Comprehensive Guide: SUP Yoga

Ready to give SUP yoga a try? Check out this complete breakdown of the activity below!

Yoga has grown exponentially over the course of the last ten to fifteen years. From its original inception it has branched out into other forms divergent from its traditional form. 

One of those branches happens to be SUP yoga. 

No doubt you have seen plenty of pictures online of yogis practicing poses on their SUP boards. Often, the pictures are located in beautiful settings, under perfect conditions. They fold forward, up into wheel poses, even headstands. 

It’s enough motivation to want to give SUP yoga a try. 

But perhaps you’re left thinking, “Is it really for me? Is it too difficult? How many classes should I take?”

With all of these questions in your mind, you may find yourself to be hesitant to give it a go. 

Instead of allowing the doubts to linger, we’ve decided to put together a comprehensive guide on SUP yoga where you will learn:

• Who SUP yoga is for
• Health benefits of the practice
  
• Different types of yoga explained
• Equipment essentials to get started
• How to practice
• And more!

Whether you are an avid yogi on the land or a complete beginner, when you finish reading this guide you will know everything you need to get start today. 

How This Guide Works

Are you ready to give SUP yoga a try?

Before you head to the water, it’s always a great idea to learn as much about an activity before you give it a go in order to have the correct foundation of knowledge…

To help you start and quickly progress with proper safety. This is important, especially with an activity that requires strength and balance like SUP yoga. 

So, instead of fast-forwarding to standing on your board in tree pose, let’s first build a foundation of understanding that will help you on the water at your very first class.

We will cover everything you need to know in order to start your journey into SUP yoga. 

After reading this, be sure to head to our SUP Search section where you can find an outfitter near you who holds SUP yoga classes. 

SUP yoga is a great way to get in touch with nature, dive head first into mindfulness, or burn some extra calories with a smile on your face (instead of a painful grimace). 

Find out how and more by continuing below…

Getting Started 

How is SUP Yoga Related to SUP?

While not obvious, there is a direct relationship with stand up paddling and yoga. In fact you may have already experienced the need for a stretch after a long paddle, or stiff legs, and aching feet that can come after a long time standing on your board.

One of the important milestones on the SUP learning curve is the ability to move your feet in time with the movement of the water beneath you. Mobility and flexibility are cornerstone skill sets to develop while building your paddling skill set. 

Additionally, if you can pull off a downward dog, or handstand you will build your confidence in your equipment as well. If it can support you doing one of those moves you can keep it stable when the water gets bumpy.

One more thing, SUP is the perfect vessel to build a healthy, water-based life, through all of its disciplines.

Connecting to your body, the SUP community, mother nature, and most importantly the moment. Yoga is about breath, and movement and SUP is similarly about connecting to the moment and the energy that is on the water. Your SUP yoga practice will help you in moments when the conditions change, finding your breath, and creating momentum in those moments is a critical skill to keep you safe and paddling onward in all types of waters.

Who is SUP Yoga for?

Everyone! 

SUP yoga does require participants to have adequate balance and paddling experience. While we encourage everyone to take part, it is important to take a few beginner SUP classes first. With an understanding of how to paddle, what it feels like to paddle on a SUP, and the simple mechanics of a paddle stroke, you will be better prepared for when you want to take your skills into SUP yoga.

Before you start trying to balance in the downward-facing dog, it’s important to make sure you have a decent grasp of what paddle boarding is and the basic techniques you need. You have to be comfortable with some fundamentals of paddle boarding, including:

• Paddling into an open space of water
• Moving from sitting to standing
• Distributing your weight across the board
• Safely falling into the water
• Getting back on the board from the water

These foundational skills will not only boost your confidence but also ensure you can enjoy and benefit from your SUP yoga practice safely and effectively.

Different Types of Yoga

Hatha

The literal translation of Hatha means 'force.' In a yogic sense it can mean the classes can be of a great variety. It's more of a general term to describe yoga as a whole. As such, it is important to contact the yoga studio or instructor to find out exactly what type of class in terms of tempo and difficulty it is.

Vinyasa

While Vinyasa too can be a more general term, in todays standards it usually means a high-intensive flow through a series of sun-salutations. In Vinyasa breath is used to string a series of movements together as you go through class. While no two vinyasa classes are the same as it depends on the instructor's preferences, they do follow a similar script. Usually each class begins in an easy pose like child's pose, and moves towards a series of flows through sun-salutations to get your heart rate up, and culminates in a balance pose or back bend pose followed by a resting pose. Due to the rigor involved in the class, it might not be great for beginners unless you are physically fit.

Yin

Yin yoga is the slowest of the classes on our list and will involve many resting phases to balance the bodies' energies. However, don't take slow as being easy. In yin yoga, practitioners are expected to hold poses for longer periods of time instead of flowing through different sequences. Poses can be held up to 45 seconds to an entire minute before you change position. This can be difficult for some. It is important to know your personality and if this style will appeal to you before you decide to engage in a class.

Hot

Hot yoga is a general term used to describe the type of environment you're practicing in. Classes can be of any style, the only requirement is that the class takes places in a heated room - ranging anywhere from 80 degrees up to 100 degrees Fahrenheit. The heat is designed to help with detoxification and increase flexibility. Expect to get sweaty when you take a hot yoga class!

Iyengar

This type of yoga is named after its creator - B.K.S. Iyengar. Considered one of the foremost influential yoga teachers in the world, this sequence is focused primarily on body alignment and precision with an emphasis on posture. The class itself will utilize props such as belts and blocks to assist in proper alignment through the sequence. Think quality of poses over quantity when it comes to Iyengar.

Ashtanga

High power, high heat, and high energy. Developed in the 20th century by K. Pattabhi Jois, Ashtanga Yoga uses a prescribed set of movements instead of a free-flowing class, to induce heat, detox the body, and synchronize the breath with each movement. An Ashtanga class is all about pushing through your mental blocks, cultivating clarity, mindful breathing, flexibility and endurance.

Restorative

Restorative yoga is another creation of B.K.S. Iyengar. It involves much like the name implies - restoring the body and mind to balance and peace. Each class involves a passive stretching designed to open and expand tight muscle groups within the body. In class, each pose is held for longer periods of time to fully open any tightness or blockages as well as to let go of any lingering tension.

Yoga Nidra

Created by Swami Satyananda Saraswati in the early 1960's, yoga Nidra uses guided meditation instead of a series of poses in order to induce this near-sleep state. Yoga Nidra is considered one of the most relaxing yoga classes within the community.

Reasons for Trying SUP Yoga

Increase Your Balance: It’s no secret, SUP yoga takes place on the water. And being on the water is a challenge for your balance. But did you know, with balance practice you can actually keep your brain healthier?

It’s true!

According to a small study published in Scientific Reports, “A 2017 study found balance training can help increase both memory and spatial cognition (a process that involves how the brain organizes and uses information about its environment).”

How is this possible?

The mechanism might be complicated but the explanation is fairly simple. When your body repeats motions on a daily basis, your brain’s cells fire in the same way. This helps create better reflexes as it speeds up the time of communication between certain sections of your brain. 

But if you introduce a new form of movement, say balance training during SUP yoga, your brain is forced to fire new areas that help create new connections between the cells. In essence, you are waking up new parts of your brain which keeps you younger and healthier. 

Get Outside: It’s obvious to any modern person living today - we don’t spend enough time outside. This is due to work obligations, extended Netflix sessions, and poor weather in certain areas of the world. 

But it is very important for your health (both mental and physical) to spend as much time outdoors as you can. 

According to WebMD being outside helps with increasing your Vitamin D levels (which helps your immune system), it lessens anxiety as being in your natural environment quiets your mind, it helps to regulate your sleep patterns by following the natural cycles (watching TV or scrolling on your phone at night are not good habits!), improves your focus, boosts you creativity, and more!

Increase Strength and Flexibility: SUP yoga is a full body workout. It engages numerous muscles on your arms, legs, and core. If you remain consistent in your practice you will notice the changes in your body in no time! 

Decrease Stress and Anxiety: This last reason for trying SUP yoga is also a benefit of trying land yoga as well. When you move through yoga poses you are engaging in an ancient system (or science) of the body designed to increase circulation, drain lymph systems, and increase your breath. These all combine to ease tension in the body and quiet the mind. And that will inevitably decrease your stress and anxiety - helping you to live a more peaceful, balanced life. 

The Benefits of Improved Blood Circulation from SUP Yoga

Enhanced Physical Health

Improved blood circulation is one of the key benefits you'll experience through SUP Yoga. By promoting more efficient blood flow, your body can more effectively transport oxygen and essential nutrients to muscles and organs. This leads to better overall physical health, enhanced organ function, and quicker muscle recovery.

Mental Clarity and Reduced Stress

When your blood circulates more efficiently, it helps to reduce levels of cortisol—the stress hormone—while increasing the release of endorphins. This combination can lead to a significant reduction in stress and anxiety while simultaneously boosting your mood. Improved circulation can also enhance cognitive functions like quicker decision-making and improved memory.

Better Skin and Detoxification

Enhanced circulation also contributes to healthier skin. Increased blood flow helps to deliver oxygen and nutrients to the skin cells while aiding in the removal of waste products. This contributes to a clearer complexion and an overall healthier glow.

Cardiovascular Benefits

Practicing SUP Yoga can also contribute to improved cardiovascular health. Better circulation reduces the risk of heart diseases and helps maintain your blood pressure at healthier levels. This is vital for long-term heart health and overall well-being.

In summary, improved blood circulation from SUP Yoga offers a multitude of benefits, ranging from enhanced physical health and reduced stress to better skin and cardiovascular improvements.

How Does SUP Yoga Promote Mindfulness?

In an era where the demands of daily life can easily overwhelm us, mindfulness has gained prominence as a means to reclaim inner peace and clarity. SUP (Stand-Up Paddleboard) Yoga is an excellent avenue to foster mindfulness, blending physical exercise with mental tranquility.

Engaging the Present Moment

When you're on a paddleboard in the water, your attention is naturally drawn to maintaining balance. This focus on steadying yourself encourages you to be present in the moment. The gentle rocking of the board helps anchor your mind and body, reducing distractions and fostering awareness.

Deepening Breath Control

Breath control is a cornerstone of both yoga and mindfulness practices. On a paddleboard, the rhythmic motion of the water can complement your breathing cycles. This enhances your ability to regulate breath, which is essential for achieving a calm and focused state. The act of coordinating your breath with each movement enriches the mindfulness experience.

Connecting with Nature

Practicing yoga on a paddleboard allows you to immerse yourself in nature. The sounds of water, the feel of the breeze, and the sight of the sky work together to create a serene environment. This natural setting can significantly enhance your mindfulness practice, providing a direct connection to the environment that calms the mind and invigorates the spirit.

Encouraging Inner Calm

Balancing on a paddleboard requires concentration and poise, both of which are key elements of mindfulness. The necessity to focus sharpens your mental acuity and helps you reach a deeper level of inner calm. Each pose transitions seamlessly, supported by the water, which serves to further soothe the mind.

Empowering Personal Growth

The combination of yoga and paddleboarding can be challenging, yet highly rewarding. Overcoming these challenges can boost confidence and reinforce a sense of personal power. Your progress in SUP Yoga can serve as a metaphor for overcoming life's obstacles, promoting a mindful perspective of perseverance and growth.

Stand-Up Paddleboard Yoga integrates physical, mental, and environmental elements into a cohesive mindfulness practice. By engaging all these aspects, it offers a holistic approach to achieving tranquility and self-empowerment.

 

Enhancing Breath Control with SUP Yoga

SUP (Stand-Up Paddleboard) Yoga offers a unique platform to deepen your breath control. The challenge of maintaining balance on a paddleboard engages your core muscles and forces you to breathe more mindfully.

Here’s how SUP Yoga can significantly improve your breath control:

Stronger Core, Deeper Breaths

• Balance and Stability: The unstable surface of a paddleboard requires constant adjustments, which engage your core. This, in turn, promotes deeper diaphragmatic breathing to maintain stability.
• Muscular Engagement: As you float, different muscle groups are activated more intensely than on solid ground. This heightened engagement encourages a steady, controlled breathing pattern.

Increased Mindfulness

• Focused Attention: The natural surroundings and the need to balance draw your focus inward. This heightened mindfulness makes each breath more deliberate, enhancing overall breath awareness.
• Stress Reduction: Being on water has a calming effect. The serenity aids in reducing stress, which naturally helps in slowing and deepening your breath.

Improved Lung Capacity

• Extended Pose Duration: The challenge of holding poses on a moving surface often promotes extended breath holds and controlled breathing. This can gradually expand your lung capacity.
• Cardio Benefit: Paddling to and from your yoga spot serves as a cardio workout, which helps to improve overall respiratory function.

Applying Breath Control Beyond Yoga

Mastering breath control in SUP Yoga doesn’t just stay on the water. It extends into everyday life by:

• Enhancing Focus: The skills learned can help you concentrate better in stressful situations.
• Improving Overall Wellness: Consistent practice can lower blood pressure and improve sleep quality.

Integrate SUP Yoga into your routine to cultivate stronger breath control, both on and off the mat. The added challenge of balancing on water makes your breath work more intentional and effective, yielding benefits that ripple through every facet of your life.

How Does SUP Yoga Differ from Traditional Yoga on Land?

SUP Yoga, or Stand-Up Paddleboard Yoga, offers a unique twist on traditional land-based yoga practices by taking the experience onto the water. While both forms of yoga aim to stretch and strengthen muscles, as well as encourage controlled breathing, there are some key differences when practicing on a paddleboard.

Balance and Stability

• On Land: Yoga mats provide a stable surface that does not move, making balance easier.
• On Water: The paddleboard is a dynamic platform that constantly shifts with the movement of the water. This requires you to make continuous small adjustments in your body and weight distribution to maintain balance.

Engagement of Muscles

• On Land: Traditional yoga primarily focuses on core strength, flexibility, and breath control.
• On Water: SUP Yoga intensifies the workout by engaging core stabilizer muscles even more as you work to stay balanced on the board. These micro-adjustments activate muscles that may not be as challenged in typical land-based routines.

Connection with Nature

• On Land: Yoga studios or other indoor settings provide a controlled environment free from natural distractions. Outdoor yoga on solid ground also offers more stability.
• On Water: Performing yoga on a paddleboard immerses you in a natural setting, often in a serene environment such as a lake or calm ocean bay. This direct contact with nature can elevate your practice, bringing a deeper sense of peace and mindfulness.

Equipment Differences

• On Land: Typically, you need a yoga mat and maybe some props like blocks or straps.
• On Water: Your paddleboard essentially becomes your yoga mat. It's designed to withstand the elements and provide the necessary stability. Paddles are used to navigate to your practice spot and some practitioners use an anchor to stay in place during their session.

Added Challenge

• On Land: The relatively static environment allows for a predictable practice.
• On Water: The unpredictability of the water's movement introduces an added layer of difficulty. Even simple poses can become more challenging due to the need for constant balance.

By taking yoga out onto the water, SUP Yoga encourages a stronger connection with both your physical body and the surrounding natural world. This innovative approach brings added layers of complexity and mindfulness to the traditional yoga practice, making it a refreshing alternative for yogis looking to diversify their routine.

The Advantages of Paddleboard Yoga in Nature

Connecting with Nature: Practicing yoga on a paddleboard places you directly within a natural setting, providing an immersive experience that a traditional studio simply can't replicate. The serene environment of flowing water and open skies can make your session feel deeply enriching.

Enhanced Relaxation and Mood: Breathing in the fresh air and being surrounded by nature have well-documented benefits, such as reducing stress and elevating your mood. This calming atmosphere can make each yoga session more effective, helping to clear your mind and boost overall mental well-being.

Engaging All Your Senses: The gentle lapping of water against your paddleboard, the scent of fresh lake or sea air, and the melodic sounds of nature can heighten your sensory experience. This engagement of all senses can deepen your practice and enhance mindfulness.

Improved Balance and Core Strength: Yoga on a paddleboard naturally introduces an element of instability, forcing you to engage your core muscles more than you would on a solid surface. This increased challenge can significantly improve your balance and physical strength over time.

A Unique and Enjoyable Experience: Taking your yoga practice onto a paddleboard in nature offers a unique opportunity for adventure. This distinctive twist not only keeps your routine exciting but also motivates you to stay committed to your practice.

By integrating the tranquility of natural surroundings and the physical benefits of paddleboard yoga, you can enjoy a more holistic and rewarding wellness experience.

How Does SUP Yoga Provide a Refreshing Change from Traditional Yoga and Paddle Boarding?

A Fusion of Tranquility and Challenge

SUP Yoga, or Stand-Up Paddleboard Yoga, offers a unique blend of both traditional yoga and paddleboarding, creating an invigorating experience that sets it apart. Unlike yoga performed on land, practicing yoga on a paddleboard in the water introduces an element of instability. This requires greater balance and engages core muscles more intensely, providing a more dynamic workout.

Nature’s Wellness Studio

Performing yoga on the water allows you to connect deeply with nature. The gentle sway of the water beneath your board, the fresh outdoor air, and the soothing sounds of nature create a calming environment that elevates the meditative aspect of yoga practice. This connection with the natural world enhances mental clarity and inner peace, offering a refreshing break from indoor yoga routines.

Enhancing Paddleboarding with Mindfulness

Combining yoga with paddleboarding turns a fun physical activity into a mindful practice. SUP Yoga encourages practitioners to slow down and focus on their movements, improving their paddleboarding skills by teaching better balance and stability. This mindful approach not only makes paddleboarding more enjoyable but also promotes overall well-being.

Breaking Fitness Monotony

Incorporating SUP Yoga into your fitness routine is an excellent way to stave off workout boredom. The novelty of practicing yoga on a paddleboard keeps your exercise regime fresh and exciting. Trying out new poses on an unsteady surface can be challenging yet highly rewarding, helping to maintain high motivation levels.

Versatile for All Skill Levels

Whether you're a yoga enthusiast, a paddleboard veteran, or a beginner to both, SUP Yoga is adaptable. Beginners can start with simpler poses and gradually progress to more complex ones, while seasoned practitioners can find new challenges and deepen their skills. This inclusivity makes SUP Yoga accessible and enjoyable for everyone.

In summary, SUP Yoga offers a refreshing change by infusing traditional yoga and paddleboarding with the serenity of nature, the challenge of balance, and the excitement of a diverse workout.

Equipments Essentials

SUP Board: Some boards are specifically designed for SUP yoga and they are shaped like it. Usually they’re around 10’-11’ in length, very wide, with thick rails. 

However, most of the time, any flatwater SUP board will work for your practice. The important thing is to always try it before you settle in for class. However, there are a few things you must consider…

Make sure the rails are thick enough to support your weight, the length is long enough to stretch into poses that require you to lay down, and it is wide enough to ensure you have adequate balance in every pose. 

Often the best option is an iSUP. Inflatable paddle boards are thicker and softer than hardboards and make for the perfect platform to perform every SUP yoga pose. 

However, when you arrive at your first class, your qualified SUP yoga instructor will be able to guide you towards picking the right board for your size and skill. 

Paddle: Any paddle will do when it comes to SUP yoga. These classes are less about paddling and more about arriving at your anchor spot to start your class.

As long as the paddle is in good working order, you’re okay to use it. The important thing is to always try it before you settle in for class. However, there are a few things you must consider…

Make sure the rails are thick enough to support your weight, the length is long enough to stretch into poses that require you to lay down, and it is wide enough to ensure you have adequate balance in every pose.

Additionally, when it comes to width, the bigger the board the better. Ideally, you need a board at least 34” wide to give you maximum stability as you explore your yoga practice. The width of a paddleboard directly affects the balance of the rider, ensuring you can maintain your poses without tipping.

By considering these factors, you’ll be well on your way to a more stable and enjoyable paddleboard yoga experience.

Leash: While you will not be wearing your leash during the class, it’s still important to have one when you are paddling to and from your anchor position. 

PFD: As in all things SUP, always wear a PFD (either belt or vest) while you are paddling on the water. Once you arrive at your anchor spot, ask the instructor if you can take off your PFD once class begins. Store it on the front of your board and out of the way for the duration of class. 

Anchor: Having the need for an anchor will depend on how the instructor would like to conduct the class. If you have a docking mat where you can attach your board you will not require an anchor. But if you are planning on practicing by yourself, it is important to have a high-quality anchor on board that will allow you to stay stationary for the duration of your time on the water. 

Dry Bag: Most of the time instructors will have a place where you can store your valuables. If you do decide to practice on your own, it’s a great idea to have a dry bag where you can store your keys and phone if need be! 

Sunscreen: Remember - you are outdoors! Always apply the appropriate amount of sunscreen to avoid any bad burns. 

Towel: If you happen to fall in (it can happen to the best of us!) then having a towel on your board can be a great way to dry off and get quickly return to the flow of the class.

What to Wear

There are plenty of options for yoga clothing these days. And while it can be tempting to put on your best LuluLemon outfit, it might not be the best choice for SUP yoga. 

You can go with regular yoga pants or shorts, but it might be best to opt for bikini bottoms or board shorts for your first time. In case you do happen to fall in, you will want to be wearing something that dries quickly. 

This, of course, is also weather dependent. If the air temperature is cool, opt for a long sleeve rash guard or even light neoprene wetsuit top. It might be hot while you practice yoga but if you fall in, it will keep your teeth from chattering! 

How to Choose the Best Board for SUP Yoga 

We’ve already alluded to the best boards for SUP yoga in our previous section - inflatable paddle boards. 

The best boards for SUP yoga are inflatable paddle boards. iSUP make the best boards to practice yoga on for two reasons…

1. They’re durable.

   Inflatable boards are filled with air, as opposed to hardboards which have a foam core and fiberglass outside. This is the main reason why when you fall on an inflatable board, you don’t hurt yourself or your board. On a standard fiberglass board, if you do fall on it, you are in danger of denting or cracking the fiberglass. On an inflatable, you bounce right off of the surface with minimal to no damage to yourself or your board.

2. They’re easier to balance on.

   Inflatable boards often have thicker rails (upwards to 6”) and wider decks, which means you’ll be floating higher on the water. Both of these attributes contribute to balance on your board. And when it comes to SUP yoga, balance is key!

You want the right board that will give you the best balance while on the water so you can spend your time practicing yoga and not your doggy paddle.

To ensure optimal performance, we recommend a board at least 11’ in length, 33” in width, and 6” in thickness. These dimensions provide ample space and stability, crucial for maintaining poses and comfort during your yoga practice.

Another attribute to look for is the type of deck pad on the board. If it is a diamond deck pad, it will likely be painful to stand, lay down, or be on your knees for extended periods of time. Instead, you want to look for a board that has a flat deck pad that is comfortable.

iSUP boards are made now to easily incorporate SUP yoga poses and classes. When it comes to these, you can’t really go wrong in your purchase!

Expert Tips to Improve Your SUP Yoga Practice

Improving your Stand-Up Paddle (SUP) Yoga practice requires dedication and some expert insights. Here are some top tips to help you elevate your sessions:

Breathe with Intention

Deep, mindful breathing is fundamental in yoga and even more crucial on a paddle board. Focus on each inhale and exhale to maintain your balance and ease into more challenging poses.

Steady Your Gaze

When performing standing poses, pick a focal point on the horizon, like a tree or a building, to help stabilize your balance.

Mark Your Board's Center

To keep your weight evenly distributed, mark the center of your paddle board with tape or a paint line. This simple visual aid will remind you to stay centered.

Embrace the Splash

Don't shy away from falling into the water. It’s all part of the experience and adds an element of fun to your practice.

Choose the Right Board

Using a sturdy, wide inflatable board can make a significant difference. These boards offer a stable surface, higher out of the water, allowing for better balance.

Join Classes

Participating in SUP Yoga classes can provide guided support and help you improve your technique. Plus, it's a great way to connect with like-minded enthusiasts.

By incorporating these expert tips, you'll be well on your way to mastering SUP Yoga and enjoying a more balanced, fulfilling practice on the water.

Beginner Poses to Try

Before you head to the water, we suggest you give these poses a try on land first. Get your feet underneath you, feel how your body reacts to being in these poses, and then you’ll be ready to translate it to the water! 

Child’s Pose

Start on all-fours. Inhale. And on the exhale keep your hands placed forward and bring your hips down to your heels. 

This pose is great for your shoulders and hips. 

Downward Dog

 While still in child’s pose, take a big inhale and bring your hips towards the sky while at the same time keeping your hands and feet anchored to your board. Your arms should be straight, your legs straight, and your hips high. 

This pose strengthens your arms, legs, and shoulders while stretching your hamstrings. 

Warrior I

Bring one foot forward and your back foot horizontal into an lunge-like pose. Your front knee should be bent as well. Lower into the pose. And bring your arms straight over your head with your shoulders on either side of your ears. 

This pose helps to strengthen your legs, back, and abs.

Warrior II

While still in Warrior I take a deep breath. On the exhale bring your left hand forward and your right hand back in a straight line with your knees. You should be looking right over your front fingertips. Front knee is bent and the back knee is straight. 

This pose is great as an inner thigh and hip strengthener. 

Cobra Pose

Come down into a plank position. From plank lower your body down to touch your board. Keeping your hips down, raise your chest and take a large inhale. 

This pose will stretch your shoulders and chest, plus build flexibility in your back. 

Forward Fold

After cobra, bring your feet forward until they are in between your hands. Let your head hang low and release your lower back. You should be folded from your hips with your arms and head hanging. 

This pose is great to increase circulation to your brain and relieve tension in your back. 

Mountain Pose

From forward fold take a large inhale, hinge from your hips, and bring your arms overhead. Try it with a slight arch in your back looking towards the sky for an extra stretch. 

This pose is great to relieve stress in your lower back, increase positive hormones, and make you feel powerful. 

Chair Pose

From mountain, keep your hands over your head, and sink your hips downward as if you were sitting in a chair. You should still be able to see your toes over your knees as you settle into the pose. Hold it here as long as you can while remembering to breath!

This pose is a great quad strengthener. 

Corpse Pose

Your resting pose. Come into a comfortable lying position on your board with your face towards the sun. Take a few deep inhales and exhales and settle your body down. Stay here for as long as you need!

This pose is a great stress reliever after a long practice. 

Advanced SUP Yoga Poses for Expert Yogis

Looking to elevate your stand up paddleboard (SUP) yoga practice? Challenge your balance and strength with these advanced poses:

1. Extended Side Angle Pose (Utthita Parsvakonasana)
   • Enhance your stability and stretch your sides with this pose. It's perfect for working your legs, back, and arms while maintaining that tricky balance on water.
2. Half Moon Pose (Ardha Chandrasana)
   • This balancing pose tests your core and coordination. With one hand on the board and one leg extended, it’s a true testament to your yogic prowess.
3. Crow Pose (Bakasana)
   • A great arm balance that translates beautifully onto the water. This pose requires significant upper body strength and core engagement, ensuring you stay afloat.
4. Wheel Pose (Urdhva Dhanurasana)
   • Open your chest and shoulders while challenging your balance. Performing the wheel pose on a SUP board can enhance flexibility in your back and wrists, with the added bonus of a watery cushion.
5. King Dancer Pose (Natarajasana)
   • Develop your focus and balance with this elegant pose. The combination of a delicate stretch and a strong hold makes it ideal for seasoned yogis looking for a challenge.
6. Forearm Stand (Pincha Mayurasana)
   • This inversion requires strength and precision. Practicing it on a SUP board not only works your shoulders and core but also enhances your concentration.
7. Scissor Pose (Eka Pada Koundinyasana II)
   • A wonderful mix of balance, flexibility, and strength, this arm balance demands intense focus and control, perfect for advanced practitioners aiming to push their limits.

Tips for Practicing Advanced SUP Yoga Poses

• Start Slow: Begin with poses you’re comfortable with before attempting the more challenging ones.
• Be Mindful of Your Surroundings: Ensure you're in calm waters and aware of the conditions around you.
• Focus on Your Breath: Maintaining steady, deep breaths will help you balance and stay calm.
• Use a Quality Paddleboard: The stability of your board is crucial.

By incorporating these advanced poses into your SUP yoga routine, you’ll not only refine your balance and strength but also deepen your connection with nature. Happy paddling and posing!

Demo Videos

In case it was difficult to understand the motions required for the above mentioned yoga poses, we’ve included a few key videos that demonstrate them and a few others!

SUP Yoga Beginner Sequence: SUPfit

Follow this quick rundown of the best yoga poses to try on your board! 

Check out these top 10 yoga poses to try on your board the next time you’re on the water!

SUP Yoga Basics

If you are brand-new to the idea of SUP yoga, check out this quick rundown from REI. 

Find a Class Near You

Ready to give SUP yoga a try? Then head over to our SUP Search section where you can type in the activity/your location and be instantly hit with many options to begin your SUP yoga practice today! Find the best and closest outfitter near you where they can guide you through an entire class. 

And become a member today to save upwards to 10% on classes (participating outfitters only). 

Best Locations to Practice SUP Yoga

For those seeking serene and picturesque spots to practice SUP Yoga, look no further. Below are some of the premier destinations that offer both tranquility and stunning natural backdrops for your paddle board yoga sessions.

1. Lake Michigan

With its expansive bays and serene shorelines, Lake Michigan serves as an ideal location for SUP Yoga. The diverse landscapes and calm waters create a perfect setting for a rejuvenating yoga practice.

2. Florida Keys

If tropical vibes and warm waters are what you seek, the Florida Keys should be on your list. The calm, clear waters provide a soothing environment for yoga enthusiasts. Big Pine Key, in particular, offers a memorable experience with its peaceful ambiance.

3. Lake Tahoe

Known for its breathtaking views and pristine water, Lake Tahoe is a stunning destination for SUP Yoga. The crystal-clear waters reflect the surrounding mountains, making your yoga session both a visual and spiritual treat.

4. Lake Grapevine, Dallas

For those near Dallas, Lake Grapevine offers an excellent opportunity to join SUP Yoga classes and connect with a community of like-minded individuals. The peaceful lake setting facilitates a calming yoga practice.

5. Union Reservoir, Colorado

Nestled in the heart of the Colorado mountains, Union Reservoir is a popular spot for SUP Yoga. The serene landscape and tranquil waters make it perfect for a meditative paddle and yoga session.

Whether you prefer a tropical paradise or a mountain retreat, these locations provide the perfect backdrop for your SUP Yoga practice. Select a spot that resonates with you and immerse yourself in nature while enhancing your yoga journey.

Related Articles

Haven't quite quenched your thirst for SUP yoga? Check out these related articles for more information on the topic:

How to Become a SUP Yoga Pro One Pose at a Time - try these poses at home!

5 Great Outfitters in Australia for SUP Yoga

6 SUP and Yoga Fitness Classes in the Washington D.C./Maryland Area

Or head to our SUP Search section, click SUP yoga on activities and search for an outfitter near you!