SUP Yoga: The Basics

Are you someone who enjoys yoga on the boat dock? If you’re feeling like taking on a new lake hobby, consider SUP yoga. An acronym for Stand Up Paddleboard yoga, this activity refers to standing up on a paddleboard in a body of water. Typically, this sport is practiced in calmer bodies of water such as lakes or harbors. SUP yoga has become a trending activity in recent years, embraced both by yogis and paddleboarders alike. Today, we’re going to be answering some common questions about SUP yoga on the lake.

What exactly is SUP yoga?

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Essentially, SUP yoga involves doing the same types of yoga positions that you would in a traditional yoga class and applying them to a paddleboard surface on the water. In yoga, finding balance is a key component of the practice. And what better place to challenge your stability than standing on a paddleboard? 

However, the physical component is only a surface-level part of this activity. The origins of SUP yoga come from yoga itself, a 5,000-year-old practice from Northern India, with roots in Hinduism and Buddhism. At its core, yoga is less about challenging your body and more about the mind-body connection. Therefore, when doing SUP yoga, it’s helpful to consider what a pose may be teaching you or even settling into the experience of quietly breathing.

How difficult is SUP yoga?

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As you might expect, SUP yoga is considerably more challenging than yoga on land. You’re always grounded on a solid surface on land, whereas with SUP, you have to adjust your movements to the wind and water currents. Plus, your surface (a paddleboard) is more restricted than it would be on land. These extra challenges require a more intense sense of balance.

What equipment do I need?

Photo courtesy of REI

First and foremost, you’ll need a paddleboard. While there are a few different options you can choose from, a stable inflatable platform is generally recommended. This is because the thickness of the board affects its stability. You’ll also need a leash and personal flotation device (PFD) for your safety. When doing SUP yoga, it’s also important to wear proper attire. Clothes that are both stretchy and water-resistant are ideal. Bathing suits with a rashguard will usually do the trick! 

What are the benefits?

Image courtesy of Little Rock Soiree

One of the most apparent benefits of SUP yoga is the joy of being outdoors. Doing yoga on the water is a unique experience that will allow you to connect with nature. In addition, the mental health benefits of being outdoors, especially near a body of water, are well-documented. With SUP yoga, you’ll get these stress-relieving benefits. Additionally, from a physical standpoint, SUP yoga practice will help you build muscles that on-land yoga won’t. It’s a full-body workout that increases your flexibility and strengthens your muscles.

How do I get started?

Image courtesy of Pau Hana Surf Supply

Probably the best way to get started with SUP yoga is by taking a class. If you Google search for “SUP yoga classes {insert name of your town or city}” you’re bound to come up with results. If you choose to start out on your own, the following poses are suitable for beginners: downward-facing dog, chair pose, warrior 2, boat pose, and savasana. You can also check out several YouTube videos detailing how to do these poses on your paddleboard. 

If you’re looking to jump on board the trend of SUP yoga (no pun intended), we hope this information helps! And most of all, we hope you enjoy your time on the lake this summer.

5 Beginner Yoga Poses for Lake Lovers

Yoga’s origins date back to more than 5,000 years ago in Northern India. Derived from the internalization of ritual sacrifice, yoga teaches practitioners to sacrifice not their bodies, but their egos through wisdom, action and self-knowledge.

Today, modern yoga provides a path to enlightenment, helping those who practice it to cleanse their minds and bodies of negative energy and to disconnect from their physical existence.

Few places provide more opportunity for such enlightenment than the lake, with its natural beauty, picturesque sunsets and hum of wildlife activity.

So take a look at these 5 beginner yoga poses and start enjoying the peace and rejuvenation of this age-old practice.

Beginner Yoga Pose - Childs Pose

1. Sukhasana

We start our beginner yoga poses with Sukhasana, also known as the easy pose, which requires practitioners to take a seated position with their legs crossed and folded in front of them.

In this pose, the pelvis should be in a neutral position, in line with the spine.

Palms can be positioned on top of one another in your lap, in a praying position at your chest, or resting on your knees, palms up.

Still seated, find your breath by taking several long, deep breaths in and exhaling them slowly.

After a few moments, you can also start to stretch the neck by slowly bringing chin to chest and as far back as you can comfortably go. Stretch the sides of your neck by bringing your ear to your shoulder, calmly alternating between your left and right sides.

Sukhasana is a good position with which to begin your practice as it helps you find your breath, relaxes the mind, softly stretches your muscles and strengthens your back.

2. Cat/Cow

From the Sukhasana pose, come to all fours with your head hanging loosely and your back in a tabletop position, with your hands in line with your shoulders and your knees in line with your hips.

Next, you will alternately transition in and out of cat/cow, which stretches your torso and neck and brings awareness to your spinal movements.

Cat pose requires practitioners to take a deep breath in, rounding your spine up towards the sky and bringing your chin to your chests. Be mindful that your knees and arms stay firmly in place as your execute your move.

Transition into cow pose by slowly exhaling while pressing your stomach towards the earth and stretching your your chest towards the sky. Direct your gaze forward, so that your head is in line with your shoulders.

Slide in and out of these positions for several deep breaths before coming back to neutral spine.

3. Child’s Pose

Balasana, or child’s pose as it is most-commonly called, is a resting pose that stretches the hips and thighs and helps in relieving fatigue and stress.

To go into child’s pose from cat/cow, bring your big toes together so that your knees press out from your hips. Rock back with your arms extended out in front of you until your bottom rests on the heels of your feet.

Press your chest into the ground so that it rests between your legs. Keep your arms extended, applying slight pressure to your palms.

Take deep, conscious breaths in and out, paying close attention to breathing fully into your chest, stretching your upper spine skyward.

Rest here for as long as you would like, but be sure you are not putting too much strain on your knees or ankles.

4. Downward-Facing Dog

This beginner yoga pose is known by many names: downward dog, downward-facing dog, and (less commonly) Adho Mukha Svanasana.

Downward-facing dog helps improve digestion, relieve mild depression, energizes the body and helps stretch the hands, calves, hamstrings and arches.

To take this position from child’s pose, walk your hands forward, and roll your feet under you. Press into your feet, and extend your legs as you continue walking your hands out until your body creates a triangle with the earth.

Keep your feet hip-width apart and your hands slightly past your shoulders with your fingers spread out to distribute energy evenly between both hands.

In downward dog, you can alternate lifting your heels, press back into your calves, or rock forward gently onto your palms and then back.

5. Mountain Pose

Tadasana, or mountain pose improves posture, strengthens your legs and feet and helps to firm your core and bottom. You can use this pose as a starting or ending position during your practice as it a good resting position for refocusing your breathing.

From downward dog, walk your feet slowly toward your hands until they are directly under your hips. Slowly roll to standing position, paying careful attention to each vertebrae.

When you are fully upright, bring your feet together with your heels slightly apart, softly shifting your weight from foot to foot to gain your balance.

Tighten your core and legs and elongate your spine, keeping sure to align the crown of your head and spine. Bring your awareness to your chest, back and shoulders, so that your energy radiates from the earth through the length of your body.

Open your chest and shoulders bringing your hands, palms facing out, slightly from your sides while pushing your shoulder blades down. Your facial muscles and jaw should be relaxed.

To take your mountain pose to the next level, try closing your eyes.

Hold here while you take deep breaths in and out for about a minute before concluding your practice.

For more tips on beginner yoga poses check out The Yoga Journal, and be sure to check out what other activities you can enjoy around the lake in our article “6 Exercises That Are Better At The Lake.

Namaste, lake lovers.