Are you practicing yoga and looking to take the challenge a step further? Or maybe you’re brand new to this sport, curious, and wanting to know more about it?
Stand up paddle board yoga—or SUP yoga—is a watersport combining both paddle boarding and yoga. Practicing yoga routines on a body of water increases the challenge and spices up your regular yoga environment. It has become incredibly trendy as it offers many benefits.
If you’re tempted but afraid you won’t be up to the challenge, don’t worry. This activity is suitable even for beginners. We’ve gathered here everything you need to know to get ready for your first SUP yoga class.
With the right equipment and proper preparation, you’ll be off to a good start and may even get ahead of the game. Find out all your paddle board yoga basics here.
Who’s SUP Yoga For?
SUP yoga is for anyone, regardless of your experience. Although having some notion of yoga or paddle boarding would undoubtedly help, it shouldn’t keep a novice from giving it a try.
It comes down to trying something different and having a good time, while remaining active. If you have a board, you can even practice on your own before attending a class.
If you’re wondering what SUP yoga looks like in a class setting, check out this video:
Benefits of Paddle Board Yoga
SUP yoga offers many advantages, making it a popular activity year-round. Are you wondering how SUP yoga is different from practicing it on dry land? This section is for you.
Workout Different Muscles
Compared to practicing yoga in a studio, SUP yoga turns it up a notch. If you’ve ever used a medicine ball, you’ll know that unstable ground makes it more difficult to accomplish any movement.
When continually performing the same exercises, our body and muscles adapt and get used to them. SUP yoga switches up your routine and engages smaller muscles that you may not even know existed.
Improve Your Mental Health
Research has shown that nature helps bump up our mood and physical activity relieves depression. If this isn’t enough, meditation and being present are also beneficial for a healthy body and mind.
By combining closeness with nature, exercise, and meditation, SUP yoga should help you stay healthy, both mentally and physically. Is there anything better than breathing in and out, surrounded by water, nature, and birds?
If you’ve been doing yoga for many years and looking for a new approach, this is for you. It should be healthier and more rewarding than the new ‘beer yoga’ or ‘naked yoga’ you may have heard of.
Be Present
With today’s hectic and busy lifestyle most of us are facing, it’s easy to get our mind to wander. While performing SUP yoga, a few seconds of inattention could lead to the water.
As stability is the main challenge, SUP yoga helps you stay focused and in the present moment. It forces you to slow down and pay attention to every single movement you’re making.
You’ll soon realize that flipping will generally bring others with you. Your responsibility to stay focused and engaged is now even greater.
Hot Yoga, Outdoors
Simply put, ‘hot yoga’ is practicing yoga in a steam room, at a very high temperature—104 degrees Fahrenheit. If you live in a hot and humid climate, practicing SUP yoga in summer could be a hot yoga outdoor session.
No more sharing other people’s sweat in a closed room. You’ll also be able to immediately cool down by taking a quick swim.
Getting Your Equipment Ready
If you’d like to be prepared, here are the top accessories and pieces of equipment to bring along.
Yoga Paddle Board
If you don’t have a board yet and are looking to acquire one specifically for SUP yoga, these guidelines might be helpful.
Yoga SUP Sizes
To achieve the yoga poses you’re aiming for, selecting the right board is key. Yoga SUPs differ from other boards in a couple of ways.
First, they’re usually wider, giving you more space to move around. Yoga SUPs generally feature widths between 33 and 40 inches. The wider your board is, the more stable it will be.
Yoga paddle boards tend to be in the intermediate length category. They’re longer than surfboards but shorter than racing and touring ones. Most yoga SUPs measure between 10 and 12 feet long, allowing you to bring gear along.
Finally, the thickness is another important element to look out for. Thicker boards tend to be more stable.
They will also keep you higher up from the water, preventing you from getting wet. We suggest looking for boards closer to the maximum thickness of 6 inches.
Yoga SUP Types
There are mainly two types of yoga SUPs. The first type is hard boards. They can be more durable but aren’t the most comfortable option as you may end the session with bruises. Look for one with deck padding if you decide to go for a solid board.
Heavier than other options, they can be complicated to transport. They also tend to be more expensive than inflatable models.
Expandable yoga SUPs are the most popular type among yogis. They’re light, convenient to move, and softer on the knees. You’ll also find boards with very trendy and colorful mandala designs.
We suggest selecting a model that includes a repair kit. If you notice a puncture, you’ll be happy to have one handy. It can also be purchased separately if your SUP doesn’t come with one.
Paddle and Holders
You won’t need your paddle during the class. Yet, a SUP yoga session rarely takes place right by the shore, even if it’s only a few minutes away from it. A paddle will, therefore, be necessary to reach the class location.
Don’t forget that you may use your board for other types of paddle boarding. If you happen to spend a day paddling around, you’ll be happy you chose the right one from the start.
It should reach about 6 to 10 inches above your head. If you tend to stay in calm waters, longer ones are better.
While attempting acrobatic poses, paddle holders would be helpful to keep them in place. Without these hooks, you’ll need to lay it flat above the deck. By the end of the session, it will likely have slid off and drifted away.
Personal Flotation Device (PFD)
A life jacket might not be very photogenic on SUP yoga photo shots, yet it’s necessary for your safety. In some states, it’s even mandatory. Luckily, you’ll find compact ones that you won’t get in the way during your routine.
Deck Pad
Wet surfaces get incredibly slippery when wet, including SUPs. Paddle boards designed for yoga typically include a non-slippery deck pad. Not only is it safer to maintain poses, but it’s also more comfortable.
If your SUP doesn’t come with one, it can be purchased separately. Without a deck pad, wearing water shoes is a good idea.
As a last option, bring your yoga mat. Just remember that a regular yoga mat can also get slippery when wet.
Proper Clothing
Most clothing will work as long as it’s comfortable and you’re able to move freely. For this reason, we don’t recommend wetsuits.
Swimming suits or loose board shorts would fit the occasion. If your bikini needs to be fixed after every pose, you might want to use shorts and a sports bra instead. Plan to get wet, so wear clothing that dries quickly.
It may be best to cover up to protect your skin from the sun if you’re heading out in the middle of the day. Alternatively, always apply sunscreen before you get on the water.
A Waterproof Bag
SUPs generally include bungee cords to place a waterproof bag. Some models include cords at both the front and back of the board.
Although you won’t need much to practice SUP yoga, there are a few accessories you might want to bring along. You’ll probably need to store your keys, phone, a bottle of water, and maybe some snacks.
An Anchor
An anchor is a ‘must-have’ tool when doing SUP yoga. It keeps your board still, even when facing wind, current, or waves from passing boards and boats. If you happen to fall, it will also prevent your board from taking off.
In a class setting, the anchor will keep you close to your group. They’re readily available, very compact, and weigh between 1 and 3 pounds. Some models even come with retractable hooks for safety and easy storage.
Let the anchor reach the bottom and attach the rope to the board. Many SUPs include attachment points or at least a handle.
Safety Leash
A leash is generally included when purchasing a board, but can also be added separately. Either way, this is an accessory you should always have with you. Attached to your calf or ankle, it keeps your board close to you if you fall.
They can be made of either a coil or a straight rope. You’ll find leashes of various sizes. We recommend choosing one slightly shorter than your board.
Attach the leash as you reach the water and keep it on until you arrive at your ideal yoga spot. Only after anchoring your board, remove the leash.
If you don’t have an anchor, you can attach the leash to a buoy or any attachment point. This will prevent you from drifting too far.
Where to Do SUP Yoga
Today, SUP yoga can be performed both indoors and outdoors, rain or shine.
Indoor SUP Yoga
In winter or colder climates, SUP yoga can be done in a closed space, usually in a swimming pool. Although it doesn’t offer all the benefits of practicing yoga out in nature, it’s still a great workout.
If you’re planning on taking outdoor classes, it will help you gain confidence before getting exposed to the public and often curious eyes.
Outdoor SUP Yoga
Outdoor yoga can be done pretty much anywhere—as long as you have a body of water, you’re good to go. For beginners, however, calm waters such as lakes are recommended. SUP yoga is popular, and you shouldn’t have much trouble finding a class near you.
If you don’t want to be part of a group or the center of attention, rent a board or take your own, and anchor it in a quiet location. Pick a sheltered spot with little traffic. If you’ve practiced yoga before, you can proceed with your usual routine, away from everyone.
Finding Your Balance
Staying stable during the routine will be your primary challenge. It isn’t that easy at first but can be achieved after a little practice. If SUP yoga is new to you, practicing regular paddle boarding before trying yoga poses could be helpful.
Here are some more tips to help you feel fearless on your board:
- Most yoga teachers will give various pose options based on your experience and skills. Don’t expect to achieve as much as on dry land. Start with the easier poses before making your way up to more advanced ones.
- Always stay at the center of your board and spread your weight evenly throughout the board. Move slowly, controlling every movement. Don’t rush through the poses or you’ll find yourself in the water faster than you think.
- If you’re practicing on your own and for the first time, it’s best to start with poses with a lower center of gravity. Child, pigeon, or even the cat poses are good examples.
- To help you maintain proper balance, look straight ahead. Avoid staring at your board or your feet. Keep your feet positioned wider than you usually would, roughly at the width of your hips.
- Focus first on poses that include two points of contact. This doesn’t mean that poses such as the eagle or tree pose are impossible to achieve. You simply don’t want to get discouraged so we suggest mastering simpler poses first.
- Finally, poses that keep your body perpendicular to the board rather than parallel to it are easier to handle. Because your feet are placed in a straight line, poses such as warrior I or II can be difficult for beginners.
Namaste
If you’re tempted to start SUP yoga, go for it—use these paddle board yoga basics to begin your journey. Even if you’re new to paddle boarding, yoga, or both, there is a first time for everything. We always regret what we haven’t tried, rather than what we’ve done.
From afar, SUP yoga can seem intimidating. Teachers and other attendees are usually very welcoming and encouraging so you shouldn’t feel left out. You might catch up faster than you imagine.