SUP yoga is a fun method of practicing yoga. It provides you with all the physical and mental health benefits of yoga with the opportunity to experience nature, while actually working your core harder. This fantastic activity is suitable for yogis of all levels of expertise, including new practitioners.
SUP yoga is when you do yoga on a paddleboard. SUP yoga has many mental and physical benefits. It enables you to experience nature while relieving tension and exercising your muscles. It also improves your balance, increases your awareness, and allows you to meet new people.
SUP yoga develops more concentration, balance, mindfulness, and breathing abilities than traditional yoga. SUP yoga’s only drawback is that it can be challenging to maintain balance. SUP yoga emphasizes a combination of Vinyasa and Hatha flows, requiring you to adjust your body differently to attain balance and stability, particularly on unstable water. Therefore, SUP yoga requires greater concentration and balance to perform poses while remaining stable on the paddleboard.
SUP yoga practitioners recommend taking courses before incorporating SUP yoga into your exercise regimen. Before taking your first class on the water, you should test your skills if you have never used a paddleboard.
Once you’ve mastered the fundamentals of upright paddleboarding, it’s time to bring your yoga practice onto the board. In SUP Yoga, you need an inflatable board so that it can be transported anywhere, and it is extra stable and ideal for practicing balance so that as you flow through each pose, its smooth and comfortable traction surface will feel like a yoga mat floating on water. .
In addition to anchors, water-resistant clothing, a safety whistle, sunscreen, a water bottle, board leashes, and shoulder harnesses, you should iInvest in a comfortable yoga mat to prevent ankle and knee bruising and injury. Once on the water, you must maintain composure and concentrate on balance and respiration. Take time in each pose and discover stability rather than rushing through your practice.
What You Need for SUP Yoga
Stand-Up Paddleboard
A SUP is the most important piece of equipment for SUP yoga.There are paddleboards on the market that are designed specifically for stand-up yoga. However, any wide, stable, level board should be suitable for SUP yoga classes. Boards with plush padding along the surface are ideal for yoga because holding poses is much more pleasant.
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 (Recommended)
Paddles are important to help you get to the right location for SUP yoga. However, they are not required in a pool or for shallow locations where you can walk the board out. It is still recommended to bring a paddle in case the current or tide brings you and your board out to a deeper spot.
SUP paddles consist of a blade on one side and a grip on the other. Frequently, they are adjustable, allowing you to make them taller or shorter based on height. While practicing, you can set the paddle parallel to your board near the nose or attach it to the board with the leash.
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 board.
Leash (Recommended)
Leashes are the cords that attach you to your board. They are frequently sold separately fromthe paddleboard. You should purchase one of these so that your board doesn’t get too far away when you tumble. Use the leash 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.
PFD (Recommended)
Numerous states mandate that individuals have a PFD (personal floatation device) while on the water. A PFD is simply a life vest or other device. If you choose to PFD, look for a narrow one so that it does not hinder your practice. Check your state’s laws to ascertain your area’s PFD regulations.
Anchor (Recommended)
While this is optional, many people use anchors l, especially for group classes, to keep everyone near each other. Try to find a small anchor designed for SUPs, kayaks, or little boats. Attach the anchor’s rope to the leash attachment area. Paddle out with your anchor on your board’s back, then drop it into the water at the desired location. There are many different options for anchors that are best for different locations.
Tips for SUP Yoga
Find a Spot Safe From Waves and Wind
SUP yoga can be quite challenging if there is a lot of wind and high waves, and these factors can also divert your attention away from your yoga practice. Paddle to an area that is somewhat protected from the wind and does not see a lot of high-speed boat traffic that will create a large wake.
Stay Away From Crowds
People tend to stare and take note when they see you performing yoga atop a stand-up paddleboard. Put some distance between yourself and the bustling beach if you’re the type of person who doesn’t like being the center of attention.
Move Slowly Through Poses
If you’ve practiced yoga on land but never on a paddleboard, begin by moving through your postures a bit more slowly than usual. You must pay even more attention to your posture when practicing yoga on a SUP than you would on land. Reduce the speed of your movements to half of what they would typically be, concentrating on your breathing and balance.
Keep a Wide Stance
Some styles of yoga emphasize a specific body alignment, such as keeping your feet together in mountain pose or lining up your front and rear feet in warrior poses. In SUP yoga, a wider posture, approximately hip-width apart, is advantageous for a more stable base.
Always Keep Two Points of Contact With the Board
Generally speaking, poses with only one point of contact, such as tree pose and eagle posture, are deemed too difficult for SUP yoga. Try poses in which at least two points of contact are maintained. Additionally, poses in which your body is perpendicular to the board will feel more secure than those in which your body is parallel to the board.
Embrace the Unexpected
SUP yoga is less structured than land-based yoga. Your board can drift in all directions, and a sudden wave can throw you off balance, causing you to tumble in. Try to be okay with this and acknowledge that, just as in life, you cannot control everything that will occur.
Keep Your Eyes on the Horizon
If you have ever attempted to stand on one leg, you know that looking at and concentrating on a specific object can help you regain your equilibrium. This also applies to SUP yoga, so choose a point on the horizon and focus your gaze there.
Yoga Poses to Try on a Paddleboard
Child’s Pose
You can transition from your tabletop to a paddle board child’s pose. Ensure you remain centered over the board so you do not lose your balance.
Bring your big toes together to the board’s centerline and widen your legs. Slowly press your hips back to your heels, extend your arms straight, and rest your forehead on the deck pad and your body on your thighs. As you take deep breaths, you may extend your arms to the sides of your SUP and experience the cool water, if desired. Rest here and achieve complete harmony with the surrounding environment.
Downward-Facing Dog
Starting in a tabletop position, straighten your legs and plant your feet, gingerly push your hips up and back while tucking your toes under. Focus your attention on the movement of the board and maintaining your balance.
Deepen your breath and press your palms and feet into the paddle board. If you cannot get your legs straight, having a slight knee bend or taking a small step back is acceptable. Maintaining balance and a straight back is essential to avoid getting wet. Consider the tail of your board.
If you desire a more significant challenge, you can perform a SUP yoga one-legged downward dog by gently lifting one leg straight up behind you. Once you have mastered the standard down dog pose, this is an excellent pose to attempt.
Plank
Carefully retrace your steps from the tabletop position and extend your legs behind you. Only your ankles should be touching the deck.
Maintain a perfectly straight back and your palms directly beneath your shoulders. Hands and feet should be used to exert downward pressure on the paddleboard. Contract your abdominal muscles and maintain your eyes cast downward.
While you want to maintain the position for as long as possible, avoid reaching the point where you must collapse. This will likely result in an unwelcome swim. When you feel the end approaching, slowly lower your knees to the deck and recover. You can plank on your paddle board with erect arms or your forearms on the deck to exercise your upper body and core.
Cobra (Upward-Facing Dog)
There are many similarities between the cobra pose and the upward dog posture. A cobra’s most straightforward starting position is face down on the board. Before beginning this pose, it is advisable to sense the water’s movement.
Place your palms flat beneath your shoulders, with your elbows close to your body. While inhaling and pushing down, raise your head, shoulders, and torso. In contrast to the upward dog, the legs and pelvis remain level on the board.
Your palms will be slightly in front of your shoulders as you push upwards and arch your back. Unlike the upward dog, most individuals will maintain a slight bend in the elbows unless they possess exceptional flexibility. Raise your head, look towards the horizon, take a deep breath, and appreciate the view.
Wide-Leg Standing Forward Fold
From Low Lunge, position both hands inside the front knee and walk to the rail (board’s edge). Apply consistent hand pressure as you rotate onto the ball ridges of both feet and then lower your heels toward the opposite rail. Hands and feet should be the same distance apart as they would be on land: hands should be below the shoulders, and legs should be wider than the distance between the hips, with the toes slightly turned in.
Modified or Half Camel
The camel pose and the half camel pose are backbends that lift us off our palms. Be mindful to move slowly and maintain your balance.
Kneel on your board while tucking your legs. Set your knees approximately hip-width apart on either side of the center handle. Your spine and thighs should be vertical. Place your palms on your lower back and begin to lean backward gradually.
As you bend, reach both palms to your heels for the camel. On the paddle board, it may be simpler, to begin with a variation of the half camel. Maintain one hand on the lower back while sweeping the other palm over the head. Before trading sides, take a few deep breaths in and out, admire the sky, and return to the starting position.
Sleeping Pigeon
In the Sleeping Pigeon in the SUP yoga stance, one leg is tucked in while the other is straight, akin to a child’s pose. You can move your first leg forward while in the plank position to bring the front of your ankle nearly in line with the rear of the other wrist. You will now walk your hands forward and lower your body onto your leg, lying over the board. Lay your head back and take a breath.
Don’t worry if you need to be more flexible. An excellent bolster for your open hip as you press forward and down is a dry bag filled with clothes.
Bridge Pose
The bridge pose is an effective SUP yoga stretch for the back.
Place the base of your vertebra over the paddle board’s center handle while lying on your back. Bend your knees and position your feet slightly wider than the width of your hips so that your fingertips can reach your heels.
Raise your pelvis and thrust them upwards. Place your palms together and tuck your shoulders beneath you. Utilize your shoulders, wrists, and feet to press downward and your hips to press upward.
Take a few deep breaths, then slowly lower yourself onto the board. You can develop your bridge pose into a complete wheel if you have the courage. Beginning in the same position, place your palms behind your ears. As you lift your pelvis, attempt to straighten your arms to create the bridge. Unwind and contemplate the horizon.
Savasana
The corpse pose is ideal for resting and recuperating after our SUP yoga session. Lie flat on your back with your arms at your sides and your feet apart. Inhale and appreciate the natural environment that surrounds you. If the water temperature is appropriate, make contact with the water and dangle your legs and arms overboard gingerly, but only if you are comfortable doing so.
Safety Tips
Check the Weather Before You Head Out
Ensure that the conditions are suitable for swimming and canoeing. If the water is extremely choppy, the wind is too strong, or a storm is approaching, avoid this one. Additionally, remember that various bodies of water, such as rivers, lakes, and oceans, will have distinct conditions to consider. A lake may be more tranquil than the ocean, while a river may have a forceful current.
Ensure that your paddling skills complement the weather conditions. If you are inexperienced, you should stay on the water when there are powerful winds, currents, or waves. Even strong paddlers can be swept out to sea by mighty winds and tides, so even experienced paddlers should pay attention to the weather.
Also, remember that the weather can change rapidly. Ensure that you have an escape plan in case the weather deteriorates. If uncertain, postpone paddling until the weather improves or seek a more sheltered location in the case of wind and swells.
Make Sure to Have a PFD
Regarding wearable equipment, a waist belt personal flotation device (PDF) is an excellent, low-profile choice that will keep you safe and afloat while allowing you to extend. Bringing a whistle to alert adjacent individuals in an emergency is also imperative.
You must pay attention to the main attraction: your paddleboard. If you’re not renting equipment and intend to purchase a board for regular use, look for a specialized paddle board or a wide, 10-foot-long board with a flat deck and traction pad for footing. It is also helpful to have an ankle leash that you can attach to yourself while paddling out; you can then transfer the paddle to the leash to prevent it from floating away and free up deck space. Some individuals also prefer to practice with an anchor attached to the board to prevent drifting and keep the focus on the practice.
Ensure that your paddle is in good working order and that your paddle board is adequately inflated before leaving the shore.
Make Sure Your Board is Properly Inflated
Before placing your board in the water, examine all your equipment to ensure it is functional. Check the air pressure in your inflatable board, inspect your solid board for dings, fractures, or holes, and ensure that your fins are firmly attached. Make sure your paddle is in excellent working order too. Ensure that your leash is intact and all other mountings on your board are robust and secure.
These tests do not guarantee that your equipment will not break. Still, they reduce the likelihood of something malfunctioning during your paddle.
Bring Your Phone
Always inform someone of your destination in advance. In an emergency, it is prudent to have a means to contact someone on land if you are practicing alone. A waterproof case or pouch can safeguard your phone while paddling if it is not entirely watertight.
Paddleboarding is a fantastic way to disconnect from technology and spend quality time in nature. The last thing you want to hear is your telephone buzzing! However, for safety purposes, most paddlers should carry a phone to contact for assistance in an emergency, particularly if they are paddling far from the shore or in uninhabited areas. Additionally, the GPS on your phone will enable you to pinpoint your location to provide precise directions to the person you are summoning for assistance.
Practice with Other People
When it comes to SUP, the more, the merrier, and we enjoy an excellent partner workout. There is safety in multitudes, and paddle boarding is no exception. Additionally, SUP yoga is an excellent method to connect with yourself and others simultaneously.
One of the advantages of stand-up paddleboarding is the ability to explore nearly all navigable waterways. You can see objects and locations that may not be visible from land. Solo exploration can be enjoyable, but there is an element of danger because you never know what dangers you may encounter. If you are alone and encounter difficulties, you will only have yourself as support, which may not be sufficient in an accident.
Reduce this risk by not paddling alone in unfamiliar areas, or at least without obtaining insider information from experienced paddlers. Consequently, you can avoid known dangers rather than uncovering them by accident.
Practice Within Your Limits on the Paddleboard
Because SUP yoga is practiced on an unstable surface, there are a variety of factors to consider prior to beginning. It is prudent to literally go with the flow in this situation, adjusting your poses as necessary to maintain your balance and avoid injury.
What Should I Wear for SUP Yoga?
Wearing comfortable clothes that can get wet and enable you to move freely is ideal for SUP yoga. The fabric of your clothing should be soft, wicking of moisture, and quick-drying. Rash protectors are an excellent choice for SUP yoga as they provide sun protection and rash protection. No footwear is required for SUP yoga. Wear appropriate attire and don’t neglect your sunscreen.
Make sure not to wear an outfit that will obscure your vision or expose private areas if it falls while you’re inverted.
Swimsuit
The most appropriate attire for paddle board yoga appears to be swimwear, though it may not be the ideal time to wear your teeny-tiny bikini or brand-new speedo. With all the potential yoga poses, doing so would be tantamount to begging for a wardrobe malfunction.
Women may instead choose a well-fitting one-piece or a sports bikini. Typically, a standard pair of swimming briefs suffices for men. With a length of 22 inches and elasticity, they are certain to conceal the contents.
Rashguard
Rashguards are an excellent addition to a bathing suit and swimwear, functioning almost as a waterproof athletic shirt while providing solar protection for the upper body. Many SUP yoga practitioners choose to wear rash protectors for comfort and protection.
You should choose a rash guard with flat-lock stitching and six-panel construction for a more comfortable fit and ensure it fits snugly. You will likely prefer a rash guard with short sleeves or a tank top during the summer.
Board shorts
Neoprene bottoms or pants may offer a warm layer of air for your skin, making them a vital garment for extended periods of time spent on the water. Despite its ability to keep you warm, neoprene bottoms and pants do not restrict your mobility.
Sports Bra
Whether participating in a general Hatha class or delving into a vinyasa flow, a reliable sports bra is essential for a successful yoga session. A straightforward, high-impact bra is typically required for strenuous activities like sprinting or weightlifting. Although yoga is undeniably low-impact, yogis still require support when executing various postures.
Regardless of size, you will need a bra made from a flexible material that positions the breasts. When selecting, it is essential to consider the fabric, cup type, strap style, and size. In addition to these factors, we also considered cropped length, back closures, price, and more when compiling our list.
Moisture-Wicking Top
Light, airy workout tops like you would wear to the gym or on a run. Running tops actually make a great SUP yoga top as the fabric is comfortable, breathable, quick drying and moisture wicking.
Lightweight Wetsuit or Paddle Suit
It’s feasible that wearing a wetsuit will allow some of us to SUP yoga throughout the entire year. A wetsuit will help you to keep your body heat without restricting your mobility, allowing you to get the most out of your exercise.
Water-Resistant Shorts or Leggings
Due to the factors discussed above, leggings are an excellent choice for bottomwear when participating in a SUP yoga practice. If you don’t like leggings, you may just wear something comfy instead, like shorts or whatever else you generally wear to the gym. You’ll have a much better time if the clothes you’re wearing feel good to you and fit properly.
Sunscreen
Being out on the lake does wonders for your tan, but it also means that you might quickly burn if you don’t take precautions. You are subjected to twice as much ultraviolet radiation because the sea surface reflects the sun’s rays back at you.
On your face, use a sunblock with a high zinc content, and use a sun lotion with a high SPF factor and a waterproof component anywhere else your skin is exposed. If you tend to get sunburned easily, you may consider wearing long-sleeved rash guards and leggings in the sun.
Tips for SUP Yoga in Different Locations
Advice for SUP Yoga in a Pool
1. Workout in a Pool of Sufficient Size
Ensure that you are practicing SUP yoga in a sufficiently spacious area. A specific measurement should reflect the dimensions of the pool in which you are practicing.
In this manner, if you fall off your board, you will minimize the likelihood of hitting the pool’s edge. SUP yoga is typically performed in a pool at least 25 feet by 25 feet.
2. Place yourself in the middle of the pool.
No matter the extent of your pool, you should always position yourself in the middle. When you are in the middle, you create a secure zone around yourself. Thus, if you tumble off your board, you will land in the water and not on the edge.
3. Avoid the Shallow End of the Pool
The majority of pools have a narrow end and a deep end. If the pool is large enough, its center will typically be quite deep. Ensure that you are exercising in an area of the pool that is not shallow. When you tumble off your board, you must ensure that there is sufficient clearance. Thus, you will avoid hitting your skull on the pool’s bottom.
Advice for SUP Yoga in a Lake
1. Training in Calm Waters
It is ideal for paddlers with less experience or those who want to attempt SUP yoga if you plan to practice SUP yoga in a lake. Unless there are stormy conditions or strong winds, lakes are generally secure, with calm and flat waters. It is a superior option for beginners.
2. Take it simple
Take baby steps; sitting in the lotus position on your SUP is a wonderful place to start. Increase the level of difficulty gradually, paying close attention to your SUP and the water the entire time, and halting if you cannot execute a pose.
3. Relax
SUP yoga is distinctive in that it connects you to so many natural elements. Take a moment to breathe in the air, listen to the water, take in your surroundings, and be truly present.
Advice for SUP Yoga in a Bay
1. Connect with your environment
Before beginning to move through poses, take some time to connect with your breath and the earth or water beneath you. When practicing on a somewhat unreliable surface, it is even more important to center yourself.
2. Focus your thoughts.
With everything happening around you, such as birds flying overhead, a magnificent rising sun, or a boat passing by, maintaining focus will be more challenging. Integrate yourself with your environment, but do not let it distract you. Allow nature to serve as your source of fortitude and concentration. Imagine the outdoors providing you with additional prana or vitality. There is, of course, nothing better than the sun for recharging your system.
However, you should avoid practicing during the center of the day when the sun is at its strongest. If you are practicing on the ocean and there is movement on the water (waves), direct your attention elsewhere, such as your breath or a point in front of you. This will occur as soon as you fixate on an approaching wave and worry about its potential to throw you off balance.
3. Do not be afraid to fall in the waters
Don’t worry about falling into the water; it’s enjoyable and probably a welcome refreshment, and ultimately nearly everyone will take a dip, particularly during Vrksasana or Tree pose. Standing on one limb while paddling a paddleboard is likely the most challenging thing. However, it’s a ton of joy! Remember that the voice in your head warning you not to fall is merely your ego, and attempt to ignore it.
Is it Better to Practice SUP Yoga on an Inflatable or Rigid Paddleboard?
SUP yoga can be practiced on an inflatable or rigid paddleboard. How you will transport the paddleboard typically determines which option is best for SUP yoga, especially if you need to transport it by car. An inflatable paddleboard is much simpler to transport. With a lightweight inflatable paddleboard, you can go wherever you please; carry your paddleboard with you. Additionally, deflate the paddleboard after yoga, coil it up, and place it in your backpack.
If you want to use your paddleboard for yoga, the board’s length is less essential than its width. The width of the paddleboard is far more important. It will be impossible to perform all yoga postures on a narrow paddleboard. Additionally, a thicker board is preferable to a narrow board. A paddleboard with a thickness of six inches is suitable for yoga. If the board is sturdier, you will remain dry.
Also, Hardboards are typically more expensive than inflatable paddleboards. So you can find yoga paddleboards at a reasonable price. But avoid purchasing the cheapest paddleboard you can find. Additionally, purchase a paddleboard with a warranty.
SUP Yoga for Different Abilities
SUP Yoga for Beginners
SUP yoga is an innovative and challenging transformation of traditional yoga practice that combines the tranquility of water with the physical demands of yoga. Originating in Hawaii and India respectively, paddleboarding and yoga were merged to create SUP yoga, a practice that involves performing traditional yoga postures on a paddleboard on water. This rapidly gained popularity, even being taught at events such as the Wanderlust Festival and Orange Bowl Paddle Championships. SUP yoga not only provides an experience of tranquility by using natural landscapes as a backdrop and flowing with the water, but it also involves the challenge of balancing your entire body weight on the paddleboard while gliding freely on the water. The article introduces several basic SUP yoga moves for beginners, including the Child’s Pose, Downward Dog, Cobra, Plank, Bridge, Half-Camel, and Sleeping Pigeon.
The Child’s Pose is a forward bend that helps to unwind and focus on breathing, stretching the back neck, shoulders, and ankles. The Downward Dog is an inverted “V” shape pose that lengthens the spine and stabilizes the form with the triceps. The Cobra is a backbend that improves spinal mobility and counteracts stooped posture caused by sitting. The Plank is ideal for beginners as it strengthens the shoulders, arms, and torso while promoting balance and stability. The Bridge is a restorative backbend that relieves back discomfort. The Half-Camel is a pectoral and back-opening pose that requires spinal flexibility. Finally, the Sleeping Pigeon is a profound and practical hip stretch that intensifies the basic Pigeon Pose by lowering the chest to rest on the leg being stretched. Each of these poses comes with its own set of benefits and challenges, making them suitable for beginners looking to embark on their SUP yoga journey.
Intermediate SUP Yoga Moves
Transitioning from beginner to intermediate SUP yoga moves is a crucial step in a yoga practitioner’s journey, as it involves the incorporation of more advanced versions of beginner asanas, gradually leading to intermediate asanas. The transition should be seamless and practiced with patience, as some poses may seem almost impossible at first. However, it is important to remember that ‘intermediate’ is a fluid category, and yoga is a practice without a set endpoint, allowing infinite time to increase stamina and flexibility. A combination of modified beginner yoga movements, toned-down versions of advanced yoga actions, and basic intermediate yoga movements can ensure a smooth transition. It is advisable to choose poses based on one’s fitness level and desires to create a personalized yoga series.
Some of the intermediate SUP yoga moves to try include Reverse Warrior, Supported Shoulder Stand, Inclined Plane, Bow Pose, Crescent Lunge, King Pigeon, Mermaid Pose, and Warrior 2. Each of these poses targets different muscle groups and offers unique benefits. For example, the Reverse Warrior enhances leg strength, body flexibility, spinal mobility, stability, and core strength, while the Inclined Plane works the buttocks, hip flexors, obliques, spine, and triceps. The Mermaid Pose focuses on balance and stretching, whereas the Warrior 2 strengthens the torso and limbs while improving focus. Practicing these poses with careful attention to breath, alignment, and balance can lead to improved strength, flexibility, and mental tranquility.
Advanced SUP Yoga Moves
Advanced SUP yoga moves, like the headstand and crow pose, demand a strong core and careful adjustment of poses to maintain stability and avoid harm. Additionally, practicing expert SUP Yoga poses, such as the wheel pose, dancer’s pose, advanced downward dog, firefly pose, and extended hand-to-toe, not only strengthens muscles and improves balance but also enhances proprioception and body manipulation. As with all forms of yoga, the more you practice, the stronger you will become.
Practicing SUP yoga on an unstable surface like water requires mindful adjustments to maintain stability and prevent injuries. It is important to go with the flow and adjust poses as needed to avoid harm. For example, in the headstand pose, it is essential to carefully move your toes towards your head until your hips are as close as possible to passing over your shoulders, and then slowly raise your foot to bring your knee to your torso to ease into the headstand position. Similarly, in the crow pose, it is crucial to plant your forearms firmly on the board, align your knees and upper limbs, and shift your weight forward into your hands while lifting your head and raising one foot at a time. Remembering to breathe, engage the core, and maintain a strong posture is key to performing advanced SUP yoga moves safely and effectively. Practicing these advanced SUP yoga moves will increase yoga confidence, improve body awareness, and open the door to additional arm balance poses.