A Yogi's Guide to SUP: Online SUP Yoga Classes & Tips

Aug 10

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Challenge your balance and stability with SUP yoga, a form of yoga that takes your practice off the mat and onto a stand-up paddle board. Stand-up paddle board yoga is a great way to experience the magic of yoga and the magic of nature all at the same time.

Is Sup Yoga Hard?

For beginners, SUP yoga might feel challenging. In traditional yoga at home or at a studio, you have the ground available for support. SUP Yoga adds a challenging twist by bringing your practice to the water so you have to rely on your core strength and balance to keep yourself steady and afloat. Even if you have a regular yoga practice, if balance tends to be a weak point, you might experience that same challenge to a different level on the board. That being said, SUP yoga is tailored for practice on the board and tends to be lower and move slower, making it accessible for beginners who are already comfortable standing on a paddle board. And as with every style of yoga, the more you practice, the stronger you’ll become.

Wondering if you should try SUP yoga? Here are some of the benefits of SUP yoga and safety tips to get you started, as well as some Alo Moves classes that are perfect for stand-up paddleboarding out on the water.

Benefits of SUP Yoga

Challenges your core strength
Improves overall strength and flexibility
Builds better balance and coordination
Connects you to nature
Brings peace and calm to your day
Encourages creativity and breaks you out of your normal routine

What to Wear for SUP Yoga

You can suit up for SUP practice with a swimsuit, rash guard, board shorts, sports bra, moisture-wicking top, lightweight wetsuit or paddle suit, or water-resistant shorts and leggings depending on the weather — and always sunscreen. Wearing tight-fitting clothes will also ensure that your shirt doesn’t fall into your line of vision for poses like Downward Dog. Top off your outfit with a waist belt personal flotation device and you’re set for practice.

SUP Yoga Safety Tips

Check the weather beforehand
First things first — make sure the conditions are good for swimming and paddling. If the water is looking extra choppy, it’s too windy, or a storm is approaching, skip this one out. Also be mindful that different bodies of water — like rivers, lakes, and oceans — will have different conditions to consider. A lake might be more peaceful than an ocean, for example, and a river might have a strong current. We suggest finding still, calm water that avoids boat traffic when practicing SUP yoga. It’s also best to practice in the morning and early evening when the weather tends to be cooler and it’s still light outside (always lather up with sunscreen!).
If you can, ask around or hit up local Facebook groups to find out the best places and times to paddle board in your area.
Make sure you have a personal flotation device, safety gear, and properly working equipment
When it comes to wearable gear, a waist belt personal flotation device (PDF) is a great, low-profile option to keep you safe and afloat while giving you enough room to stretch. We also recommend bringing a whistle to alert people nearby in case of an emergency.
And of course, you can’t forget the star of the show — your paddleboard. If you’re not renting gear and you plan to purchase a board for regular use, look out for a specialized paddle board or a wide enough board that’s at least 10 feet long and has a flat deck with a traction pad for grip. It’s also helpful to have an ankle leash to attach to yourself while you paddle out; then, you can transfer the paddle to the leash to prevent the paddle from floating away and free up space on the deck. Some people also like to practice with an anchor that you can attach to the board to prevent the board from drifting and keep your mind on the practice.
Above all, before you leave shore, check to make sure your board is properly inflated and you have a properly working paddle to help you navigate out on the water.
Bring your phone
Always let someone know where you’re going in advance. If you’re practicing alone, it’s a good idea to have a way to reach someone on land in case of an emergency. If your phone is not completely waterproof, having a waterproof case or pouch can protect your device while paddling.
As a bonus — you’ll be able to practice an Alo Moves yoga class while paddle boarding! Did you know that you can download your classes offline with the app? Load them up in advance so you don’t have to rely on Wi-Fi for a good practice session. Scroll below to find out our top yoga class picks for SUP on Alo Moves.
Practice with a friend or group
The more the merrier when it comes to SUP, and we love a good partner workout! There’s safety in numbers, and that goes for paddle boarding too. Plus, SUP yoga is a great way to connect with yourself and others at the same time.
Adapt your practice for the board
Because you’re practicing on an unstable surface, there are different elements you have to consider when preparing to practice SUP yoga. It’s wise to literally go with the flow in this case, making sure that you adjust poses when you need to so that you can maintain your balance and avoid injury. Keep the following tips in mind the next time you paddle out for practice.

Practice Tips for SUP Yoga

Maintain two points of contact on the board.
Avoiding one-legged balances like Warrior 3 and Eagle can help as you’re starting your practice. Some examples of good yoga poses for SUP would be Downward Dog, Side Plank, Mountain Pose, and Bridge Pose.
Move more slowly than you would on land.
If you think balancing on land is challenging, SUP yoga practice takes it up a notch. It takes time to get used to practicing on the board, and starting out slow can not only keep you safe but also build deep strength and core control in the process.
Start with low-to-the-ground poses at the center of your board.
Poses that keep your center of gravity lower like Child’s Pose, Low Lunge, Cat-Cow, and Down Dog will help you adjust as you find your balance.
Take a wider stance than usual.
Creating more area between your feet will give you a greater base of support in Warrior poses and Wide Forward Fold.
Mentally prepare to fall.
Always prepare for the worst-case scenario. Even if you’re wearing the proper gear, practicing in the proper conditions, and taking all the precautions, accidents can happen. Keep your mind open and embrace the fun of floating and flowing!

ONLINE SUP YOGA CLASSES

We chose classes that are low to the ground, slow-moving, and focused on stability to aid your SUP yoga practice.

Note: These classes were not designed specifically for SUP Yoga, so practice at your own risk and be sure to take all the safety precautions outlined above.