Paddleboard Yoga

Stand Up Paddleboard Yoga Poses

 Even Beginners Can Do!

Stand Up Paddleboard (SUP) yoga can seem a bit intimidating if you’ve never tried it – especially for those who sometimes find it hard to balance on solid ground. If you start with some basic poses, and take it slow, you will soon find yourself having fun!

Getting Started

Follow these easy guidelines to help you stay happy and stable out on your board:

  • FOCUS ON THE HORIZON – When you shift your gaze too quickly, you often lose your balance. Try keeping your eyes fixed on a specific point to help you maintain stability.
  • CENTER YOURSELF – The handle on your board is typically the center point of its balance, so position yourself around the handle for all poses.
  • TAKE IT SLOW – Move at about 50% of the speed you normally move through yoga poses on land, and take slow, even breaths.

Six Yoga Poses To Get Your Feet Wet With

With Easy Seated Pose

Face the front of your board, and sit with your hips on the handle, with your hands resting on your knees. Sit tall and take deep breaths.

Child’s Pose

Begin on your hands and knees, and center your navel above the board’s handle. Spread your knees apart and bring your big toes together. Rest your hips on your heels and allow your forehead to come down to the board. Extend your arms in front of you, or bring your arms back to rest alongside your thighs. Child’s pose is often used as a resting position between difficult poses.

Downward Dog – or – Downward-Facing Dog

Start on your hands and knees, with your wrists directly under your shoulders, and knees under your hips. Lift your hips up and back, straightening your legs. Do not lock your knees. Stretch your elbows and relax your upper back. Distribute your weight evenly over your hands. Take a few slow breaths and settle into the pose.


From Downward Dog, shift your body forward so your shoulders are above your wrists, and your torso is parallel to the floor. Engage your lower abdomen, and hold the position. For a little less challenge, or to ease the stress on your back, you can drop your elbows or knees.

Upward Facing Dog – or – Cobra Pose

Upward-Facing Dog: Lying flat, face-down, place your hands on the board, next to your ribs. Engage the quads so your knees lift from the board, then press your hands into the board to lift your torso. For Cobra: Lie flat, with your belly over the handle on your paddleboard, hands under your shoulders, and draw your elbows toward each other. Take a deep breath, and lift your head, shoulders, and chest up off the board

Bridge Pose

Lie on your back with your tailbone over the handle, bend your knees, and place the soles of your feet on the board so that your heels are close to your sitting bones. Keep your thighs and feet parallel. Lift your hips up off the board, and extend your arms beneath you on the board. For more of a challenge, try lifting one leg at a time. Once you feel comfortable with these poses, you can keep adding new poses and practice them on your board until you find your balance!