What Is SUP Yoga?
Updated: Mar 6, 2025
Written by: Angie Berrett, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
Stand Up Paddleboard Yoga (also known as SUP Yoga) is a relatively new, fast-growing water sport that combines slow-holding yoga poses and flowing movements while balancing on a paddleboard. Yoga on a paddleboard provides you with opportunities to explore mindfulness in a non-traditional environment.
Stand-up paddle boarding (SUPing) originated in Hawaii, where surfers incorporated both surfing and paddling together. SUP involves standing on a large board, typically longer and thicker than a surfboard. Participants use a paddle to glide along the water, alternating strokes on both sides of their bodies.
Yoga originated in India thousands of years ago. Yoga involves eight different components or limbs. Each limb focuses on strengthening the mind, body, and soul. Movements or “asanas” (postures) are only one of the eight limbs.
Combining the two as paddleboarding yoga is an activity growing in popularity due to its many benefits.
Why should you do SUP Yoga?
Yoga on a paddleboard provides access to all of the stress-reducing benefits of yoga, the healing power of being in nature, plus physical activity and agility training. SUP Yoga is an experience unlike anything else!
How to do yoga on a paddleboard
There are many different ways to get on a paddleboard for yoga. SUP yoga is practiced in both indoor and outdoor settings. Sometimes paddle boards are anchored in place or tied together, and you swim to the boards. Another option is you get on the paddleboard, paddle for a little bit, then drop an anchor to minimize drifting off.
However you get on the board, paddleboard yoga is the same! Yoga on a paddleboard has some differences from yoga on land though. These include:
Paddleboard yoga focuses all movements around the center of the board for balance. Moving to the front or the back of the board creates an imbalance in weight, and you could fall in! So you move, utilizing the center of the board for balance.
The paddle and life jacket can be used as props. Yoga on a paddleboard does not have the traditional yoga props of blocks, blankets, straps, pillows, etc. However, the paddle and life jacket work great!
Falling is Not Failing! Falling into the water means you are pushing your mind and body to new limits. It is a fun way to increase your internal sense of strength and connection. Plus, it is a great way to cool off with extreme heat temperatures!
Stand-up paddleboard yoga is a new and different way to experience a mind/body practice. You get the advantages of both paddleboarding and yoga at the same time!
What are the top 4 benefits of SUP Yoga?
It is FUN - Have you heard the adage “Laughter is the best medicine”? It is true! Being in nature, flowing through a yoga practice, while balancing on a moving surface brings joy to people! Yoga on a paddleboard provides opportunities to play and engage in your body without being in your traditional environment. Practitioners find the space to let go, have fun, and laugh, which is healing!
Best Mindfulness Practice - SUP Yoga provides instant feedback when your mind wanders, typically by falling into the water! SUP Yoga requires such intense focus your brain has to let go of all other thoughts, providing your mind and body the benefits of being in the moment.
Decreases Stress, Anxiety, Depression, and Tension - When you are stressed, your body initiates a sequence of actions designed to protect you. This results in a release of stress hormones, an increase in heart rate, breathing, blood pressure, and many other things. Yoga reduces stress hormones and decreases blood pressure, heart rate, respiratory rate, and more.
Increases Muscle Activation, building Strength - Yoga on a paddleboard is very different from yoga on land. Balancing on a moving surface requires all muscles to be working together. This builds muscle engagement and increases fitness levels. Additionally, doing something that seems scary builds your internal sense of strength.
Next time you want a new, unique, and fun mind-body experience, try paddleboard yoga! Explore all the benefits it has to offer.
To learn how other non-traditional movements can help you increase your mind-body connection, CLICK HERE NOW to schedule a free consultation! I have a few spots left for individual coaching, and I would love to help you use play, movement, and fun to reduce your stress, anxiety, depression, and tension.
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Angie Berrett, Executive Contributor Brainz Magazine
Angie Berrett (she/they) is an Intuitive Movement Coach, Registered Nurse, Advanced Trauma Informed Yoga Instructor, Stand-Up Paddleboard Yoga Instructor and child abuse survivor who understands the human body and how it works. Discovering playful ways of moving taught her how to listen to her body, overcoming her own personal trauma in ways traditional modalities could not. She is the Owner and Creator of Angie Berrett Movement, coaching people to relieve stress, anxiety, depression and trauma through play, movements and fun so they can have healing and peace in their lives.
