Shake Up Your Yoga Routine By Trying SUP Yoga!

Shake Up Your Yoga Routine By Trying SUP Yoga!

Working out and trying to live a healthier lifestyle is something that many people today strive for.

Since there are so many different types of exercises out there, choosing any one particular discipline or routine isn’t going to be a simple task if you aren’t sure about the kind of results you’re looking for. Some routines will bulk you up while others are designed to help you lose weight or tone up.

SUP Yoga Paddle Boards

Yoga is known to be a powerhouse workout discipline because it increases muscle strength and tone, improves energy, increases flexibility, helps you lose weight, and so much more. If you’re already a yoga fan but you want to take it to the next level, then you might want to try SUP yoga.

What Is SUP Yoga

Not to be confused with the popular slang greeting, “S’up?” SUP yoga is actually combining yoga with standup paddle boarding. By practicing yoga on a standup paddleboard, you going to practice yoga poses on a standup paddle board in the middle of calm water like the bay, a lake, or even a calm river.

By practicing SUP yoga on your board, you’re going to be activating your muscles in a different way because you’re not on solid ground anymore—you’re on body of water that is always moving, even if only the smallest bit. As you’re performing the yoga poses, you’re going to have to make minute adjustments in your body and weight distribution so that you remain on the board!

Benefits Of SUP Yoga

Naturally, when you are going to be working out, you want to make sure that your routine is going to be beneficial, right? SUP yoga is much more challenging than yoga you’d do on land and because of the extra effort you’re going to need to employ to stay dry, the benefits are that much greater.

Yoga upward facing dog.

Some of the benefits that advocates claim SUP yoga can give you include:

  • Increased core stability
  • Increased balance
  • Refines your technique
  • Water is calming
  • Encourages relaxation
  • Helps you get in touch with nature

…and more

How To Begin SUP Yoga – The Equipment

To begin SUP yoga, we recommend that you first get a good quality standup paddle board, which can be either an inflatable standup paddle board or a hard board. The board you choose should be long and wide—most board are going to be over 10 feet long and over 30 inches wide.

ISLE Airtech Inflatable 10'4 Yoga Stand Up Paddle Board

Also, you’re going to want a board that is at least 4 inches thick so you’re going to float. If you’re a heavier person or if you need extra stability, you can find 6 inch boards.

It is also a good thing to make sure that your board has a nonslip deck pad that covers most of the board. This deck pad is going to help you not slip while performing the poses, but it is also going to give you more surface space to use.

Another accessory that you’ll want to consider purchasing is an anchor system. The anchor system is going to prevent you from floating away when you’re in the middle of your routine.  

It’s a good idea to go with a 10 to 12 pound mushroom anchor. We do want to point out that you don’t necessarily need an anchor, but it’s nice to have if you’re sharing the water with other people.

Lastly, the paddle. Most SUP boards will come with a paddle, but depending on the company, your paddle may not be up to snuff. We recommend that you pick up a good quality carbon fiber paddle

How To Start SUP Yoga – Join A Class Or No

If you search for SUP yoga, you’re going to find numerous classes being offered, some near you, many may not. You don’t necessarily have to join a class to do yoga out on the water. Why, many people prefer not to because it’s an extra expense.

Yoga Class Or No?

However, when you do one of these classes, you have the chance to connect with others while out there. Plus, you’ll have the guidance and encouragement from the instructor, which can help you improve your technique and keep you focused.

5 Poses For SUP Yoga

If you decide to forego the classes and dive right in (no pun intended) own your own accord, here are some yoga poses that you can do while on your standup paddle board:

  • Easy Seated Pose – Sit Indian style on your board facing forward. Rest your hands on your knees with your back straight. Breathe in deep and focus on the gentle rocking from the water.
  • Chair Pose – Stand with your legs together (the closer they are, the more challenging it will be) and then bend your knees. Keep your back straight and then raise your hands above your head.
  • Mountain Pose – Stand at the hand well on your board. With your feet at hip distance apart, keep your spine straight, your shoulders square, and knees soft.
  • Lunge – Much like doing a lunge on the ground, you’re going to want to pay a lot of attention to your balance as the water moves beneath you.
  • Plank – Lay down on your stomach on the board. Raise yourself up on your hands and toes, making sure that you create a long line from the top of your head down to your heels. Tighten your abdomen and slowly raise one leg and then the other. If you aren’t able to do this, you can drop to your knees until you are stronger to do the full plank.


SUP yoga is a fantastic way to relax, get in touch with nature, and get yoga workout in. To do yoga on the water, you do need a standup paddle board that is suitable for your body weight and your skill level. Remember, larger boards are going to give you more room to work on and more stability!

Sup yoga with dog.

The more you practice yoga on your standup paddle board, the more confident you will be to try more challenging poses than the five we discussed here. If you’re already a fan of SUP yoga, leave us a comment below and tell us where your favorite places to go to practice SUP yoga, or where you even like to go to do some standup paddle boarding.

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