Yoga on a Paddleboard: The Ultimate Guide to SUP Yoga.

Stand-up paddle boarding (SUP) has taken the world by storm in recent years, with people of all ages and fitness levels enjoying the sport. As a result, SUP has evolved into various disciplines, including the increasingly popular SUP Yoga. Combining the serenity of yoga with the challenge of balancing on a paddleboard, SUP Yoga offers numerous benefits, such as improved balance, strength, and relaxation. In this ultimate guide, we'll dive into the world of SUP Yoga, covering everything you need to know to get started, from choosing the right equipment to mastering essential poses.

  1. Benefits of SUP Yoga.

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SUP Yoga offers a unique and exciting way to practice yoga, providing several physical and mental benefits, including:

  • Improved balance: Balancing on a paddleboard requires constant core engagement and focus, helping to strengthen and improve balance both on and off the board.

  • Increased strength: SUP Yoga requires you to use your entire body to maintain stability on the board, leading to increased overall strength, particularly in your core, legs, and upper body.

  • Enhanced focus and concentration: The need to maintain balance on the board forces you to stay present and focused, enhancing your overall concentration and mindfulness.

  • Connection with nature: Practicing yoga on the water allows you to connect with nature, providing a calming and grounding experience that can help reduce stress and anxiety.

  • Fun and challenging: SUP Yoga adds a new dimension of challenge to traditional yoga, keeping your practice fresh and exciting.

  1. Choosing the Right Equipment for SUP Yoga.

Before you can start practicing SUP Yoga, you'll need the right equipment. Here are some essential items to consider:

  • Paddleboard: Choose a stable, wide, and large paddleboard designed specifically for yoga practice. Inflatable paddleboards, such as the Glide Inflatable Paddle Boards, are an excellent choice for SUP Yoga, as they provide a soft and comfortable surface for practicing poses.

  • Paddle: While not required during the yoga practice itself, you'll need a paddle to navigate to your desired location on the water. Look for a lightweight, adjustable paddle that's easy to handle and store.

  • Personal flotation device (PFD): Safety should always be a priority when on the water. Wear a PFD or have one readily available while practicing SUP Yoga.

  • Anchor or leash: An anchor or leash can help keep your board in place during your practice, ensuring you don't drift away from your desired location.

  • Comfortable clothing: Wear comfortable, quick-drying yoga or athletic clothing that allows for freedom of movement. Avoid cotton, as it can become heavy and uncomfortable when wet.

  • Non-slip yoga mat or towel (optional): Some people prefer to use a non-slip yoga mat or towel on top of their paddleboard for extra grip and comfort during their practice.

  1. Finding the Perfect Location for SUP Yoga.

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To ensure a safe and enjoyable SUP Yoga experience, it's essential to choose the right location. Look for calm, flat water with minimal boat traffic, waves, or strong currents. Some ideal locations for SUP Yoga include:

  • Lakes or ponds

  • Calm bays or inlets

  • Protected coves or marinas

Additionally, consider factors such as water temperature, weather conditions, and accessibility when selecting your location. Don't forget to check local regulations regarding paddle boarding and water access to ensure you're abiding by the rules.

  1. Getting Started with SUP Yoga: Basic Yoga Poses and Tips.

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Once you have your equipment and location, it's time to start practicing SUP Yoga. If you're new to yoga or paddle boarding, consider taking a SUP Yoga class or workshop to learn the basics and get comfortable with the practice. However, if you're eager to get started on your own, here are some essential poses and tips to help you begin your SUP Yoga journey:

  • Begin with a warm-up: Start your practice by warming up your body with gentle stretches and movements on the board. Focus on your breath and connect with the rhythm of the water.

  • Start with foundational poses: Begin your practice with simple, foundational yoga poses to help you become familiar with the feel of the board and the challenge of maintaining balance. Some beginner-friendly poses to try include:

    • Child's Pose (Balasana)

    • Cat-Cow (Marjaryasana-Bitilasana)

    • Downward Dog (Adho Mukha Svanasana)

    • Plank (Kumbhakasana)

    • Seated Forward Bend (Paschimottanasana)

  • Progress to more advanced poses: As you become more comfortable and confident on your paddleboard, begin to incorporate more advanced poses into your practice, such as:

    • Warrior I and II (Virabhadrasana I and II)

    • Tree Pose (Vrksasana)

    • Boat Pose (Navasana)

    • Bridge Pose (Setu Bandha Sarvangasana)

    • Pigeon Pose (Eka Pada Rajakapotasana)

  • Use modifications and props: Don't be afraid to modify poses or use props to help maintain balance and support your body during your practice. You can use your paddle for additional support, or even bring a yoga block or strap on board to assist with certain poses.

  • Focus on your breath: Your breath is an essential tool in yoga, helping to connect your mind and body while providing stability and focus. Be mindful of your breath throughout your practice, using it to guide your movements and transitions between poses.

  • Embrace the challenge: SUP Yoga is meant to be a fun, challenging practice that pushes you to grow and adapt. If you fall off your board, simply laugh it off and get back on. Remember, it's all part of the experience!

  1. Staying Safe During Your SUP Yoga Practice.

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Safety should always be a priority when practicing SUP Yoga. Here are some tips to ensure a safe and enjoyable experience:

  • Always wear or have a personal flotation device (PFD) readily available.

  • Use a leash or anchor to prevent your board from drifting away.

  • Check weather conditions and water temperature before heading out.

  • Be aware of your surroundings, including potential hazards and nearby boat traffic.

  • Listen to your body and know your limits. Don't push yourself to perform poses that are beyond your current skill level.

  • Practice with a buddy or in a group for added safety and support.


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SUP Yoga is an exciting and challenging practice that offers numerous physical and mental benefits. By choosing the right equipment, finding the perfect location, and mastering essential poses, you'll be well on your way to enjoying this unique fusion of stand-up paddle boarding and yoga. So grab your paddleboard, hit the water, and embrace the challenge and serenity of SUP Yoga.

Remember to explore our other helpful resources, such as the "How windy is too windy to SUP" article and the "What size paddle board do I need for my height and weight" guide to ensure a safe and enjoyable paddle boarding experience.

About the Glide Lotus yoga paddle boards.

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Glide Lotus SUP Yoga boards are specially designed for practicing yoga on water. These boards are equipped with unique features that make them perfect for yoga enthusiasts who want to take their practice to the next level. In this article, we will discuss the features and benefits of Glide Lotus SUP Yoga boards.


  1. Stability: The Glide Lotus SUP Yoga boards have a wide and stable platform that provides stability and balance while practicing yoga. This ensures that you can perform various poses with ease, without worrying about falling off the board.

  2. Durability: These boards are made from high-quality materials that ensure they are durable and can withstand the harsh conditions of water. The board is made from a high-density foam core, which provides excellent strength and rigidity.

  3. Deck Pad: The deck pad on the board provides a non-slip surface that ensures you don't slip or slide while practicing yoga. The pad is made from a soft material that provides comfort to your feet during your practice.

  4. Lightweight: The Glide Lotus SUP Yoga boards are lightweight and easy to carry. They are designed for easy transport to and from the water, making them perfect for yoga enthusiasts who like to practice in different locations.


  1. Improved Balance and Stability: Practicing yoga on a Glide Lotus SUP Yoga board requires balance and stability, which can help improve your balance and stability in everyday life. You will find that practicing yoga on a board requires you to engage your core muscles more than on land, leading to improved core strength and stability.

  2. Low-Impact Exercise: Practicing yoga on a Glide Lotus SUP Yoga board is a low-impact exercise that is gentle on your joints. The water provides a natural cushioning effect that reduces the impact on your joints, making it ideal for those with joint problems or injuries.

  3. Relaxation: Practicing yoga on water provides a sense of calm and relaxation that cannot be achieved on land. The sound of the water and the gentle rocking motion of the board can help soothe your mind and reduce stress levels.

  4. Full-Body Workout: Practicing yoga on a Glide Lotus SUP Yoga board is a full-body workout that engages all the major muscle groups in your body. This can help improve your overall fitness level and provide a complete workout in just one session.

In conclusion, Glide Lotus SUP Yoga boards are a great investment for yoga enthusiasts who want to take their practice to the next level. The unique features of these boards provide stability, durability, and comfort, making them perfect for practicing yoga on water. The benefits of practicing yoga on a board include improved balance and stability, low-impact exercise, relaxation, and a full-body workout. They are available in two options the Glide Lotus and the Glide O2 Lotus.