Now more than ever, people around the world are seeking new ways to unwind and find inner peace. Stand-up paddleboard (SUP) yoga is an excellent option for those looking for ways to reconnect with their bodies and relax their minds. Combining the harmony of yoga with the serenity of being on water, SUP yoga offers full-body strength training while fostering emotional balance. Here are six SUP yoga poses you can try for ultimate relaxation on your paddleboard.
Downward Dog Pose (Adho Mukha Svanasana)
Getting started:
- Begin on your hands and knees on your paddleboard.
- Make sure your hands are shoulder-width apart and your knees are hip-width apart.
- Curl your toes under and lift your hips towards the sky.
Benefits:
This pose helps to stretch and strengthen the entire body, with emphasis on the back, shoulders, and legs. It is particularly helpful for improving balance and focus, as you must actively engage your core to keep your paddleboard steady.
Child’s Pose (Balasana)
Getting started:
- Start on your hands and knees on your paddleboard.
- Sit back onto your heels and lower your chest towards your thighs.
- Extend your arms out in front of you, palms facing down.
- Rest your forehead on the board.
Benefits:
This pose is a gentle hip opener that helps to stretch the lower back and relieve any tension. It also offers a moment to connect with your breath and to calm the mind, making it the perfect pose for mental relaxation.
High Lunge Pose (Utthita Ashwa Sanchalanasana)
Getting started:
- Start in downward dog pose on your paddleboard.
- Step your right foot forward between your hands, making sure your right knee is directly above your right ankle.
- Lift your left heel up and push through the ball of your left foot.
- Raise your torso and bring your arms overhead, keeping your gaze forward.
Benefits:
This pose offers a deep stretch of the hip flexors and thighs while strengthening the legs, glutes, and core. Focusing on maintaining balance will help improve stability in the entire lower body.
Tree Pose (Vrksasana)
Getting started:
Start in a standing position with your feet hip-width apart in the middle of your paddleboard.
- Shift your weight onto your left foot and slowly bring your right foot onto the inside of your left thigh, as high up as comfortably possible.
- Keeping your pelvis and hips aligned, bring your hands to your heart in prayer position, or extend them overhead with palms facing one another.
Benefits:
This classic balance pose helps to strengthen your ankles and calves while also improving your ability to focus. Becoming one with your breath will further allow for an enhanced sense of relaxation and inner peace.
Seated Forward Bend (Paschimottanasana)
Getting started:
- Sit down in the middle of your paddleboard with your legs extended straight in front of you.
- Inhale, extending your spine and reaching your arms overhead.
- Exhale, hinging at your hips to fold forward over your legs, reaching for your toes, ankles or shins.
- Keep your spine long and allow your head to relax forward.
Benefits:
This hamstring stretch and gentle backbend help to release tension in the back, shoulders, and neck. The calming nature of this pose can alleviate stress and mental fatigue while promoting emotional harmony.
Corpse Pose (Savasana)
Getting started:
- Lie down in the middle of your paddleboard with your arms relaxed by your sides and your palms facing up.
- Close your eyes and allow your entire body to relax as you breathe naturally.
Benefits:
Savasana is considered one of the most important poses in yoga, as it allows the body and mind to absorb the benefits of the practice. By relaxing completely, you’ll achieve a deep state of inner peace and tranquility – the ultimate goal of SUP yoga.
These six SUP yoga poses offer both physical and mental relaxation by combining the calming effects of yoga with the gentle rocking of the water. Whether you’re a seasoned yogi or just venturing out on your paddleboard for the first time, incorporating these poses into your practice can help you achieve a deeper sense of inner peace and overall well-being. Remember always to respect your body’s limits, practice with care, and enjoy the harmony of SUP yoga.
