--- title: Yoga for surfers: a morning routine before the Itacaré waves · Espaço Leve Alma description: A 10-minute routine before you paddle out in Itacaré, when the waves come in, and which class on the deck suits surfers. url: https://espacolevealma.com.br/blog/yoga-for-surfers-itacare/ language: en alternate_pt-BR: https://espacolevealma.com.br/pt/blog/yoga-para-surfistas-itacare/ --- [Home](https://espacolevealma.com.br/) › [Blog](https://espacolevealma.com.br/blog/) Blog # Yoga for surfers: a morning routine before the Itacaré waves Before a surf in Itacaré, ten minutes is enough: seated breathing, cat and cow, downward dog, lunges, a chest lift, a deep squat and the floor-to-feet move. On the deck, Power Vinyasa gives you mobility and breath, and Yoga Sculpt fills the flat days. Last checked 12 October 2026 · [Leia em português](https://espacolevealma.com.br/pt/blog/yoga-para-surfistas-itacare/) ## When the waves are on in Itacaré Itacaré has waves all year, and Tiririca is the town's classic surf beach: the town hall describes strong, consistent waves and regular contests there. Sources do not agree on the best season. The Brazilian blog Esse Mundo é Nosso picks winter, July and August above all, when cold fronts help build bigger waves. Tripbase names June to November, with swell from the South Atlantic. The Mondo Surf guide says Tiririca works best on an east swell, a west-southwest wind and a mid tide, and warns of rocks at both ends and cross currents. The water runs from about 24 °C, August to November, to 28 °C in April, going by satellite readings from 2024 to 2026. The day's forecast decides the rest. For rain and sea month by month, see [when to visit Itacaré](https://espacolevealma.com.br/blog/when-to-visit-itacare/). ## A 10-minute routine before you paddle out Do it at home or on the sand, slowly, breathing through your nose. The aim is to wake up the parts of you that paddling and the pop-up use, and to reach the water paying attention to your breath. There is no flexibility goal and no perfect pose: go as far as feels comfortable. 1. **Seated breathing (1 minute).** Cross your legs and sit tall. Breathe in through the nose for a count of four, out for a count of six. 2. **Cat and cow (1 minute).** On hands and knees, round your back as you breathe out and let your belly drop as you breathe in. Move with the breath. 3. **Downward dog (1 minute).** From hands and knees, lift your hips into an upside-down V. Bend your knees as much as you like and pedal your feet slowly. 4. **Low lunge, arms up (1 minute each side).** One foot forward between your hands, the back knee down. Reach your arms up and lengthen the front of the back hip. 5. **Lunge twist (30 seconds each side).** In the same lunge, keep one hand down and open the other arm to the sky, turning your chest. 6. **Chest lift on your belly (1 minute).** Hands beside your ribs, lift your chest a few centimetres, as you would paddling. Lower and repeat a few times. 7. **Deep squat (1 minute).** Feet wide, hips low, elbows inside your knees. If your heels lift, slide a folded towel under them. 8. **Floor to feet (1 minute).** From lying on your belly, come into the squat and then stand, slowly, a few times. It is the pop-up without the board. 9. **Standing breath (1 minute).** Feet parallel, eyes on the horizon. Three long breaths, then head for the water. If you have an injury or any doubt about your body, check with a health professional first. ## Which class suits surfers The Espaço Leve Alma deck is in the Concha neighbourhood, covered and open air, under the trees. Classes run 60 minutes (90 on Saturday) and take up to 10 people. | Day | Class | Time | | --- | --- | --- | | Monday | Power Vinyasa | 8:00 to 9:00 | | Tuesday | Yoga Sculpt | 9:30 to 10:30 | | Wednesday | Power Vinyasa | 8:00 to 9:00 | | Thursday | Yoga Sculpt | 9:30 to 10:30 | | Friday | Power Vinyasa | 8:00 to 9:00 | | Saturday | Power Vinyasa | 8:00 to 9:30 (the first Saturday of the month ends with a sound bath) | **Power Vinyasa** ties your breath to a moving sequence, in a steady flow from start to finish. For a surfer it is a full hour of mobility and of paying attention to breath. It fits before an afternoon session or after an early one. **Yoga Sculpt** is a yoga class with flowing sequences, music and light hand weights. You will sweat. It is a good pick for flat days, when you still want to move and the waves have not shown up. Both are taught with options called out loud, so newcomers to yoga keep up fine. Class is in Portuguese, English or both, depending on the group. ## A week of surf and yoga On mornings with good early waves, surf first and come to the Tuesday or Thursday class at 9:30, or save your practice for the next day. On flat days, the deck becomes the morning plan. If you are in town for a few days, look at the 4-class pack, to use within 30 days. Surf camps and groups can ask for a quote for a class of their own. See the [classes](https://espacolevealma.com.br/classes/) and [book](https://espacolevealma.com.br/book/) on the studio's calendar. Saturday usually fills first. ## Questions **Is it better to do yoga before or after surfing?** Both work. It comes down to the tide and when the waves are good: a short routine before you paddle out and a full class at another time of day is an easy split. **Do I need yoga experience for Power Vinyasa?** No. The teacher calls out options during class, and you pick the one that suits your body that day. **Is the deck close to the surf beaches?** The deck is in the Concha neighbourhood, and Tiririca is one of the town beaches, close to the centre of Itacaré. **Can surf schools or surf camps book a class for their group?** Yes. Groups, retreats and surf camps can ask the studio for a quote on WhatsApp. ## On the deck Power Vinyasa and Yoga Sculpt, six mornings a week, in Portuguese or English. [See the classes](https://espacolevealma.com.br/classes/) [Book a class](https://espacolevealma.com.br/book/) ## Sources - [Itacaré town hall, beaches (Tiririca: strong, consistent waves, contests)](https://itacare.ba.gov.br/praias/) - [Esse Mundo é Nosso, Quando ir pra Itacaré (waves all year, winter peak, cold fronts)](https://www.essemundoenosso.com.br/quando-ir-pra-itacare-melhor-epoca) - [Tripbase, Surfing in Itacaré (June to November, South Atlantic swell)](https://www.tripbase.com/destinations/itacare-brazil/surf/) - [Mondo Surf, Tiririca surf guide (east swell, west-southwest wind, mid tide, rocks and currents)](https://www.mondo.surf/surf-spot/tiririca/guide/12587) - [Temperatura do Mar, Itacaré: satellite sea temperature, 2024 to 2026](https://www.temperaturadomar.pt/america-do-sul/brasil/itacare/) [All articles](https://espacolevealma.com.br/blog/)