SUP Yoga: Benefits & Beginner Poses

Are you looking for a new way to challenge your yoga practice and connect with nature? SUP yoga might be just what you need! SUP, which stands for Stand-Up Paddleboarding, is a popular water activity that combines paddleboarding with yoga poses. In this blog, we will dive into the world of SUP yoga, explore its benefits, and provide you with some beginner poses to get you started on your SUP yoga journey. So, grab your paddleboard, put on your yoga pants, and let's paddle into the calm waters of SUP yoga!

Digging into SUP Yoga

A Glide O2 Lotus SUP Yoga board with a person doing a hand stand as some one swims under the paddle board

If you're new to SUP yoga, you might be wondering what exactly it is. SUP yoga is a yoga practice done on a paddleboard floating on water. Unlike traditional yoga, where you practice on a mat, SUP yoga poses require you to adapt traditional yoga poses to be performed on the paddleboard. This adds an extra challenge as you have to engage more core strength and mindfulness to maintain balance on the water. SUP yoga is more than just doing yoga poses on water; it is an experience that allows you to connect with nature and find tranquility in your practice.

What exactly is SUP Yoga?

SUP yoga is more than just doing yoga poses on water; it is a practice that combines paddleboarding with traditional yoga poses. The paddleboard serves as your mat, and you perform yoga poses while floating on water. This unique practice requires more core strength and mindfulness, as you have to engage your muscles more to maintain stability and balance on the paddleboard. SUP yoga is not only a physical challenge, but it also offers yogis a new way to experience yoga, surrounded by water and nature.

Unraveling the appeal of SUP Yoga

So, what makes SUP yoga so appealing? Why should you give it a try? SUP yoga offers yogis a unique experience of doing yoga surrounded by water, which brings a sense of calmness and tranquility. The experience of doing yoga on water is both challenging and invigorating, leading to personal growth and a deeper connection with nature. SUP yoga combines physical exercise with mindfulness, offering a holistic yoga experience that benefits both the body and the mind. Additionally, the paddleboard provides a more stable base than a yoga mat, allowing you to challenge yourself and explore new poses with added difficulty.

Benefits of SUP Yoga

A fit man doing yoga on a Glide Lotus yoga SUP

Now, let's explore the benefits of SUP yoga. SUP yoga is not only a great workout, but it also offers numerous benefits for both your physical and mental health.

Why SUP Yoga is a total body workout

SUP yoga is a total body workout that engages your core, legs, and upper body muscles. Balancing on the water requires you to activate your core muscles constantly, making every yoga pose more challenging and effective. Paddleboard yoga poses work muscle groups more intensively due to the unstable water surface, providing a more intense workout compared to traditional yoga on land. By practicing SUP yoga, you can build strength, improve flexibility, and tone your muscles, all while enjoying the calming waters.

Mindfulness and tranquility: The mental benefits

In addition to the physical benefits, SUP yoga also offers numerous mental benefits. SUP yoga combines physical exercise with mindfulness, promoting mental calmness and reducing stress and anxiety. The experience of doing yoga surrounded by water brings about a profound sense of calmness, helping you find peace of mind and be present in the moment. Balancing on water during yoga poses enhances mindfulness, as you have to be fully aware of your body, your breath, and the water beneath you. SUP yoga is not only a workout for your body but also for your mind, providing you with a much-needed escape from the stresses of day-to-day life.

Let's Get Practicing: 10 Beginner SUP Yoga Poses

A fit and flexable woman doing a back bend arch on a Glide O2 Lotus

Now, let's get on the paddleboard and practice some beginner SUP yoga poses! These poses are adapted from traditional yoga poses, and they are beginner-friendly, allowing you to ease into SUP yoga practice with confidence.

Detailed step-by-step guide to each pose

  1. Mountain pose (Tadasana): Stand on the paddleboard with your feet hip-width apart, toes facing forward. Engage your core, lengthen your spine, and reach your arms up towards the sky, palms facing each other.
  2. Chair pose (Utkatasana): From mountain pose, bend your knees and lower your hips as if you're sitting back into an imaginary chair. Keep your core engaged, chest lifted, and gaze forward.
  3. Downward facing dog pose (Adho Mukha Svanasana): Start on all fours, then lift your hips up, straightening your legs and forming an inverted V shape with your body. Press your hands into the paddleboard, engage your core, and relax your head and neck.
  4. Warrior I pose (Virabhadrasana I): From downward facing dog pose, step one foot forward between your hands, keeping your back foot stable on the paddleboard. Bend your front knee, lift your arms up, and gaze forward.
  5. Warrior II pose (Virabhadrasana II): From warrior I pose, open your hips and arms wide, keeping your front knee bent and facing forward. Gaze over your front hand, and engage your core muscles for stability.
  6. Tree pose (Vrksasana): Shift your weight onto one leg, and bring the sole of the other foot to the inner thigh of your standing leg. Find your balance, engage your core, and bring your hands together at your heart center.
  7. Child's pose (Balasana): Sit back on your heels, then lower your forehead to the paddleboard, extending your arms forward. Relax into the pose, allowing your breath to be calm and steady.
  8. Cobra pose (Bhujangasana): Lie flat on the paddleboard, then place your hands next to your shoulders, with your elbows bent. Lift your chest, keeping your core engaged, and gaze forward.
  9. Bridge pose (Setu Bandhasana): Lie flat on the paddleboard, bend your knees, and place your feet hip-width apart. Press through your feet, lift your hips, and interlace your fingers beneath you, pressing your palms into the paddleboard.

10. Savasana (Corpse pose): Lie flat on the paddleboard, relax you

Tips for maintaining balance and control

Maintaining balance and control is key to a successful SUP yoga practice. Here are some tips to help you stay stable on the paddleboard:

  1. Find a paddleboard that is wide enough to offer stability and control during yoga poses.
  2. Engage your core muscles at all times to maintain stability and balance.
  3. Start with beginner poses and gradually work your way up to more advanced poses as you build strength and confidence.
  4. Take a SUP yoga class or practice with a yoga instructor who is experienced in paddleboarding and water yoga.
  5. Consider using accessories like anchor points or attachment points for water bottles, dry bags, or yoga mats to enhance your practice.
  6. Keep your stance wide to maintain balance, especially during poses that require more stability.
  7. Use points of contact, such as the paddleboard, to ground yourself and find stability in more challenging poses.
  8. Don't be afraid to challenge yourself and try new poses, but always listen to your body and practice within your limits.

Glide Lotus & O2 Lotus: The Ideal SUP Yoga Boards

Two yoga practioners doing acrobatic yoga on a Glide Lotus.

When it comes to SUP yoga, having the right paddleboard is crucial. The ideal SUP yoga boards should provide a stable base for yoga poses, allowing you to practice with confidence and peace of mind. Two paddleboard models, the Glide Lotus and O2 Lotus, have been specifically designed to meet the needs of SUP yogis.

Why are these boards the top choice for SUP Yoga?

The Glide Lotus and O2 Lotus boards are the top choice for SUP yoga for several reasons. These boards offer a more stable base, allowing you to practice yoga poses on water more comfortably. Their width provides excellent stability, ensuring that you can maintain balance and control during your yoga practice. Both boards feature attachment points for accessories, such as water bottles, dry bags, or yoga mats, allowing you to customize your practice. The deck pads of these boards provide excellent grip, giving you the stability you need for even the most challenging poses. Whether you're a beginner or an experienced yogi, the Glide Lotus and O2 Lotus boards are designed to withstand the challenges of SUP yoga practice, providing you with a solid ground for your yoga journey.



In conclusion, SUP Yoga offers a unique and refreshing approach to traditional yoga practices. It combines the physical challenge of balancing on a paddleboard with the serenity of practicing yoga in nature. The benefits of SUP Yoga are numerous, including improved balance, increased strength, enhanced mindfulness, and a deeper connection with nature. Whether you're a beginner or an experienced yogi, there are poses and modifications available to suit your skill level. To enhance your practice, consider investing in a Glide Lotus or O2 Lotus board, designed specifically for SUP Yoga. So, grab your paddleboard, embrace the tranquility of the water, and embark on a journey of physical and mental well-being with SUP Yoga.

Glides Tips, Tricks and more!

Glide LogoIf you're just beginning your journey with SUP yoga, we invite you to explore our assortment of SUP yoga poses specifically curated for novices. Moreover, if you're in the market for a top-tier yoga SUP board, consider the Glide Lotus & O2 Lotus models.

Don't miss our insightful article, "A Comprehensive Guide To SUP Yoga," which serves as an invaluable resource for practitioners at all levels. This guide elucidates different facets of SUP yoga and proffers insightful advice and pointers.

For those on the hunt for prime paddle boarding spots within the United States, we've compiled a thorough state-by-state tour guide of premier locations for paddle boarding. The guide, "The best places to paddle board in the United States a state by state tour of where to paddle board with Glide Paddle Boards" introduces you to prime paddle boarding locales across the nation, in association with Glide Paddle Boards.

For those with an international outlook on paddle boarding, we have a pair of articles to guide you. The initial piece, "Ultimate Guide on Finding Places to Paddle Board Near You." offers valuable strategies to unearth fresh and exhilarating paddle boarding spots nearby.

The subsequent piece, "Epic Spots Globally To Paddle Board," showcases awe-inspiring paddle boarding locales worldwide. This is a fantastic source for anyone looking to discover novel and picturesque sites around the globe.

Please dive into our blog to unearth more expert recommendations and engrossing articles. Our objective is to offer valuable content and abundant information to amplify your paddle boarding adventures.