Stand Up Paddleboard (SUP) Yoga offers a unique blend of balance, strength, and serenity by combining the ancient practice of yoga a paddleboard.
The calmness of the water complements the meditative aspect of yoga, creating an environment that challenges your body and soothes your mind.
SUP Yoga can be practiced on lakes, rivers, and even in the calm parts of the sea, making it accessible to a wide variety of enthusiasts looking to elevate their yoga experience.
Getting started with SUP Yoga is not as intimidating as it might seem; you only need basic paddleboarding skills and a willingness to embrace the occasional splash.
Beginners can try simple poses to get accustomed to the instability of the board. By starting with foundational yoga poses, you can gradually build your confidence and skill on the water.
Advanced practitioners can adapt more complex asanas for a greater challenge.
This outdoor activity offers the added benefits of fresh air and a generous dose of vitamin D, complementing the holistic health advantages of yoga.
Key Takeaways
- Combines balance, strength, and serenity, creating a challenging yet soothing practice.
- Accessible to beginners and adaptable for advanced yoga practitioners.
- Brings additional health benefits from being performed outdoors.
SUP yoga originated in Hawaii and made its way to the mainland in the early 2010s. Since then, it has risen to the top of the fitness rankings as a staple class and a way to connect with nature. This well-known yoga class is designed to test your strength and balance as you levitate across the water.
How to do SUP Yoga
Starting your journey with Stand Up Paddleboard (SUP) Yoga involves acquiring a stable foundation and preparing both your body and your equipment properly.
Tips for Beginners
Selecting a board that is broad, around 32 to 34 inches in width, provides a stable base for your practice.
Longer boards, around 10 feet, accommodate most practitioners well.
Before venturing onto the water, familiarize yourself with your board by practicing on land. Prop it up on yoga blocks to simulate the buoyancy and movement you’ll encounter in the water.
It’s best to begin in calm waters such as pools, where the absence of currents and waves allows you to focus on balance and technique.
Remember that the center of the board, marked by the handle, is your point of balance. Always align your body around this center to avoid tipping.
Moving slowly is crucial; take your time with each pose, allowing yourself to acclimate to the paddleboard’s response.
Breaking the board into quadrants can assist with positioning and balance during various postures.
Should you find yourself transitioning from one pose to another, distributing your weight evenly and deliberately will help you maintain equilibrium.
For those new to SUP Yoga, keeping your vision fixed on a certain spot can greatly enhance your balance, akin to traditional Tree Pose practice.
Embrace the possibility of toppling into the water. It’s a part of the process and provides a softer landing than a traditional yoga mat.
Remember that when learning how to practice SUP yoga, it is better to start off easy and work your way up to more difficult yoga positions.
How to Prepare for SUP Yoga
Before you step onto the board, ensure your muscles are warm and limber with some stretches.
Paddle out into a safe space, avoiding places with heavy traffic or strong aquatic forces.
Secure your position with an anchor to minimize drift and allow for uninterrupted focus during your session.
SUP Yoga Poses for Beginners and How to Do Them
SUP Yoga is a calming yet engaging way to work on your balance, strength, and focus. Here are some beginner-friendly poses to get you started on your paddleboard yoga journey.
Downward Facing Dog
Position your hands and feet evenly on your paddleboard.
Press your hips high and keep your head between your arms, creating a V shape with your body.
Hold for five breaths, focusing on the length of your spine.
Chair Pose
Stand in the middle of your board with feet hip-width apart.
Bend your knees as if sitting back into a chair. Raise your arms parallel to the water, palms facing each other.
Hold for five breaths, engaging your core to maintain balance.
Warrior 2
From standing, step one foot back, aligning your front heel with the back arch.
Extend your arms out to shoulder height, parallel to the board. Gaze past your front fingertips and sink into a lunge.
Hold for five breaths, then switch sides.
Boat Pose
Sit in the center of your board with your knees bent.
Lean back slightly, lift your feet off the board, and extend your arms alongside your legs.
Balance on your sit bones, keeping your body in a V shape.
Hold for five breaths, engaging your abdominal muscles.
Savasana
Lie down on your back with limbs spread comfortably apart and palms facing upward.
Close your eyes, relax your body, and breathe naturally.
Float with the gentle movement of water for 5-10 minutes to finish your session centered and calm.
Benefits of SUP Yoga
SUP Yoga uniquely combines stand up paddleboarding with yoga, offering benefits that extend beyond a typical studio experience.
Refines Technique on Land
When you practice yoga on a paddleboard, your technique is paramount to maintain balance. This translates to enhanced precision on land, where you can perform poses with greater control.
Strengthens New Muscles
The instability of a paddleboard activates stabilizer muscles, especially in your core and legs, that may not be as engaged during traditional yoga.
Relieves Stress
Being on the water naturally has a calming effect.
The gentle rocking of the paddleboard helps to soothe your mind, encouraging a more meditative state.
Improves Breathing Techniques
With the need for increased focus on stability, you also become more aware of your breathing patterns.
This improves your technique and promotes relaxation.
Increases Flexibility
The soft, unstable surface of the SUP challenges your flexibility. You’re likely to stretch your muscles more deeply while trying to maintain balance.
Drastically Improves Balance
Regular practice on a paddleboard drastically improves your balance, both on the water and on firm ground, as you adapt to the constant motion.
Gets You Outside
SUP Yoga encourages you to spend more time outdoors, increasing your exposure to vitamin D and connecting you with nature.
Strengthens Proprioception
The need to adjust to the fluid environment enhances your body’s proprioception, which is your ability to sense its position and movement in space.
Full-Body Workout
Performing yoga on a SUP board engages your body from head to toe, making it an effective full-body workout that promotes overall health and fitness.
Necessary SUP Yoga Equipment
Choosing the proper SUP yoga apparatus is essential for a safe and enjoyable experience. Paddleboards are the most critical item of equipment. Consider purchasing a yoga-specific board with a broad and stable base.
Inflatable boards are popular due to their portability and storage convenience. You will also need a paddle of the appropriate length for your height and a leash to prevent you from falling off the board.
In addition to sunscreen and a hat for sun protection, comfortable and stretchable apparel is also essential. With the proper gear, you will be prepared to hit the water and reap the numerous benefits of SUP yoga.
Stand-up paddleboard
A few boards are explicitly designed for SUP yoga, but any broad, stable board with a flat deck will suffice. Having a surfboard with deck padding that extends toward the tip and tail is advantageous. This will make it more comfortable to sustain poses.
Paddle
Any SUP paddle will suffice, so long as it is the correct measurement for you. While performing yoga, you can place the paddle perpendicular to your board and near the snout. Or, you can use a coil leash to wrap the tether several times around your paddle and then let it float behind you in the water. Attach a non-coil leash’s hook-and-loop rope securely to the shaft. The leash will prevent the paddle from escaping.
Leash
Typically sold separately from a board, a leash tethers your stand-up paddleboard to you, keeping it near in case you fall. Use the tether while paddling out from the shore for SUP yoga, and then remove it from your leg once the board is anchored. If you do not anchor your board, maintain the leash so it does not escape if you fall off.
Personal flotation device (PFD)
While on the water, you are required to have a PFD with you. Always wear a PFD, but the Coast Guard only requires adults to have one on board (different regulations apply to children; check your state’s PFD laws). Consider a low-profile, compact inflatable PFD that won’t interfere with your yoga regimen if you wear one.
Emergency whistle
This is an additional Coast Guard regulation. Numerous paddlers affix their whistles to their PFD in case they need to signal for assistance.
Anchor
You are not required to anchor your board, but some SUP yogis find drifting distracting during practice. Additionally, if you are doing yoga in a group, being anchored can help everyone stay together.
How to Pick a Paddle Board for SUP Yoga
Selecting the right equipment is crucial for a successful SUP Yoga session, ensuring stability and comfort to perform yoga poses effectively while on the water.
How to Pick a Paddle Board for SUP Yoga
When choosing a paddle board specifically for SUP Yoga, stability and space are key aspects to consider. Look for boards that are:
- Wide: Aim for a width of 30 to 34 inches for enhanced balance.
- Thick: A thickness of 4 to 6 inches will help keep you above water level.
- Length: A board between 10 and 12 feet accommodates various yoga poses.
- Type: Rigid boards are best because inflatbale boards don’t have a truly solid surface to stand on. Inflatable boards are great for portability and storage, while solid boards offer better performance and durability.
- Hull Type: The stability-oriented design of the planing hull makes it more suitable for SUP yoga.
- Deck Pad: Some boards have full length pads with a reasonable thickness for comfort and texture to avoid slipping.
There’s more on how to choose the best paddleboard for SUP yoga than above. We have an entire page dedicated to it.
What to Wear for SUP Yoga
Your clothing for SUP Yoga should offer both comfort and flexibility. Here’s what you need to have:
- Swimwear/Fitness clothes: Quick-drying and stretchable fabrics are ideal.
- Sun Protection: Rash guard or a thin wetsuit with UPF can protect against UV rays.
- Accessories: A hat, sunglasses with a strap, and waterproof sunscreen.
SUP Anchor
Anchoring your paddleboard is important to prevent drifting. Consider the following when purchasing a SUP Yoga anchor:
- Weight: Typically ranging from 3 to 10 pounds; should be sufficient to hold in currents but light enough for portability.
- Type: Folding anchors are more compact, while grapnel anchors offer better hold in rocky bottoms.
- Line Length: At least 7-10 feet longer than the depth of the water you’ll be practicing in to accommodate changes in water level.
Risks
When participating in SUP Yoga, it’s essential to be aware of certain risks that could impact your safety. Understanding these can help you take necessary precautions.
Falling in at a Low Depth
If you fall off your board in shallow water, you risk hitting the bottom. This could result in bruises or more serious injuries like fractures. Always check the water depth before starting your practice.
Hitting Your Head
Falling off the board may also cause you to hit your head on the board or on other objects in the water. Wearing a protective helmet can mitigate this risk, especially in areas with high boat traffic or rocks.
Pushing Past Your Limits
- It’s crucial to be aware of your physical limits.
- Attempting advanced yoga poses on the SUP board before you’re ready can lead to falls or muscle strains.
Changing Weather Conditions
Sudden changes in weather can present serious risks during SUP Yoga:
- High winds may make it difficult to maintain balance and control your board.
- Lightning poses a direct threat of electrocution.
Example SUP Yoga Workout
Begin your SUP Yoga workout with a brief warm-up:
- Standing Mountain Pose (Tadasana)
- Stand with your feet hip-width apart.
- Reach your arms overhead, palms facing each other.
- Take 5 deep breaths.
Move into a balance sequence:
- Tree Pose (Vrksasana)
- Shift your weight onto your left foot.
- Place your right foot on your left thigh.
- Hold for 5 breaths and switch sides.
Transition into a core sequence:
- Plank Pose (Phalakasana)
- Place your hands directly under your shoulders.
- Extend your legs back to form a straight line.
- Hold for 30 seconds.
Engage in a flexibility sequence:
- Downward-Facing Dog (Adho Mukha Svanasana)
- Start from plank pose and lift your hips high.
- Press your chest back towards your thighs.
- Hold for 5 breaths.
End with a relaxation pose:
- Corpse Pose (Savasana)
- Lie flat on your back.
- Let your arms and legs relax, palms facing up.
- Stay in this pose for 5 minutes.
Frequently Asked Questions
This section addresses some of the most common inquiries about SUP Yoga, ensuring you have a clear understanding as you embark on this unique practice.
What are the essential poses for beginners in SUP Yoga?
If you’re new to SUP Yoga, you should start with foundational poses such as the mountain pose, seated forward bend, and downward-facing dog. These poses help you get accustomed to balancing on the board.
What benefits can I expect from practicing SUP Yoga?
Practicing SUP Yoga combines the benefits of stand-up paddleboarding and yoga, such as improved balance, increased focus, and a stronger core. You’ll also enjoy the calming effects of being outdoors on the water.
Are there any certification courses available for SUP Yoga instructors?
Yes, there are certification courses available specifically for SUP Yoga instructors. These programs equip you with the necessary skills to safely teach yoga on a paddleboard.
What is involved in a SUP Yoga teacher training program?
A SUP Yoga teacher training program typically includes instruction on safety, water rescue techniques, paddleboard handling, and adapting yoga poses for the paddleboard. Additionally, it covers the dynamics of teaching SUP Yoga classes.
How do you maintain stability while practicing yoga on a paddleboard?
To maintain stability on a paddleboard, focus on keeping your core engaged and distribute your weight evenly across the board.
Use your paddle as a point of contact with the water for added support when necessary.
How many calories can typically be burned during a SUP Yoga session?
The number of calories burned during a SUP Yoga session varies based on the intensity of the practice and individual metabolism.
On average, a person may burn between 416 to 540 calories per hour.