SUP Yoga : Six Poses to Try Out on the Water


People have many different methods of releasing stress. Some people find the water incredibly calming. Other people find activities such as paddle boarding as a great way to release excess stress. Some find yoga as a great way to calm yourself down. Many people enjoy the combination of these three things with SUP yoga.

What Is Stand Up Paddle Board Yoga?

Standup Paddle Board (SUP) Yoga combines the water, paddle boarding, and yoga. SUP is a yoga class that is conducted on the water. The paddle boards act as the stable surface on which to go through an entire yoga practice.  With the fun and exciting combination of all these elements, there is something in SUP yoga for everyone. Also check out our recommended paddleboards right here!

5 Reasons to Do SUP Yoga

 Are you tempted to try a SUP Yoga class, but you are not sure if it is worth it? Are you trying to convince your friends to go with you? SUP yoga is more than just a passing fad. It has many real health benefits and is there to provide a proven good time!


  • Tighten your Core Like Never Before!


Balancing in certain yoga poses for extended amounts of time is tricky enough on the solid ground. It takes great amounts of core strength and balance. You know what takes greater amounts of core strength? Doing the same poses and routines on the water! The slightly bumpier, inherently unstable motion of the water demands that you work your core more than you would on land. If you are looking to build up your six-pack in no time at all, SUP is the way to do it!


  • You Will Be Mentally There the Whole Time!


When meditating and being told to breathe in and out at a pace that is solely reserved for sleep, you can often find your mind wandering in a normal yoga class. In a practice that is supposed to take your stress away and improve your mindfulness, you end up losing your mindfulness, and as a result, getting more stressed. However, much like the way SUP yoga takes up a greater amount of core strength, the complicated nature of the activity requires you to be mentally present at all times. Otherwise, you will not be able to complete the moves! If you want to streamline the mental effects of yoga, SUP yoga is the place for you!


  • Your Technique Will Improve!


Because your mind and body have to be fully invested throughout the entire practice to avoid falling into the water, your technique will improve greatly. A misplaced knee or a toe out of alignment could send you into the water. However fun and refreshing it may be to fall in, by maintaining the goal of doing the poses correctly to avoid falling in the water, your technique will improve far more quickly than it would on land.


  • It’s Incredibly Calming!


Yoga is notoriously a calming activity between the meditations, luxurious stretches, and calming breaths. If you couple this inherent calm with the intense serenity of water, no activity could make you calmer. Everything that standup paddleboard yoga is made up of, from the motions of the practice to the aquatic surrounding, is geared towards making you as calm as possible. The intense calm that SUP yoga creates will clear the mind and propel you with levelheaded energy to carry on with your hectic day.


  • It’s Fun!


If nothing else, SUP yoga is fun. Trying out complex poses with the thrilling risk of possibly plunging into the water will create an exciting adventure and memory. It’s something different to do that most people have not tried. Bring a group of friends to have a uniquely fun time doing yoga, literally on the water!


6 Yoga Poses You Should Try

While you are in the heart of your stand up paddleboard yoga practices, there are a lot of poses that you should try when out on the water!

Downward Facing Dog

Put both of your feet towards the back of your board with your toes facing the front. Place your hands closer to the front of your paddle board. Create a triangle shape with your body. By finding the right equilibrium in this pose, you can tighten your core, hold the shape, and make sure that you don’t fall over into the water.


Chair Pose

Plant your feet on the balanced center of the board. Take both your hands and grab either side of the board. When you are feeling secure, slowly rise to standing with your knees bent. Take your hands and put them straight over your head. Breathe in this position, focusing your energy on your core.


Stand in a central location on the board. Bring one foot backward and angle it slightly. Bring the other food forwards. Bend the front knee while straightening the back knee. Bring your arms out, stretching them in the direction of both of your legs. Face your head forward. If on your way to this pose, you find you need a little extra balance, grab onto the edges of your board.


Lay down flat on the board. Put your hands underneath your chest. Press flat down onto the board and straighten your arms. Allow this motion to curve your spine upward, lifting your torso off the board. Allow your head to follow your spine back. Make sure both your hands and your toes are putting pressure on parts of the board nearer to the center line to ensure that you do not fall into the water.

Child’s Pose

Get on your knees near the center-back area of your board. Place your toes, so they are touching each other. Let your knees be spread apart. Lay your torso down on your thighs. Extend your arms over your head. Lie them flat on the board in front of you with your fingers reaching towards the tip of the board.

Side Plank

Lie with your stomach flat against the board. Your feet should be near the back of the board and your hands under your chest towards the front. Push yourself up into a plank position. Raise one arm in the air in line with the other arm that is pushing off against the board. On the same side as the arm that is in the air, move your foot to come on top of the other foot. If you are looking for an extra balancing challenge, place the top foot on the outside of the thigh of the bottom leg.