If you love SUP yoga poses, you have already heard about performing yoga on stand-up paddleboards. Maybe you have tried it out or want to try it. SUP yoga is the common fitness activity people perform while floating on water. It is mostly practiced on calm bodies of water, such as lakes or bays. SUP yoga is becoming popular day by day, and people are enjoying it. Moreover, yogis are improving their yoga skills because SUP yoga requires more strength, balance, and focus than performing on plane earth.
SUP yoga has many fantastic health benefits, similar to stand-up paddleboarding. SUP yoga strengthens our muscles and provides them with more flexibility and durability. Performing yoga in the middle of nature while listening to the beautiful songs of birds and enjoying gorgeous scenes help us to relieve our stress and feel like a calm body. SUP yoga also helps us to improve our breathing techniques and refines techniques on land. The most important benefit of performing SUP yoga is the practical improvement of balance. The following are ten yoga poses that are recommended to beginners who want SUP yoga.
1.Forward Fold on Paddleboard
The forward fold pose on the paddle board has a lot of benefits to improve our health, fitness, and body shape. The forward fold pose stretches the hips, calves, and hamstrings of our body and strengthens the thighs and knees, making them strong and healthy. It is also famous for spine exercises as it helps to make our spine strong and flexible, so we don’t have back pain. According to the studies, the forward fold bend pose reduces stress, depression, and anxiety and calms our mind.
The stretches make our muscles strong, create flexibility in them, and smoothes the nerves. It also helps us to relieve tensioning the neck, back, and spine. The forward fold position of yoga activates the abdominal muscles and is helpful to reduce the symptoms of asthma, insomnia, menopause, and headache. It gives strength to the inner mechanism of the body such as improvement in digestion, lowering high blood pressure problems, and stimulates the kidney, liver, and so spleen.
To try the forward fold pose on a paddle board firstly, keep a slight bend in your knees dropping your chest towards your thighs along with keeping your feet framing the handle. Allow your head hanging, and your fingers touching the paddle board or grab your opposite elbow. Then ground down all four corners of your feet on the paddle board and take a few breaths. Relax and Feel the water movement beneath you and get used to your new moving yoga mat.
2.Halfway lift on a Paddle board
The halfway lift pose of yoga is also known as Ardha Uttanasana or fly back position which is a therapeutic posture that includes stretching of your hamstring and helping to make the shape of your upper back, rejuvenate, and lengthen your spine. It has a lot of benefits and maintains the health of your spine in the right curvature. The halfway lift pose of yoga lengthens our spinal muscles, calf muscles, and hamstrings that strengthens the back, thigh muscles, and the core of the body. This SUP Yoga pose allows you to try other deep poses of yoga and prepare your body for making deeper folding postures.
To try a halfway lift pose on the paddle board starts with being in the forward fold posture, use inhale to lift halfway while placing to shins or thighs. Make sure you extend through the crown of your head so that your spine is long and straight. Press down through all four corners of your feet and feel your body root down and stabilize. Take a few breaths. When exhaling, slowly release and go back to fold forward.
3.Modified Chaturanga Dandasana on a Paddleboard
Chaturanga Dandasana position in yoga is extremely beneficial for the entire body because it requires a lot of strength and muscle activation. That will help you to maintain your fitness goals and build power in your body even if you can’t perform the position in the right way. It involves muscles of the whole body and gives strength to the erector spine and the muscles on either side of the spine. It helps to improve posture or shape of the body and improve core strength and stability of the body. You will feel a complete change in your body alignment that will enhance your body awareness. The muscles it involves are triceps, biceps, wrists, pectorals, serratus posterior, serratus anterior, rhomboids, trapezius, core muscles, erector spine, and quadriceps.
To start the pose come into a modified pushup position, keep your knees planted and walk your hand slightly forward. Your elbows should touch your side body when lowering your chest until your shoulders are at a degree of 90. Take a few breaths in this position, making sure to keep your core active. Hold this position for up to one minute and then come back in the standing posture. Repeat it 8 to 10 times, and you will feel an impressive change in your body strength and alignment after two weeks.
4.Upward Facing dog on Paddleboard
The upward facing dog is a famous SUP Yoga Pose in yoga that helps you to open your chest and improve your health. It is also one of the best exercises to improve posture and strengthens the spines, arms, and wrists. This pose stretches our chest, lungs, abdomen, and shoulders and strengthens the buttocks. It stimulates abdominal organs and helps us to get over mild depression, sciatica, and fatigue. It is also known as Urdhva Mukha Svanasana, which means upward face dog.
Press your hands onto the paddle board while straightening your arms and lifting your chest. Pressing your feet into the paddleboard, engage your quads, making your knees off the board. Keep your neck neutral and gaze at the water in front of you. Take a few breaths as you lift from your heart.
5.Downward facing dog on paddle board
The downward-facing dog is also famous, and one of the SUP yoga pose for beginners. It strengthens our arms, wrists, and shoulders. It also helps to strengthen our spine because it actively engages the core region of the body. It is also a great way to shape our body with the right alignment. Make sure to perform this pose in the best way possible so you can get the desired results at the scheduled time. That also helps to lengthen our hamstrings and calves because of stretching. The downward-facing dog will provide strength to your thighs and legs and will allow blood to move toward the brain in a faster way. It is also very helpful and beneficial for back pain and improves our respiratory system of the body.
To start it on the paddle board, from the upward dog position, gently lift your hips and back up as you straight into your legs. Then relax your head while dropping your gaze. Continue to press your hips back as you press your heels downward for stability. To protect your wrists, press into your index fingers and thumbs. Take a few breaths.
6.Child’s Pose on a Paddleboard
Child SUP Yoga Pose is a beneficial practice in yoga that releases tension in the back, chest, and shoulders. Experts highly recommend it to those persons who have dizziness or fatigue problems. It also helps to reduce stress and anxiety and provide flexibility to our bodies. Child SUP Yoga Pose provides strength to internal organs and lengthens the spine due to stretching. This pose relieves neck and back pain and faster the healing process of the body. The pose involves stretching of hips, thighs, and ankles, which give strength to muscles, tendons, and ligaments of the body. It normalizes the blood circulation in the body and provides calmness to the mind and body.
In a tabletop position, open your knees to the width of your paddleboard, bringing your big toes together. Slowly lower your hips back towards your heels, rest your forehead on the paddleboard. Breathe while relaxing your body.
7.Modified Crescent Lunge on a Paddleboard
Crescent lunge is also a popular SUP Yoga Pose in yoga practices that involves stretching of legs, groin, and hip flexors while opening the front torso, shoulders, and chest. It strengthens the muscles and tendons of the body and gives shape to the thighs, hips, and butts. The balancing in the crescent lunge poses helps to develop flexibility and stability in the body. It involves a backbend, heart opener, and a balance pose which helps the front body to expand. It helps to reduce depression and fatigue and increase the energy of the body.
In a Tabletop position and on the center of the paddleboard, begin by stepping your one foot forward between your hands keeping your back knee down. Keeping your gaze forward, energetically squeeze your inner thighs towards each other to find stability. Bring your hands to your front knee. Upon feeling centered and stable, slowly lift your arms over your head. Continue to keep your inner thighs engaged to stay balanced. Take a few breaths and then slowly switch sides.
8.Low Lunge Twist on a Paddleboard
Low lunge twist is the knee on the paddle board exercise, which involves stretching of body muscles. The pose provides flexibility and stability to the body. It’s very beneficial as a hip joint exercise and also strengthens arms and knee muscles. The body twist increases the efficiency of organs and helps to supply fresh oxygenated blood to the body organs. It is also used as the warm-up and cool-down exercise in many sports. The twist in this pose also helps the breathing efficiency of a person and improves lung capacity. The pose helps the lungs to fully expand and work at their highest pace.
To try the SUP Yoga Pose low lunge twist pose start from being in the modified crescent lunge position, plant your left palm into the paddleboard and extend your right arm towards the sky. Shift your gaze towards the sky as well if you want to play with your balance. Take a few breaths in this position and then switch sides.
9.Bridge pose on a Paddleboard
Bridge SUP Yoga Pose also involves stretching of the neck, chest, and spine. It helps to reduce anxiety and depression of the mind and provides calmness to our brain. Bridge SUP pose stimulates abdominal organs, thyroid, and lungs and also rejuvenates tired legs. It also improves our directive system and helps to relieve the symptoms of menopause. Its also known as an impressive exercise for asthma, high blood pressure, sinusitis, and osteoporosis.
With your tailbone over the handle of your paddleboard, lie down on your back while keeping your hands by your hips. Bend your knees, placing your feet flat on your paddleboard, keeping your heels close to your glutes. Press your palms and feet towards the board and slowly lift your hips towards the sky. Draw your chest towards your chin as you breathe.
10.Half Pigeon Pose on a Paddleboard
Half pigeon pose is the next step for SUP Yoga Poses beginners but has a lot of benefits to health and fitness. When we perform half pigeon pose our spine moves back, which improves the pranic flow, opens blockages with muscle stretches, and also stimulates the nervous system. It is also known as a reasonable exercise to improve circulation in the reproductive system. The pose is a great chest opener and also provides deep stretches to the lower body and enhances the flexibility of the body. It also improves organ functioning and provides stability to the body.
Place yourself in a tabletop pose on the center of your board. Bring your knee forward towards your right wrist on to the paddleboard. Adjust your right foot so that your hips remain square to the front of your board. Keeping your hands on the board, inhale to straighten your spine and exhale your chest closer towards the board. If your hips are tight, keep your chest lifted but if they are more open, bring your forearms down or extend your arms forward for a sleeping pigeon variation. Breathe and enjoy the soothing water beneath you. After a while, switch sides.