How SUP Yoga Can Help You Fall Back in Love With Your Practice
I’ve been teaching stand-up paddleboard (SUP) yoga for the past 11 years, and time and again, I witness people who may have been practicing yoga for years find themselves in the role of a beginner.
SUP yoga can breathe new life into a practice that’s started to feel routine. So many of us go through periods when yoga starts to feel too familiar. Taking your practice onto the water adds curiosity, balance, and play, making even simple poses feel fresh again. For example, you gain a new appreciation for Warrior II pose when balancing on a paddleboard. Having your feet so far apart on a floating yoga mat reminds you how much you need to engage your legs and core to create a strong foundation for this seemingly “easy” pose.
SUP yoga invites you to slow down, laugh a little, and approach familiar shapes with a beginner’s mind. You may have practiced Tree pose hundreds of times on land, but balancing on one leg on a paddleboard is something completely new. In this pose, the paddle becomes another point of contact with the board. Pressing down on the paddle with the hand on the side your leg is moving into tree gives you the support needed to bring your foot up to your ankle or inner leg.
The first time I successfully held a Headstand for any length of time was on a paddleboard. I’ve always loved being in and on the water (read more in my post The Power of Blue Spaces), so I was less afraid of falling into the water than of tumbling backward in the studio. Because your core is already engaged to balance on the board, an arm balance such as Crow pose almost becomes easier on the paddleboard; just be sure to look forward rather than back.
When you’re just getting started, modify standing poses to feel grounded. In Warrior I, place your back knee on the board and bring your lower leg across the board to cover more surface area. When you’re ready to practice with the back knee lifted, be sure your feet are on their own tracks when planting the back foot.
The most accessible poses are those in which your points of contact with the paddleboard are on opposite sides of the board. For example, Revolved Triangle and Revolved Half Moon poses are easier than Triangle or regular Half Moon because your opposite hand balances out the position of your grounded foot. Prep your body for the rotation required in these poses by doing some twists and postures to lengthen your side bodies before moving into these shapes.
The goal of any SUP Yoga class I teach is for the practice to feel creative and fun again. I hope practitioners take that sense of play back to the mat when they return to land.
If you plan to head out onto the water, keep these safety tips in mind:
Always carry a life vest (PFD) and a noisemaker in case of an emergency. For SUP yoga, waist PFDs are great; just be sure a cartridge is attached in case you need to inflate it.
Avoid falling backward by trying to fall to the side. If you fall into the water, don’t panic; swim back to the board, grab the handle, and reach across the board to pull yourself back up. Once on the board, catch your breath and start again.
Weather can change quickly. Check the weather and be sure it’s not too windy and that no storms are forecast. The WeatherBug app provides information about lightning and wind. If it’s safe to go out, always paddle into the wind first to make the paddle back easier. If you are caught in the wind, drop to your knees and paddle back.
If you encounter waves or a boat wake, face the nose of the paddleboard into the wave (perpendicular to it).
When choosing a spot on the lake to practice, check the depth of the water with your paddle to be sure it’s deep enough so you won’t get hurt if you fall in.
Remember the board’s center of gravity is the handle, so keep your weight over the handle when possible. When paddling, stand with your feet hip-width apart, parallel to each other on either side of the handle, with a slight bend in your knees so you’re not too rigid.
Stay aware of your surroundings.
Most importantly, keep an open mind, let go of expectations and preconceived notions about the poses, and have fun! I have a few SUP Yoga classes left this season. Join me on Sunday, August 23 or 30 or September 6, at Bear Creek Lake Park. Register through Rocky Mountain Paddleboard here. Use code firefly5 for $5 off the regular price. I hope to see you on the water!