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Benefits of Paddleboard Yoga

Kimberly Schamber


With swimsuit season right around the corner, now is the perfect time to get in shape while enjoying the outdoors. Stand-up paddleboard (or SUP) yoga offers both fitness and relaxation in a fun group setting. With this summertime trend sweeping the nation, here are a few reasons to get onboard:

Fun and Empowering

Learning to paddleboard is not only great exercise—it’s a great way to get you out of your comfort zone so you can build confidence from learning a new skill, and laugh a lot while doing it. Sure, you might have a few spills, but practicing paddleboard yoga in a supportive group setting where it’s okay to laugh at yourself is part of the experience. Experts say mixing it up is a good way to improve your fitness regimen and stay motivated, so paddleboard yoga will keep you from getting into a rut. With classes available for all levels from beginners to experts, it’s also easy to find a class that fits your level of experience.

Low-impact Workout

One of the best things about working out on the water is that it’s much easier on your joints than doing yoga on a hard surface. If you’re worried about exercise taking a toll on your back and knees, this is a perfect alternative to running, weight training, and traditional forms of yoga that also gives you a vigorous workout.


Practicing yoga in the outdoors offers more benefits than attending a class at your local studio or gym. Not only does the beautiful natural setting aid in relaxation, but the sound of water has been shown to increase awareness of breathing. Focus on breath is very important to practicing yoga successfully, and the Vitamin D from limited sun exposure is a natural mood booster.The feeling of floating also helps to alleviate stress.

Easy to Afford

The equipment and clothing required for SUP yoga is relatively inexpensive, and most classes offer paddleboard rentals if you don’t want to commit to purchasing your own. Typical sessions run from $30-$45 for 90 minutes, depending on whether you bring your own board.


Paddleboard yoga is perfect for practitioners of traditional forms of yoga who feel like shaking up their routines. Because of the balance required to keep from falling in, people who practice yoga on the water are more focused on the form and execution of their poses, which helps to refine technique and tone muscles. Constant balance also engages core muscles for a better workout than you would get at home or in a studio.

With so many health benefits, now is the perfect time to dive into paddleboard yoga. Whether you’re just starting out or an expert yoga practitioner, SUPmerge offers many stylish, well-made paddleboard clothing options such as skirts, dresses, pants, shorts, tanks, and pullovers to help get you out on the water. SUPmerge paddleboard clothing that transitions from workout clothes to street wear will help you fit paddleboard yoga into your busy schedule.

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4 East Paddleboard Yoga Poses

Kimberly Schamber


With summer officially in full swing, more people than ever are enjoying the season with stand-up paddleboarding. It’s no secret this sport has many health benefits, improving balance, muscle tone, and stamina. Some newcomers to the world of SUP have trouble finding an activity that suits their lifestyle, though. If you want to enjoy the water but aren’t into racing or high-impact workouts, paddleboard yoga might be the choice for you. Balance and serenity go hand in hand when your board is your yoga mat and the water is your studio. Many beginners are drawn to paddleboard yoga, especially if they already practice traditional forms of yoga. Here are a few popular poses to get you started. For best results, try practicing the poses on your board before you take it out on the water.

Mountain Pose

Stability is the key in SUP, so use this classic pose to focus your mind, breath, and body. Standing with your feet shoulder width apart and arms at your sides, feel the board as an extension of your body until you feel relaxed and comfortable. From there you can move on to more involved poses. Return to mountain pose whenever you feel the need to regain stability.

Chair Pose

Standing with your feet hip width apart, exhale while lifting your arms above your head and bending your knees at the same time. Hold the pose for several breaths or as long as you can comfortably maintain balance. This pose will ground you as you learn to balance on the water, and is great for toning leg muscles.

Downward Dog

This studio staple is perfect for getting acclimated to paddleboard yoga. Push up your hips to extend your spine and build strength in your arms and hold the pose for as long as it takes to maintain steady breathing and get used to the lightweight feeling of floating. From there you can step back into Plank Pose for an even better arm workout.

Boat Pose

Once you’re a bit more comfortable with your board, you can try this core strengthening pose. From a sitting position with your arms extended in front of you, lift your knees toward your chest while maintaining balance. For an extra challenge, try extending your legs. This pose is very difficult to hold for long periods of time, so you can try doing a set of short boat crunches.

Whatever your yoga experience level, trying paddleboard yoga is a proven way to increase awareness, balance, and concentration. It’s also a more challenging workout. Unlike traditional yoga, though, you’ll need specialized clothing that goes in and out of the water easily. Shop SUPMerge for fashionable, durable paddleboard clothing in a variety of styles and colors to suit your wardrobe and busy lifestyle. Men’s and women’s options are available, including shirts, jackets, shorts, skirts, dresses, and pants. Paddleboard clothing is lightweight and fast drying, so it can easily go from the water to the rest of your day without skipping a beat.