessons, Surf Guiding and Coaching, Board rentals, repairs & custom-made boards, and finally, the SURF & YOGA RETREATS.
From beginners to advanced surfers, whatever it may be, Aloha Bali Surf's services cover all your surfing needs, so: GO GET SOME!

Goddess Retreats®

1 / 333A Jalan Beraban, Kerobokan Kelod, Kuta Utara, Kabupaten Badung, Bali 80361

Goddess Retreats® is a divine collection of inspiring getaways created especially for adventurous women just like you! Perfect for solo female travelers, mothers and daughters and friends looking for an enchanting space where the best of yoga, health and wellness retreats come together in a light-hearted and friendly environment packed with fun, laughter and plenty of time to unwind from the pressures of life. Retreat to a paradise full of transformative yoga sessions, decadent spa treatments and a health and wellbeing program that will spark your spirit and leave you feeling refreshed and renewed. Nourish your body with healthy organic meals made with love by our chefs and enjoy the exotic sights and sounds of Bali life that lie just outside your door. Choose the program that resonates with you the most: Bali Goddess Retreats, Surf Goddess Retreats, Fit Goddess Retreats in Seminyak, and the latest offering Yoga Goddess Retreats in Ubud.

Yoga and Surf Retreat in Lembongan (Bali)

Yoga Bliss, Jungut Batu, Nusa Lembongan

Join this unique Yoga Retreat Package where you will experience a small island lifestyle, meet likeminded people, swim into crystal clear water, develop your yoga practice and most important: have fun.
You will learn how to surf and perhaps swim with Manta Rays! All of this on beautiful Nusa Lembongan Island.
Far away from the hassle of Bali, Nusa Lembongan offers a quieter environment and an ideal surf break to stand up and to improve your surf skills - making it the perfect location for your Yoga & Surf Retreat.

Yoga and surf lessons are open to all levels from beginners to advance practitioners.

All retreats can start at any day of the week and are available all year around.