Posted on March 4, 2019 by Lauren Shiumabukuro
Simply put, SUP yoga (stand up paddle board yoga) is practicing yoga on a stand up paddle board in the middle of a body of water. SUP yoga is best practiced on calm bodies of water like lakes, bays or harbors. In the last two years, SUP yoga has become a trending water sport for yogis and for those who already enjoy paddle boarding. In fact, many yogis are improving their yoga skills tremendously by practicing SUP yoga because it requires more strength, balance, and focus. People are even performing acroyoga on stand up paddle boards.
Stand up paddle yoga has been sweeping across the globe since the early 2000’s. SUP yoga provides all the benefits of sup and yoga combined. Practicing yoga on a stand up paddle board increases stability, flexibility, and core strength while allowing for a unique connection with nature.
Today, we’re going to help you learn as much as possible about SUP yoga so you can get started as soon as possible. We are going to discuss a variety of topics, including:
Before we get started, you should know that you do not need any prior yoga experience to try SUP yoga. If you have the willingness to give it a shot, you will do just fine. Like anything, practice makes perfect. If you’re new to paddle boarding, watch our simple, step-by-step video tutorial on how to paddle board or read our SUP Beginner’s Guide. The only things you need to know how to do before trying SUP yoga are paddle boarding and swimming.
There are some contrasting elements between practicing yoga on land vs water. Stand up paddle yoga incorporates hatha and vinyasa flows which require different adjustments that you will not be used to if you have only practiced yoga on land.
For example: On land, you’re always grounded, and on a paddle board, you’re constantly moving with the wind and current, while also balancing on a restricted surface.
Because of these restrictions on the water, SUP yoga requires intense focus and balance to keep your paddle board steady when holding or transitioning between poses. Ultimately, these new challenges will refine your technique on land and work muscles you aren’t used to.
Another amazing benefit to practicing yoga on the water vs. land is that you will be doing it outdoors on a beautiful, calm body of water. You will be breathing in fresh air with every pose you do and when you open your eyes, you can appreciate the beautiful scenery surrounding you. Ultimately, practicing yoga outside is a relaxing, calming experience.
Doing a yoga posture on a stand up paddle board increases awareness of weight transfer, breath work, and mindfulness meditation. When on a stand up paddle board there is an added component, the board responds to the individual's movement, a slight shift of weight on the supported leg or foot and the board will lean towards that side. Focusing on the nose of the board or a fixated point on the horizon while engaging the breath will bring more balance.
SUP Yoga has several amazing health benefits and so does stand up paddle boarding. If you were to combine both paddle boarding and SUP yoga, your work out would increase immensely. In short, paddle boarding is a full-body workout, meaning it works your legs, back, core, shoulders, and arms. Paddle boarding for 15 minutes and then completing a 15-minute yoga flow would be an amazing workout challenge.
Depending on where you live and the season, you can find SUP Yoga classes that run weekly. Classes typically start with a short warm-up paddle. After the warm-up, the yoga instructor will pick a calm spot and begin the class with focused breathing, sun salutations, and some beginner paddle board yoga poses. SUP yoga classes generally run for an hour and will also incorporate simple fitness exercise like planks, lunges, as well as beginner to advanced yoga poses. SUP yoga class is just one way to practice yoga on a paddle board. You can also practice SUP yoga by yourself or with a group of friends whenever you please.
Yoga classes can be found all over the world. You can take a SUP yoga class in an outdoor or indoor pool, a lazy river with wild horses, a lagoon, a lake, harbor or marina, and in the ocean. To find a SUP yoga class near you, check out Namastesup.com. This is a free international sup yoga community.
Beginner Yoga Poses
Lateral Flexion/Side Bend: Get used to how the board responds to your movement with this simple seated post. Start by finding the most stable part of the board which is the center where the handle is located. Sit right behind the handle with the legs crossed. Reach the arms overhead then take the left arm down onto the board by your hip and reach the right arm up and overhead. Take the weight down into the right gluteus/hip to keep the board from leaning too far to the left and deepening the stretch through your right side. Bring both arms back up and repeat other side.
Seated Pigeon
Seated Wide Angle
Intermediate Yoga Poses
Side Plank Pose (Modified): Come into a table top position with the belly button over the center of the board handle. Take your right hand and place it forward under your nose, take your right shin and turn it out to the side so it is parallel to the front of your deck pad. Extend the left leg long towards the tail of your board in line with your right knee. Open the chest and hips to the side reaching the left arm up and overhead. Getting a nice stretch through the left side while strengthening the arms.
Warrior 2 (Modified)
High Lunge with Paddle
Advanced Yoga Poses
Tree Pose: Stand in mountain pose, have your right foot directly behind the center/handle on the board. You can use your paddle slightly in front to the left to help you balance and keep the board from leaning. Begin to turn out your left foot into a modified tree pose. Kickstand, move your left foot to the inside or the calf for modified option 2, or move into the full pose by lifting the left foot all the way above the knee pressing on the inside of the right thigh. Breathe slowly and find a point of focus on the horizon or sometimes it is helpful to gaze at the nose or top of the board.
Eagle with Paddle
Triangle
Reverse Warrior with Paddle
To effectively do SUP yoga, you will need the proper attire. Stretchy, water-resistant workout attire is recommended when performing such poses. In addition, before you leave your house be sure to check the weather, that way you can be prepared if it is going to be colder than expected.
No matter the weather, make sure to dress in layers. Base layer a swim suit or trunks, followed by a jacket and or leggings or work out pants. Choose light weight, quick drying material. If you do fall in and get wet you don’t want to be cold for savasana or afterwards when paddling. It is better to have layers than to wish you had it.
Other accessories might include the following: Sunglasses, a hat, water shoes, and water bottle. These accessories help you to stay hydrated and block the sun. Do not forget a PFD (personal flotation device) and a leash which are priorities when it comes to safety and following water safety etiquette. Another great accessory is a fanny pack or dry bag with a whistle, a snack and a waterproof phone just in case of emergencies. When in doubt don’t go out and always check weather and tide/surf conditions before going out.
A paddle is essential and will help you get from point A to point B. Select an adjustable SUP paddle that suits your height. A lightweight paddle made of aluminum, fiberglass, or carbon fiber is ideal for ease of use and durability.
There are many stand up paddle boards designed for SUP yoga. SUP yoga paddle boards are wider, have more volume and are equipped with a longer deck pad. When comparing epoxy paddle boards to inflatable paddle boards for SUP yoga, we recommend using inflatable SUPs. In general, inflatable paddle boards are more stable, sit higher up on the water and provide a more comfortable platform for practicing floating yoga.
Inflatable stand up paddle boards are great for storage and travel. You don’t have to worry about strapping a board to a car, or heavy board fees when traveling. While inflatable boards do require some patience and strength to inflate whether using electric or a manual pump, they are a convenient board choice.
Inflatable Yoga Paddle Boards:
Hard top boards make it easier to find stability for those difficult poses like headstand, tree pose, and warriors. When there are small surface waves you don’t feel the waves as much as with an inflatable. They glide effortlessly through the water with each stroke.
Hard Yoga Paddle Boards
An anchor system is recommended when it comes to practicing SUP YOGA. The anchor allows you the ability to decrease paddling in between poses or causing you to drift into an area you had not intended. ISLE SUP makes a great anchor to add to your SUP YOGA practice.
SUP yoga (stand up paddle board yoga) is an amazing opportunity to practice yoga on the water. If you already love practicing land yoga, SUP yoga will provide you with several amazing benefits that can enhance your yoga skills and get you outside. Benefits include improved balance, strengthened muscles, refined technique, and the opportunity to relax as you will be outdoors on the water. You can practice SUP yoga by yourself, with friends or at a class. As well, the best yoga paddle boards are inflatable paddle boards because they are more stable, comfortable and typically have expansive deck pads.
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