10 & More SUP Yoga Beginners Poses


You CAN do yoga on the water, if you can stand on one foot. Let your feet wet with tips and poses for SUP yoga. 

Find equilibrium (and have FUN) use tips and poses to make yoga on the water. 

Yoga on water can seem somewhat daunting. After all, many of us consider a lot of difficulty on the field! Yoga as difficult before you write off inflatable paddle boards (SUPs), here is what I tell all first-time people: “If you can breathe, you can do yoga. You can swim if you are able to balance on one foot. “Keep your feet wet with these SUP poses. 

SUP Yoga: Until you begin 

Follow 3 general directions to help you relax and smile on the surface. 

Slow down

Move at around half the pace at land and seek to follow the duration of the slow breaths. 

Mind your mat

Typically the handle of the paddle board (insert on the top of the board) is the centre of its balance, so try to always align yourself around the handle. 

Look at the horizon

Loss of balance typically results from too fast a change in your focus. Keep your eyes focused on the ground to add stability. 

SUP Yoga: Easy Pose Seated 

Sit with your palms on the handle, face the board and let your hands rest on your knees gently. Sit up, take deep abdominal breathes and note the gentle motion under you. 

Take a high seat and take a moment of appreciation for the natural world and all the blessings of your life. A single OM alternative. Track here three breathes.


SUP Yoga - easy seated pose


SUP Yoga: Seated Side Stretch

Move both overhead hands and transfer the right hand to your board’s side. Inhale to spend time in the left ear. Exhale your left arm up and down to the floor. Exhale. Engage your heart to stabilise and keep three breaths here. On the other leg, repeat.

SUP Yoga: Expansion of Chest

Place your fingers behind your back, inhale to roll open your shoulders and draw the blades down the back. Gaze out and raise your heart to the light, to find space through your mouth. Find and release three full breaths.

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SUP Yoga: Eagle Arms Seated

Place your arms in T positions at the shoulder height and brush your right arm across the left, keeping to the elbows, wrists and palms. Take any adjustment that feels relaxed – arms are drawn up, down, left, right or circular motions. Take three breaths. Take three. Release your arms and repeat on the other hand.

SUP Yoga: Pose of the Kid 

Start in Table Top, widen your knees and touch your big toes. Sink your hips on your heels back and keep your brow on the board. Arms can stretch long over your side or your hands can drape on the board with your fingers travelling on the water. 


SUP Yoga - Child Pose


SUP Yoga: Facing Dog Downward 

From the Table Top bring your hips up and down slowly and straighten your legs. Take a look at the horizon behind you. Take breaths and use organic motions to relax into the pose. 


SUP Yoga - Facing Dog


SUP Yoga: Squat Toe

Uncross your legs and kneel. Kneel. Down the hands and tuck the feet, make sure all ten feet hit the wall. When this is too hard, you can put your hands on the board to make the weight easier. Otherwise, sit on your skin gently with the inhale to bring more space into your feet ‘s soils and exhale to release any discomfort. Remain here, release your feet for five breaths, shake them out.

SUP Yoga: Plank

Down Dog, shift to the right, and stack your shoulders over your wrists. Create a long line from your head’s crown to your head. Take the lower belly. Heat up by lifting one leg at a time. 


SUP Yoga - Plank


SUP Yoga: Cobra or Dog for the Upward 

For Cobra, lie on your back, place your hands on the handle, hands below the arms, and draw elbows to each other. 

Place your hands behind the ribs for upward-facing dog. Before you move the hands in the board, raise the torso. Engage the quads so that the knees raise away from the board if necessary. 


SUP Yoga - Cobra or Upward-Facing Dog


SUP Yoga: Variations in the low lung 

Put your right foot on the top or back dog with your hips over your handle so your hands frame your foot. Look for balance on the horizon before your hands walk on the knee or the thigh. 

Once you are stable, explore the changes in your arm, such as reaching both arms in the sky, or tilting your left palm on the board, and lifting your right arm to the sky. 


SUP Yoga - Low Lunge Variations


SUP Yoga: Wide Leg Folding Future 

Place both hands within the foreknee and move to the rail (side of the board) from the Low Lunge. Press both your hands on the ball’s mounds of both feet as you roll, then the lower hands on the opposite wall, the same distance as you would on the ground: hands under arms, legs wider than the hip distance with toes slightly turned onto them. 

SUP Yoga: Changed or Half Camel 

When you kneel around the board, hold your back with your hands before moving to Camel. Water instability can create additional challenges. Start with your tucked toes or explore a more gentle kneeling backbend by putting a hand behind you, lifting your hips and sweeping the overhead of the opposite arm. Switch your sides. 


SUP Yoga - Modified or Half Camel


SUP Yoga: Pigeon Bed 

Sleeping a Pigeon soothingly lies on the water . Make sure your groyne is over the board handle. Try using your life jacket if you need a bolster. Relax in the position and hear the sound of the waves as they lap on the board. 

SUP Yoga: Present Bridge 

Start on your back with your sacrum on the handle, knees and foot soils on the board so that your fingerstips can grass your feet. Hold your foot much narrower than the hip-distance. Raise your hips toward the sky and tie your arms below to reach a height. 

SUP Yoga: Savasana

There is nothing more relaxing than to relax with the sun warming your face and the water rocking you into a happy state. 

There is much more to learn and a guided experience is a perfect way to get into water asana practise.

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Start at Savasana, relax your shoulders and spread your feet to the sides. Place your hands on the water by your arms. Take a few moments to link to the underwater ocean to relax and lengthen your breath. Take deeper inhalation and exhalation. Stay a few minutes here and keep the breath and the sound of the ocean alive.


SUP Yoga Savasana


Stand up paddle boarding is one of the best sports for the whole body as you practise every single muscle group. Remember: your arms and back pull you through the water and stabilise and balance your neck, glutes, and legs on your boat. But beginners, who still follow the ideal paddling technique, may often walk away from the SUP preparation.

These six poses reverse what you were doing on your board to facilitate the expansion of your arms. Use them to minimise the rate of your heart and appreciate the gentle stretch-you release your innermost pitch with a delicate side-bend, your toe squat opens up the tight folds of your feet (nervous newbies frequently take the board by hand), and your adult arms open to combat the hunched gesture you make when paddling.

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Practice them on your board, on shore or at home to regenerate, encourage proper alignment and create SUP-ready power.

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