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7 Days Yoga and Surf for Women in Costa Rica

Pranamar Villas and Yoga Retreat, Santa Teresa, Puntarenas Province, Costa Rica

Surf & Yoga Holiday in Costa Rica

If you've ever dreamed of surfing into the sunset, then this is your adventure. Imagine yourself catching a wave and feeling the balance, grace and joy of playing in a warm ocean. Long white sandy beaches, unspoiled rainforest, a gorgeous bungalow right on the beach near a friendly village, and a bunch of fun-loving women to share the experience in a pressure-free, environment. Celebrate the surf and soul of Costa Rica with us this spring!

Perfect holiday recipe for every women

Our perfect recipe for relaxation and rejuvenation includes a blend of daily yoga and surfing spiced with long walks on the beach, a dollop of massage and free time, all complimented by outrageously fresh local cuisine and our expert staff to guide and support you every step of the way. Perfect for first-timers and accomplished surfers alike, come experience the exhilaration of catching a wave and the peace that is nurtured from a daily yoga practice and reconnection with nature.

Meet the instructors

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  • Awakening the Senses yoga each morning
  • Daily yoga in an inspiring ocean-view studio
  • Private one-on-one surf leson mid-week plus video analysis
  • Daily surf lessons and paddle school
  • Qigong for relaxation and balancing
  • Canopy Zip Line or Horsebackriding
  • 6 nights luxury accommodation
  • Gourmet meals

Skill level

  • Beginner
  • Intermediate
  • Advanced

Yoga styles

7 days with instruction in English
Spoken languages: English
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Pranamar’s elegantly designed villas has Costa Rican hardwoods, bamboo, and plenty of light-filled windows. They are decorated with Indonesian furniture, exotic fabrics, and Buddha statues. Guests will enjoy nature and ocean views in a relaxed, peaceful, and intimate setting.

All four poolside Villas include: personal pool entrance, 2 air-conditioned bedrooms, fans, screens, garden bathroom with granite stone tub, laptop size security safes, Wi-Fi, and 1 room with a king bed ($500 extra limited number available) and 2 twins (depending on your preference) two bathrooms, a living room, and huge decks and terraces. Every villas has a personal entrance to the pool! Fabulous!

Luxurious granite stone tubs surrounded by tropical gardens give a unique, exotic touch to the open-air bathrooms. Decorated with imported, hand- crafted Indonesian furniture and floating around a free-form pool, the villas create a relaxed, peaceful atmosphere complimented by their natural surroundings.


Awaken slowly to the sound of the ocean lapping the shore. Start the day conversing with new friends over a vibrant gourmet breakfast served with warm, tropical breezes. We will surf in the mornings from 9:30 to 12:30. Before we take to the water, we’ll do our morning yoga practice and awaken the senses, gently stretching our arms, back, and shoulders. Around 4:00 p.m., we will do our afternoon yoga session designed to support our bodies’ surfing endeavors or relax on one of the many hammocks on the beach. Evenings are filled with friendship and laughter, whether we’re kicking back beachside, enjoying a bonfire, or taking dance lessons.

Facilities and activities:

  • All surf equipment, use of a rashguard, wax, and accessories.
  • All yoga equipment including mats, blocks, and straps. (Bring your own yoga mat if you prefer).
  • Costa Rican Adventure Afternoon

Yoga training in Costa Rica

Practice, breathe, and sweat in one of Costa Rica’s newest and most inspiring studios. Our spacious yoga shala is open on three sides to allow the sea breeze and ocean song to flow thru. Built with beautiful teak floors, high bamboo ceilings, and antique Javanese doors, this sacred space is unforgettable and fully equipped. Nancy Goodfellow, our yoga instructor, offers daily yoga classes including soft flow, vinyasa flow with hip and shoulder openers. This focus will improve your flexibility and strength as well as your surfing.

Balance, focus, and core strength are key components of surfing. We will begin most mornings with awakening yoga to get ourselves ready for the day. We have several sunset yoga sessions planned as well. Nancy knows which poses most benefit sore surf muscles and incorporates awareness of the body into each session. She can help you reduce tightness in the hips and shoulders as well as improve strength and flexibility. Vinyasa yoga classes are designed to nourish the body, release tension, and allow you to connect with yourself.

Surfing at Playa Hermosa

We’ll surf every day! It’s Costa Rica, one of the premier surf destinations in the world, so it will be incredible! A short walk down the white sand beach is our gentle surf spot. This picturesque palm-lined beach is Playa Hermosa, ‘beautiful beach’ in Spanish. A short walk down the white sand beach is our gentle surf spot. This picturesque palm-lined beach is Playa Hermosa, ‘beautiful beach’ in Spanish. We provide safe, fun, and informative surf instruction. We teach safety first with fun and stoke as a close second. A low student-to-instructor ratio (2 to 1) will ensure that you receive thoughtful feedback and coaching. You will even have a one-on-one session mid-week plus a big bonus video analysis.

Our “home break" is perfect for learning with its sandy bottom and rolling waves. The area has some of the most consistent waves in Costa Rica. This does not mean gigantic. In fact, we selected this location for its favorable waves. Having said this, while Colleen has performed some amazing feats, even she cannot control the seas, so we are still subject to the tides and swells.

Women’s Quest is different than other surf retreats. Our first day will begin with "ground school" which is where we will teach you the basics of surfing, how to pop up and how to balance on the board. We have also created a very special “paddle school”, which will take place outside of Pranamar. It is a quiet beach with very gentle, rolling waves. We will teach techniques to paddle more efficiently and powerfully, how to turtle roll, how to spin around quickly (for catching waves) and how to find your sweet spot on the board.

Our instructors have the following essentials to help you achieve your goals:

  • Many years experience in surf instruction.
  • Genuine enthusiasm and patience.
  • Local knowledge of the area.
  • Passion for the ocean and surfing.
  • Surf lifesaving, CPR, and first aid certifications.


Colleen Cannon

Retreat location

The retreat is held in Santa Teresa, Costa Rica which is well known as a surf paradise. The lodging will be at the luxurious Pranamar Villas in Playa Hermosa, Costa Rica.


Each morning we will start the day with fragrant Costa Rica coffee. Pranamar’s restaurant serves outrageously delicious meals with spectacular views and a relaxed atmosphere. The chefs create dishes that nourish the body and enliven the senses. You’ll love Costa Rica’s local tropical fruits like pineapple, papaya, starfruit, and citrus. Pranamar utilizes the freshest ingredients for their menu with a strong emphasis on using organic and local produce. We also love our smoothies at every meal! All meals are included, with the exception of one lunch and one dinner where you’ll be free to explore some fabulous local restaurants.

The following meals are included:

  • Breakfast
  • Lunch
  • Dinner

The following dietary requirement(s) are served and/or catered for:

  • Vegetarian
  • Vegan
  • Gluten Free
  • Pescatarian
If you have special dietary requirements it's a good idea to communicate it to the organiser when making a reservation

Things to do (optional)

Below are some options for your free time and extra activities. Some of these options may include additional costs. If you have any inquiry or you would like to make further arrangements, you can do so by contacting Women’s Quest. Simply click on the Send Inquiry button to send a message to Women’s Quest.

Evening activities include boutique shopping in town, dancing, making prayer flags and a star-filled night bonfire on the beach. You can also visit fabulous local restaurants. Extra activities with fees can be arranged for ATV Tours/Rentals, Fishing Tour, and Massage.

What's included

  • 4 days of surf instructions
  • Canopy Zip Line
  • Daily yoga, stretching, and meditation sessions
  • Women’s Quest journal
  • Nutritious meals
  • All surf equipment, use of a rashguard, wax, and accessories
  • All yoga equipment including mats, blocks, and straps.
  • Goodie bag from sponsors
  • 6 nights accommodation

What's not included

  • Airfare
  • Airport transfers
  • One lunch
  • One dinner

How to get there

Recommended Airports

Arrival by airplane

  • First, fly into San Jose, Costa Rica (SJO).
  • Next, an easy 25 minute flight takes you to the town of Tambor on the Nicoya Peninsula.
  • For flight reservations contact Sansa Airlines, www.flysansa.com. Book this flight early because seating is very limited.
  • Once in Tambor, a friendly taxi driver will take you to Pranamar Villas in Playa Hermosa.

Cancellation Policy

  • A reservation requires a deposit of 14% of the total price.
  • The deposit is non-refundable, if the booking is cancelled.
  • The rest of the payment should be paid 90 days before arrival.
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