SUP SUP Yoga Technique

SUP Technique - Adho Mukha Svanasana Variation -Three-Legged Downward Facing Dog
SUP Technique - Adho Mukha Svanasana Variation -Three-Legged Downward Facing Dog
Adho Mukha Svanasana Variation -Three-Legged Downward Facing Dog

A little more challenging than the regular downward facing dog, this pose requires core strength, flexibility and courage! Start in downward facing dog with your navel positioned over the centre of the board (over the handle). Spread the hands on the board to cover as much board surface area to ensure a strong foundation. Slowly lift one leg, keep the…

SUP Yoga
SUP Technique - Bakasana - Crow Pose - Advanced
SUP Technique - Bakasana - Crow Pose - Advanced
Bakasana - Crow Pose - Advanced

Not for the faint hearted! Make sure you only try this pose if you are competent with it on land because, on water, it’s definitely more challenging! The positioning of the hands is key to having a strong, stable foundation. Hands are placed parallel evenly on each side of the handle on the centre of the board. The best tips…

SUP Yoga
SUP Technique - Dandasana - Stick Pose - Beginner
SUP Technique - Dandasana - Stick Pose - Beginner
Dandasana - Stick Pose - Beginner

This seated pose has low gravity therefore is stable on a Stand Up Paddelboard making it accessible to all levels. To achieve this pose, ensure you are seated directly over the handle in the middle of the board. Extend the legs out straight pushing through your heals engaging the quad muscles. Sit up straight with a long spine, extending the…

SUP Yoga
SUP Technique - Eka Pada Rajakapotasana - Mermaid Pose - Advanced
SUP Technique - Eka Pada Rajakapotasana - Mermaid Pose - Advanced
Eka Pada Rajakapotasana - Mermaid Pose - Advanced

Unleash your inner mermaid with this beautiful mermaid pose. This more advanced pose, is for Yogis who like a challenge. From pigeon pose, bend the back knee and cradle the toes into the crease of the elbow. Making sure you are positioned in the middle of the board with the bottom foot pushing down firmly and ground the hip onto the…

SUP Yoga
SUP Technique - Mandukasana - Frog Pose - Beginner
SUP Technique - Mandukasana - Frog Pose - Beginner
Mandukasana - Frog Pose - Beginner

This luscious hip opener is perfect for beginners as its low gravity on the board and very stable. Start by straddling the board positioning yourself over the centre of the board, generally where the handle is located. Slowly extend your arms forward walking your fingertips towards the nose of the board. Your hip flexibility will determine how deep you can…

SUP Yoga
SUP Technique - Matsyasana - Fish Pose - Intermediate
SUP Technique - Matsyasana - Fish Pose - Intermediate
Matsyasana - Fish Pose - Intermediate

This pose opens the back, shoulders and chest. Make sure you position the lower back over the handle so you are central on the board. The modified version of this pose is with the knees bent and feet firmly on the board hip distance apart. The arms are bent at 90 degrees with the forearm is flat on the board…

SUP Yoga
SUP Technique - Phalakasana - Plank Pose - Beginner
SUP Technique - Phalakasana - Plank Pose - Beginner
Phalakasana - Plank Pose - Beginner

This is a good pose for beginners as it is low to gravity and a relatively stable SUP Yoga pose. It’s perfect for building shoulder, arm and core strength. For those still building up strength, try a modified version by dropping your knees on the board for more support. In either version, it’s important to have a long spine, to…

SUP Yoga
SUP Technique - Sirsasana - Headstand - Advanced
SUP Technique - Sirsasana - Headstand - Advanced
Sirsasana - Headstand - Advanced

For those who love a challenge and don’t mind getting wet! Not recommended for those who have head, neck and shoulder problems or those who have high blood pressure or are pregnant. This pose requires a lot of practice, good balance and strength. The key to nailing a SUP yoga headstand is to have a strong foundation, to take it…

SUP Yoga
SUP Technique - Sukhasana -Easy Pose - Beginner
SUP Technique - Sukhasana -Easy Pose - Beginner
Sukhasana -Easy Pose - Beginner

A great pose that stretches the knees, ankles and opens the hips. It also focuses on lengthening the back muscles and spine.  Usually, this pose is done at the beginning of a SUP Yoga practice, Sukhasana helps to still the body and mind in preparation for other more challenging poses. It instils a sense of tranquillity and a feeling of…

SUP Yoga
SUP Technique - Ustrasana - Camel Pose - Advanced
SUP Technique - Ustrasana - Camel Pose - Advanced
Ustrasana - Camel Pose - Advanced

This pose belongs in the category of back extensions, which focuses on bringing the spine into an extension/arch. There are a few modifications to make this pose accessible to all levels. Firstly kneel on the board ensuring your knees are hip distance apart on either side of the handle/middle as this is the widest and most stable part of the…

SUP Yoga
SUP Technique - Utkatasana - Chair Pose - Intermediate
SUP Technique - Utkatasana - Chair Pose - Intermediate
Utkatasana - Chair Pose - Intermediate

Great pose to strengthen the entire body and increase stamina. Feet should be placed hip distance apart either side of the handle on the centre of the board. Feet and knees are parallel and so are the arms. Make sure you don’t overarch the back by tucking the tailbone under and draw the ribs under. The best tip for increasing…

SUP Yoga
SUP Technique - Vashistasana - Side Plank - Intermediate
SUP Technique - Vashistasana - Side Plank - Intermediate
Vashistasana - Side Plank - Intermediate

A dynamic and challenging arm balance which builds strength, endurance and a very strong core! This pose aims to give you a sense of feeling long from the top of the head right down to the feet. Press into the heel of the hand, spreading the fingers widely to ensure a steady foundation. The sternum lifts, the hips are neutral,…

SUP Yoga

Featured

SUP Technique - Introduction to Board Selection
SUP Technique - Introduction to Board Selection
Introduction to Board Selection

Given the ever, “exponentially expanding” variety of products available on the current market (the list seems to be growing, almost on a fortnightly basis) you'd be forgiven for being confused when it comes to choosing your first board. Disciplines range from yoga, long board vs. short board surfing, touring, flat water, open water race, downwinder, river, foil and group SUP…

SUP Technique - Matsyasana - Fish Pose - Intermediate
SUP Technique - Matsyasana - Fish Pose - Intermediate
Matsyasana - Fish Pose - Intermediate

This pose opens the back, shoulders and chest. Make sure you position the lower back over the handle so you are central on the board. The modified version of this pose is with the knees bent and feet firmly on the board hip distance apart. The arms are bent at 90 degrees with the forearm is flat on the board…

SUP Yoga
SUP Technique - Adho Mukha Svanasana Variation -Three-Legged Downward Facing Dog
SUP Technique - Adho Mukha Svanasana Variation -Three-Legged Downward Facing Dog
Adho Mukha Svanasana Variation -Three-Legged Downward Facing Dog

A little more challenging than the regular downward facing dog, this pose requires core strength, flexibility and courage! Start in downward facing dog with your navel positioned over the centre of the board (over the handle). Spread the hands on the board to cover as much board surface area to ensure a strong foundation. Slowly lift one leg, keep the…

SUP Yoga
SUP Technique - Utkatasana - Chair Pose - Intermediate
SUP Technique - Utkatasana - Chair Pose - Intermediate
Utkatasana - Chair Pose - Intermediate

Great pose to strengthen the entire body and increase stamina. Feet should be placed hip distance apart either side of the handle on the centre of the board. Feet and knees are parallel and so are the arms. Make sure you don’t overarch the back by tucking the tailbone under and draw the ribs under. The best tip for increasing…

SUP Yoga
SUP Technique - Eka Pada Rajakapotasana - Mermaid Pose - Advanced
SUP Technique - Eka Pada Rajakapotasana - Mermaid Pose - Advanced
Eka Pada Rajakapotasana - Mermaid Pose - Advanced

Unleash your inner mermaid with this beautiful mermaid pose. This more advanced pose, is for Yogis who like a challenge. From pigeon pose, bend the back knee and cradle the toes into the crease of the elbow. Making sure you are positioned in the middle of the board with the bottom foot pushing down firmly and ground the hip onto the…

SUP Yoga
SUP Technique - An introduction to River SUP
SUP Technique - An introduction to River SUP
An introduction to River SUP

Having covered the “mainstream” (no pun’s intended) flat water, surf and downwind paddling disciplines we feel it is certainly appropriate to ramp up the ante somewhat and introduce SUP river paddling. Consider it the “downhill” mountain biking version of stand up paddling as opposed to cross-country riding - with all the relative obstacles, challenges and body protection being duly warranted.…

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