After an awesome season teaching paddle board yoga on the River Thames, I’ve decided to share with you some of my favourite poses that go down like a treat in my classes.

Perhaps you’ve got your own SUP and you fancy trying out a few simple postures? Just remember to take it easy if this is your first time, watch your boundaries and be mindful of your body’s vulnerable areas. If you have any injuries please seek advice from your doctor before practice.

1. Downward Dog

Benefits: Strengthens the shoulders, arms and wrists. Lengthens the spine and stretches the back and hamstrings. 

How long you could stay in this posture: 5 - 10 breaths 

Easy/hard rating:  ⅖

Top tip: Ensure your feet are hip width distance and that your belly is lined up with the centre handle of the board. 

2. Pigeon 

Benefits: Opens up the hips and gently stretches the bent knee and ankle.

Easy/hard rating: ⅖

How long you could stay in this posture: 10 breaths on each side 

Top tip: Be centralised on your board, ensuring you have enough space to rest your arms or head in front of you. 

3. Melting Heart 

Benefits: Works on your shoulders, neck and middle and upper back. 

Easy/hard rating ⅖

How long you could stay in this posture: 10 breaths  

Top tip: Go to your edge where you can feel slight stress on the muscles. When you’ve found your edge sit in the stillness. 

4. Squat 

Benefits: Targets the ankles, knees, and hips. 

Easy/hard rating ⅘

How long you could stay in this posture: 10 breaths 

Top tip: Toes pointed out, feet wider than hip width - almost toes by the edge of your board. Place your hands on the board for balance. If you're feeling brave, bring your hands to your heart .

5. Bow

Benefits: Strengthens and stretches the spine. Tones the glutes and thighs. Opens the chest and shoulders. 

Easy/hard rating ⅘

How long you could stay in this posture: 3-5 breaths

Top tip: Position yourself in the middle on your board. Take hold of the tops of the feel. On an inhale comes up, engaging the glutes to protect the spine. Draw the shoulders back and open the chest. 

6. Savasana

Benefits: Calms the nervous system, helps south stress, insomnia and anxiety. It also improves respiratory and relaxes the muscles to help repair the tissues. Use savasana either at the beginning or end of your yoga practice. 

Easy/hard rating ⅖

How long you could stay in this posture: All day  

Top tip: Have your legs open just past hip distance and relax the feet and let the go heavy and flow to the side. Bring the arms slightly away from the body, palms facing up to allow the energy to freely flow through your body. 

Combining Yoga with SUP allows us to connect ourselves with the natural world around us. I hope you enjoy giving some of these postures a go, please let me know how you get on. Stay tuned for some of my favourite Yin Yoga postures. 

If you want to learn more about me and my classes watch this video. My classes will return Summer 2022.

Thanks for reading,

Charlie x