SUP YOGA: one-minute master course

In short: SUP yoga, or yoga on a paddle board, improves flexibility, core strength and balance, and gives you a calm place on the water. A good start is the cat pose, followed by downward dog, chair, warrior 2 and finally savasana. You can find paddle board and water sports gear in the shop and for rent.

What are the benefits of SUP yoga?

Yoga on a SUP board does not only improve flexibility, core strength and balance. It also gives you a calm, clean setting where you can forget everyday worries and let go of the stress of the modern world.

Which poses suit SUP yoga?

Cat variations

Cat variations are a good way to start a SUP yoga session. They help you find balance between your body and the board.

Downward dog

A good pose to start moving the body freely. When you link breathing with the movement of the water, it creates length in the core muscles.

Chair

This pose boosts the strength of your legs and core muscles and connects the feeling between you and the board. It can be a challenge on a moving board.

Warrior 2

Warrior 2 is one of the harder poses you can do on a board, but it encourages you to be strong, balanced and calm.

Headstand

One of the favourites and also one of the hardest. Looking at the water and sky from above and swaying freely with your feet up is great fun.

Savasana

Often a favourite and a natural one. The best feeling is to sway and feel the water with your hands and feet.

How do you get started with SUP yoga?

Below is a short checklist. The standard safety advice comes from general knowledge, not from the source.

• Choose calm water and windless weather.
• Start with low poses such as cat variations and leave hard poses (such as the headstand) for last.
• Use a leash and a life vest if you paddle on open water.
• Choose a board with suitable size and stability. An inflatable board is easy to carry.
• Bring water and sun protection.

Where can you find gear?

Hiking BaltNorth sells and rents outdoor gear from Võru, Estonia. For boards and water sports accessories see water sports gear, and to try before you buy take a look at the rental range. You can read more about inflatable boards on our blog.

Video