SUP Yoga: A Beginner’s Guide )))

Recently, you may have noticed the growing yoga trend of stand-up paddleboard yoga (SUP Yoga). It looks like it’s a great workout and a lot of fun, but let’s face it, a headstand on a paddleboard in the middle of the ocean is intimidating!
SUP Yoga can be challenging, but it’s a very rewarding practice that’s great for building core strength and full body awareness. Plus SUP Yoga is a great addition to your yoga practice because it invites a new perspective to many classic yoga poses.
Here are a few tips to get you started:
1. Sunshine isn’t all you need . . .
Sunshine is a great asset to a fun day on the water, but it’s important to check the weather for wind conditions and any incoming bad weather. Heavy winds make the water choppy and much more difficult to balance on your paddleboard.
If your area often gets afternoon thunderstorms, try to get out on the water early in the morning. You don’t want to get caught far from the shore with thunder and lightning nearby.
2. Equipment is key
There are hundreds of paddleboards on the market. There are even paddleboards designed specifically for yoga. If you are renting a paddleboard, the most stable paddleboards to practice yoga on are about 35 inches wide and around 10 feet long (longer boards are generally more stable).
You can choose between an inflatable or traditional (hard) board. Many people enjoy both types and it often comes down to convenience.
3. Slow down
This isn’t your typical vinyasa practice. When practicing yoga on a paddleboard, it is critical to slow down, hold the poses and utilize your breath to keep you focused. Again, SUP Yoga can bring a whole new perspective to your practice, and for some of us, that perspective is simply being reminded to slow down.
4. Find your center
We may say this a lot in our yoga practice, but SUP Yoga makes the term a lot more literal. Usually the handle of the paddleboard is the center point, so if you keep your center of gravity close to the handle, you will have an easier time staying balanced as you move through your yoga poses.
Now that you’ve got some basic knowledge about paddleboarding, here are 10 yoga poses that are perfect to try on your first SUP Yoga adventure:
1. Forward Fold
2. Halfway Lift
3. Chaturanga Dandasana/ or modified one)))
4. Upward Facing Dog
5. Downward Facing Dog
6. Child Pose
7. Crescent Lunge or a modified version
8. Low Lunge Twist
9. Bridge Pose
10. Half Pigeon Pose
Practice these yoga poses first on land then take them onto the water and feel the difference! When you have the opportunity to bring your yoga practice onto a paddleboard, take it. SUP Yoga is a wonderful experience for all levels of yogis and a great way to connect deeper to yourself and your yoga practice.
Love and Light!

About oksanawd

Namaste, My name is Oksana Wadhawan and I am originally from Kiev, Ukraine. I presently reside in Mumbai, India, with my husband since October, 2014. I started doing Yoga from 2007 in Cyprus. I was reading a lot of literature on meditation and asanas, trying to do home practice. I was lucky enough that I didnt get injured through my home practice. I started learning Yoga from 2009 (Hot Yoga and Iyengar Yoga) in Kiev, Ukraine. After 3 years of learning, I commenced the yoga teacher’s training course in YogaHot Centre, Kiev, Ukraine (2012). I became a certified yoga teacher and began practicing master classes of Iyengar yoga from 2012. My classes were taught by great Iyengar teachers such as Igor Podmazin, Irina Korovina, Oksana Bogush and many others. In 2013 and 2014, I also went on a 7 day Camp to Yoga Institute, Santacruz, Mumbai, India. I studied Ashtanga Yoga with Lesley Fightmaster in 2013-2015. My teaching experience includes 2 years of Hot yoga, 1 year of Ashtanga yoga and 1 year of Restorative Yoga or Yin Yoga. I am regularly attending and practicing Iyengar Yoga since 2009. As a teacher, I conducted a yoga retreat for a month in Kiev, Ukraine (May, 2015) where I shared my daily experience and knowledge with my students on asanas, pranayama and meditation. In August 2015, I did my first retreat in Goa, India. I believe in words of K. Pattabhi Jois "Do your practice and all is coming." Its slowly coming for me! I learn and experience through my body, my emotions, my pain, my enlightenment, what it is Yoga! Yoga is my way of life! And I can show you a way that Yoga can be your way of life as well))) Love and Light!

2 responses »

    • Thank you Courtney))) My favorite yoga moves is to combine yoga poses into small vinyasa, and work it out slowly with the breath…thats the moment when you are learning about your body and your self))) I love restorative yoga, because of all the props, that are nurturing you and give you so much support and help, and creating confidence in a difficult asana for you…
      Love and Light!
      P.S. Definitely try SUP yoga, the balance that you will feel is amazing)) and its a lot of fun!!!

      Liked by 1 person

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