5 Benefits of SUP Yoga and 5 Tips to Know Before You Try It
I highly recommend giving SUP (Stand Up Paddleboard) Yoga a try, especially if you are one of those seeking more outdoor recreation options and creative ways to move your body in the midst of this pandemic, or if you no longer have access to an indoor yoga studio. SUP Yoga can be practiced on pretty much any body of water (even the ocean if you’re feeling extra adventurous), but a great place to start is by taking a class on a calm body of water such as a lake or reservoir or even an outdoor pool.
As a SUP Yoga practitioner and a certified SUP Yoga teacher, I have personally experienced the benefits of this sporty yoga practice and I have received much delighted feedback from my students. So beg, borrow, or buy a board, get outside, and give it a try!
5 Great Benefits of SUP Yoga (that go beyond the benefits of indoor yoga)
The Healing Power of Water
Something magical happens when you combine the introspective practice of yoga with the healing energy of water and the beauty of the great outdoors. Movement in this setting encourages expansiveness, humility, creativity, playfulness, self-reflection, and a release of the tensions of body and mind. It has been documented that being near water can result in increased feelings of well-being and that contact with water can encourage us to feel calmer, happier, more creative, and even induce a sort of meditative state. Practicing in nature also offers a visual and visceral opportunity to connect with all that is greater than ourselves, to seek out the unity between the individual self and the greater Self and to give thanks for all that mother nature has to offer.
Supercharged Balance
There is no denying that this practice is all about balance. You, your board, and the water beneath you are all moving in different and sometimes unpredictable ways. If you are looking to kick your balance skills up a notch I can think of no better option than SUP Yoga. As an added benefit, you might be surprised by two great results that come from your SUP yoga practice. The first is that with consistent SUP sessions you might discover that on-land yoga poses that once gave you grief come easier. If you have managed the pose on the water, practicing it on land becomes a breeze. The second is that I find there are a few poses, at least for me, that are actually easier on a board than on a mat. One such pose is Salamba Sirsasana II (Tripod Headstand). Especially if you are using an inflatable SUP for your practice, the pressure on your head is reduced and there is just something magical about the subtle movements of the water that helps me stick this one. Also, if you want to give yourself a little boost a neat trick is to hold onto the rails (sides) of the board to get yourself upside down.
Laser-Focused Mindfulness
I won’t sugarcoat it — SUP yoga can be challenging the first time (or first few times) you try it. You will notice your body working harder, your breath coming faster, and the sweat rolling. You will also probably notice a heightened sense of focus, likely due to the fact that you are feeling challenged and you are also trying not to topple over into the water. With practice, this focus can be shifted into a state of mindfulness. Each hand and foot placement, each breath, each movement requires that you be completely present. I find that I become both hyper-aware and at ease when I am on my board.
Finding Your Flow
I think of SUP Yoga as a sport, a practice, and a moving meditation. There is something just a little extreme about it. In the beginning you might experience a bit of that adrenaline rush, those butterflies in your stomach, the excitement of a new challenge, and maybe some apprehension about taking a tumble. I have experienced all of this, but what is most amazing to me is how this all fades away as you move through the practice. You start to feel more steady, you breathe deeper, your mind becomes calmer, and a sense of lightness arises. You find your flow.
Fresh Air Breath Awareness
As with any form of asana, in the practice of SUP Yoga, the breath is key. Moving through poses without breath awareness is not yoga, it is simply movement and stretching. However, with SUP Yoga you will need your breath more than ever, and being outside (hopefully) offers you the benefit of breathing in all that fresh air. Simply being outdoors encourages us to breathe more deeply and studies have shown that there are lower concentrations of pollutants in outdoor air versus indoor air. Oxygen levels outside are higher as well. So remember to breathe deeply and consciously during your SUP Yoga practice.
5 Important Tips for Newbies (even if you’ve practiced traditional yoga before)
Tight Core Loose Limbs
It is important to remember that unlike practicing on a mat, your SUP board is a moving entity, flowing, wobbling, and rocking with the water. The best way to counteract this movement, and even harness it, is to maintain an engaged core and relaxed arms and legs. Keeping your core tight will provide stability through your midline and maintaining some looseness in your limbs will allow your body to move with the motion of the water, thus preventing potential falls and helping to reduce tension, effort, and shaking. However, as long as the water temperature and conditions are favorable, taking a tumble can be one of the most fun parts of the practice, so don’t beat yourself up if you end up all wet.
Slow it Down
Especially if you are an experienced yogi on land, it is important to remember that your practice surface is much less stable than a floor, so allow yourself to slow it down. Even if you are flowing through your sun salutations, encourage a slow fluidity to your movements. Emphasize your transitions, be mindful of any sudden movements or quick pose changes. “Be like water” as Bruce Lee said. A great practice is to mirror your movements to the qualities of calm waters — nothing rigid, nothing quick, nothing harsh.
Mind the Grip
Your SUP’s handle, or grip, from where you carry the board, is placed at the very center and widest part of the SUP. A great rule of thumb is to orient your center of gravity in any pose with the grip, as this will help you feel the most stable and supported. For example, in Adho Mukha Svanasana (Downward Dog) pose, your heart should be directly above the grip, or in Virabhadrasana I (Warrior I) the grip should be directly below your pelvis. By maintaining this orientation, you will find that neither you nor the board moves, shakes, or wobbles as much.
Chin Up & Breathe
This tip is really a twofer. Both will help greatly with your balance, which is likely to be the most challenging part of taking your practice out on the water. A basic law of SUP is that if you look down, you will go down, so keep your head up and your eyes out to the horizon. Maintaining your Drishti (your soft, focused gaze) on a faraway vista will definitely help you feel steadier, especially during standing poses. On top of this, remember your breath! It is quite common for those new to SUP yoga to forget this key ingredient of the practice. Maintaining deep, conscious breaths will not only help you stay present in the practice, but it will encourage your body to relax and help with your balance.
Wider is Better
This tip goes for both you and your board. If you are a stickler for alignment in your practice, you may need to lighten up just a bit when you are out on the water. A slightly wider stance with both feet and hands will definitely help with your balance. So, yes, your hands and arms should technically be in line with your shoulders during Adho Mukha, but shifting your hands just slightly wider could make all the difference in your stability. The best way to figure out onboard alignment is to play with it, experiment, and find what works best. I know I have found the sweet spot when I feel that subtle shift to stillness and lightness in the pose. That being said, safety is of utmost importance. Never compromise your body for a pose and be mindful of the positions into which you put your joints.
With regards to the wideness of the board, the simple answer is that a wider, larger board will provide more stability and space for your practice, so if given the option, take the big one.
With these 5 tips, plus an open mind and a sense of adventure, you should have no problem taking your yoga practice out on the water to enjoy all the benefits SUP Yoga has to offer!
