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There are women-only professional clubs, women-only gyms, women’s athletic events, and girls also rule at Pura Vida Adventures surf retreats in Costa Rica.

Founded 10 years ago by surfer Tierza Eichner, Pura Vida Adventures brings women from the U.S. and other countries to the pristine beaches and rocking waves of Santa Teresa, Costa Rica for surfing and yoga vacations.

Santa Teresa Beach on the southern Nicoya Peninsula is a hot destination for surf and yoga retreats in Costa Rica. Santa Teresa i

As a surfer, wouldn’t you like to be able to surf for longer without getting tired, have more strength and flexibility and better balance, get a quicker pop-up, relax your breathing and sharpen your mental focus?

Yoga can help you do this. Pro surfers know that yoga keeps their performance constantly improving and aids in preventing injuries.

Here are 10 yoga poses for surfers that will improve your strength and flexibility, give you better balance, and help you avoid the all-too-common lower back