Yoga on the stand-up paddle (SUP) is a relatively new but increasingly popular form of yoga in which various yoga postures (asanas) are held on a stand-up paddleboard on the water. This form of yoga not only combines the calming effect of the water with the strengthening effect of yoga, but also strengthens your sense of balance and requires a deeper feeling for your body.
Are you interested in a SUP yoga course? Find the right SUP yoga offers here.
Why SUP Yoga?
- Improved balance and stability: As already mentioned, practicing on an unstable surface challenges and promotes your balance while strengthening your deep muscles.
- Natural relaxation: The gentle rocking of the water has a calming effect and helps you relieve the stress of everyday life.
- Unique environment: Yoga on the water offers an incomparable natural experience and a new perspective that is otherwise not so easy to get in a yoga studio.
Just try it!
Here are a few tips to get started with SUP yoga:
- Choose calm waters: A lake or a calm river are ideal for beginners.
- The right equipment: Make sure you start with a wide and stable SUP board, this makes it a little easier to keep your balance, especially at the beginning. If you feel safer with it, you can also wear a life jacket for more safety.
- Take an introductory course: Many water sports centers or yoga studios offer special SUP yoga courses to learn the basics. Find your course here.
And a few ideas for yoga exercises you can start with:
It is best to start with asanas that you can hold fairly safely on a firm surface - this way you are "only" giving your body another challenge, namely keeping your balance on the water . Later you can try more complex exercises, such as a handstand or similar. The following are good for your first SUP yoga session:
- The boat: Sit on your paddle board and bend your legs. Lean your upper body back and lift your legs. Make sure your spine is straight. If you want, you can also stretch your legs upwards.
- The downward dog: This pose is probably one of the most well-known yoga exercises - it can also be perfectly performed on the SUP board . Of course, it will still feel different on the stand up paddle board than on solid ground: Start in a quadruped position. Stretch your legs and lift your hips into the air so that your body forms an inverted "V". Hold your hands shoulder-width apart and your feet hip-width apart. Gently press your heels towards the board and hold the position for a few breaths. Make sure your breathing is calm and concentrate on your body.
- Various warrior variations, for example Warrior I: Stretch the right leg forward and bend it at a right angle (knee over heel), the left leg goes back and is stretched out. Straighten your upper body and look forward, shoulders and hips also point forward. Stretch your arms up above your head, palms facing each other. Stay here for a few breaths and then change legs.
- Cobra: Lie on your stomach with your legs stretched out and your hands under your shoulders. Press your hands into the board and slowly raise your upper body while slightly bending your elbows. Keep your hips on the board and open your chest. Breathe in and out deeply before slowly lowering yourself back down.
- Child's pose: Kneel on the board and sit on your heels. Bend your upper body forward and place your forehead on the board. Stretch your arms out in front of you or place them relaxed next to your body. Breathe in and out deeply and stay in this position as long as it feels comfortable.
Another small tip: Especially with SUP yoga, the following saying is true: practice makes perfect! So be a little patient with yourself and give your body time to face this new challenge.
So, grab your SUP, find a nice spot on the water and off you go!
Have fun trying it out and Namaste!
