Updated July 24, 2024

In this article, SUP yoga instructor Arianne Traverso shares insight for new and experienced yogis (teachers and students alike) on how to tackle the world of SUP yoga with ease and confidence. 

KEY TAKEAWAYS: 

• SUP Yoga originated in Hawaii during the 1960s WHEN Surfers combined traditional surfing, canoeing, and yoga using longboards and canoe paddles.
• Involves standing on a board and using an oar to move through the water.
• Blends Hatha or Vinyasa yoga, practiced on calm waters with an anchor to prevent drifting.
• Water's instability engages stabilizer muscles more intensely.
• Check wind and weather conditions before heading out; carry a life vest for safety.
• Start with basic poses, beginning with seated practices and gentle side bends.
• Distribute weight correctly on the board to maintain balance.
• Embrace slow movements to enhance stability.
• Manage motion sickness by sitting down, looking at the horizon, or taking a dip if needed.
• Enjoy the journey, as practice brings ease and Savasana on a SUP board can be very relaxing.

SUP Yoga Can Refresh Your Practice: Here's What You Should Know

Yoga can be challenging on your mat, but have you tried Stand Up Paddle Board yoga (SUP Yoga)? Let's dive into this innovative yoga modality that's making waves in the yoga community!

The Origins of SUP Yoga

SUP Yoga is believed to have originated in Hawaii during the 1960s. Surfers combined their love for traditional surfing and canoeing with yoga, using longboards and canoe paddles to create a unique experience on the water.
 
Unlike traditional surfing, stand-up paddle boarding involves standing on the board and using an oar to move through the water. This activity ranges from recreational and fitness paddling on calm waters to racing on more aggressive waters.
 
SUP Yoga blends Hatha or Vinyasa yoga and is typically practiced on calm waters with an anchor to prevent drifting. You can perform almost any pose on the board, but the water's instability adds a new dimension to your practice, engaging stabilizer muscles more intensely.

Six Tips for an Enjoyable & Dry SUP Yoga Practice

1. Check Wind & Weather Conditions 

Before heading out, always check the weather and wind conditions. Strong winds or currents can be challenging, especially for beginners. Carry a life vest for safety, particularly if you're not a strong swimmer. SUP Yoga is generally safe, but it's crucial to respect nature's power.

You can sit, kneel, or stand on the SUP board if you get tired which makes it accessible to almost anyone!

2. Start with Basic Poses

This might seem silly if you have a more seasoned asana practice,  begin with basic poses on the water. Standing poses will feel different with the movement under your feet. Start with seated centering practices and gentle side bends before progressing to standing poses.

3. Understand Your Balance

Water challenges your balance, so get familiar with your board. The handle in the middle is where you should distribute most of your weight. For instance, in Downward-Facing Dog, your hips should be over the handles while your hands and feet are forward or back. In warrior poses it’s almost the same—you want to learn the distribution of weight to make your balance easier and not tilt the board forward or too far back. 

4. Take it Slow

The fluidity of water encourages slower practice. Rapid movements can destabilize the board. Embrace the gracefulness of slow movements to enhance your stability.

5. Manage Motion Sickness

Motion sickness can occur, especially in open water or strong swells. If you feel nauseous, sit down, look at the horizon, or take a dip. Engaging with the water can help you find your equilibrium.

6. Enjoy the Journey

Even if poses are challenging initially, practice brings ease. Savasana on a SUP board, with gentle waves and the sun, can be incredibly relaxing. The rocking motion of the water adds to the tranquility.

 SUP Yoga offers a fantastic workout and a calming practice. Once you master the balance, weight distribution, and movement, you'll be hooked. This growing practice elevates your asana and allows you to enjoy nature's beauty. SUP Yoga is practiced worldwide, so on your next trip, seek out a group or instructor. Remember to stay safe, have fun, and embrace the fluidity of the water.

If you're planning to teach SUP yoga to give your students a refresh on their practice (or just shake things up), we've got good news. BeYogi covers SUP Yoga at no additional cost to your current plan.

Get insured with a reliable rate and lean on protection for the whole year–on the water, in the studio, or online!