Paddleboard Yoga: How To Go From Zero To Zen Fast

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Paddleboard yoga combines the tranquility of yoga with the adventure of stand-up paddleboarding (SUP). If you’re seeking a unique and invigorating way to connect with nature and deepen your yoga practice, paddleboard yoga might be the perfect fit for you. In this article, I’ll guide you through the steps to get started and provide useful suggestions to enhance your paddleboard yoga experience and enjoy all the health benefits of yoga.


Paddleboard yoga has gained immense popularity in recent years as an innovative way to exercise and find inner peace. It offers a refreshing alternative to traditional yoga practice by taking it to the water. Not only does it provide the physical and mental benefits of yoga, such as increased strength, flexibility, and mindfulness, but it also adds an exciting element of balance and adventure…

Looking for our best paddle board product recommendations?
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Getting Started with Paddleboard Yoga:

A. Choosing the Right Paddleboard

Before diving into paddleboard yoga, it’s crucial to select the right paddleboard for your needs. Consider factors such as size, stability, and weight capacity. An inflatable paddleboard is a popular choice due to its portability and durability. Additionally, ensure that the board has sufficient grip to prevent slipping during yoga poses.

You can see that normally the yoga boards are the longest and widest boards so that they give you the most stability. The honest truth is that you don’t need to specifically get a yoga board if you are ‘just getting your feet wet’ as a first timer with paddleboard yoga.

So you can’t go wrong with an all round board or the inflatable one 🙂

My Favorite Paddleboards To Do Yoga On:

Roc Inflatable SUP (Best Budget SUP OF 2024)

Where To Buy: Amazon

Why I Love It:
– Has a large non-slip comfort deck that can easily fit you with space to move

– Extremely high quality material that won’t get scuffed and damaged.

– 16.25 inch width makes it very stable

It looks great!

* Portal 11’6″ Paddle Board (Best Overall SUP)

Where To Buy: Amazon

Why I Love It:
– 33 inch width gives it amazing width and stability.

– It has a depth of 6 inches that increases the weight capacity of the board to over 300lbs without sacrificing stability.

– This SUP has ample space along with a non-slip deck pad that is perfect for yoga

 It comes with everything included and a 2 year warranty.

* MYBOAT 11’6″Extra Wide SUP (Best Full Length Deck)

Where To Buy: Amazon

Why I Love It:
– This board is extra long and extra wide which is ideal for beginners (because it’s super stable)

– This board was designed for yoga so it’s super stable

 It comes with everything included and a 1 year warranty.

See also  An Insiders Guide To Paddle Boarding San Diego, California: The 13 Best Locations

B. Selecting the Proper Gear

Besides the paddleboard, you’ll need a few essential items to make your paddleboard yoga session comfortable and safe. Invest in a suitable paddle that’s adjustable to your height. Wearing a comfortable and moisture-wicking yoga outfit is important, along with a hat and sunglasses to protect yourself from the sun. Don’t forget sunscreen, as you’ll be exposed to the elements.

C. Finding the Right Location

Choosing the right location is crucial for a rewarding paddleboard yoga experience. Look for calm and relatively flat bodies of water, such as lakes, ponds, or sheltered bays. Avoid areas with strong currents, heavy boat traffic, or large waves. It’s also worth considering the natural beauty of the surroundings to enhance the serenity of your practice.

Looking for insider guides to some amazing paddle boarding locations?
Check the Paddleboard Insiders Location Guides

Developing Balance and Stability

To excel in paddleboard yoga, you need to develop balance and stability on the paddleboard. Here are some key techniques to help you achieve this:

A. Practicing Basic Paddleboard Techniques

Start by mastering basic paddleboard techniques, such as maintaining a neutral stance, paddling efficiently, and maneuvering the board. Regular practice will improve your overall control and comfort on the water.

B. Engaging Core Muscles for Balance

Engaging your core muscles is vital for maintaining balance on the paddleboard. Incorporate core-strengthening exercises into your fitness routine to enhance stability and control while performing yoga poses.

C. Mastering Proper Body Alignment

Pay attention to your body alignment during paddleboard yoga. Keep your gaze fixed on the horizon to help stabilize your balance. Align your body correctly in each pose, maintaining proper posture and spinal alignment.

Essential Yoga Poses for Paddleboarding:

Paddleboard yoga embraces a variety of yoga poses. Here are a few essential ones that you can use the next time that you’re out on the water.

A. Mountain Pose (Tadasana)

Begin with the foundational Mountain Pose. Stand tall on your paddleboard with your feet hip-width apart, grounding yourself through the soles of your feet. Engage your core, lengthen your spine, and bring your hands together at your heart center.

B. Warrior II (Virabhadrasana II)

Warrior II is a powerful pose for building strength and stability. From Mountain Pose, step one foot back and turn it out to the side, aligning it with the front foot. Bend your front knee while keeping your torso upright and extend your arms out to the sides. Sink into the pose and focus on your breath.

paddleboard yoga warrior 2 pose

C. Downward Facing Dog (Adho Mukha Svanasana)

Downward Facing Dog is a rejuvenating pose that stretches the entire body. Start on all fours, then lift your hips upward, forming an inverted V-shape with your body. Press your palms firmly into the paddleboard and engage your core. Relax your head and neck, and breathe deeply.

paddleboard yoga downward dog
Young woman practicing yoga on sup at sunset

D. Tree Pose (Vrksasana)

Tree Pose challenges your balance and concentration. Begin by finding your stability on the paddleboard. Shift your weight onto one leg and place the sole of the opposite foot on your inner thigh or calf. Bring your hands to your heart or extend them overhead. Find a focal point and hold the pose, engaging your core for stability.

These are the perfect beginner poses that you can use when paddleboarding, and they have been carefully selected to take you from zero to doing yoga within hours of trying.

And if you’re still aching to get some more poses, then watch this video to get some more ideas:

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Safety Tips for Paddleboard Yoga:

While paddleboard yoga is an exhilarating activity, it’s essential to prioritize safety. Follow these tips to ensure a safe and enjoyable experience:

A. Understanding Water Conditions

Before heading out, familiarize yourself with the water conditions of your chosen location. Be aware of tides, currents, and weather forecasts. Avoid practicing in areas with strong winds or rough waters.

B. Wearing a Personal Flotation Device (PFD)

It’s crucial to wear a personal flotation device (PFD) during paddleboard yoga. Even if you’re a confident swimmer, unexpected circumstances can arise. A PFD will provide an added layer of safety and buoyancy.

My Recommendation: Onyx MoveVent Life Vest

Where To Buy: Amazon

Why I Love It:
– Designed so that it doesn’t obstruct your paddling because it leaves the shoulders open

– Highly visible so that you can be seen by other watercraft even in low light conditions

– Heavy duty and will keep even the heaviest people afloat.

– Also includes a whistle for extra safety

C. Performing a Pre-Paddleboard Yoga Warm-up

Prepare your body for paddleboard yoga by performing a warm-up routine. Focus on gentle stretches to loosen up your muscles and increase blood flow. This will enhance your flexibility and reduce the risk of injury.

Enhancing Your Paddleboard Yoga Experience:

To elevate your paddleboard yoga practice, consider incorporating the following elements:

A. Incorporating Breathwork and Meditation

Utilize breathwork techniques such as deep belly breathing or alternate nostril breathing to foster relaxation and mindfulness. Meditate while surrounded by the sounds of nature, allowing yourself to fully immerse in the present moment.

B. Enjoying the Surrounding Nature

One of the unique aspects of paddleboard yoga is the opportunity to connect with nature. Take time to appreciate the beauty around you—the gentle ripples on the water, the chirping of birds, and the warmth of the sun. Let nature’s serenity enhance your practice.

See also  Best Paddleboard Gear For People On A Budget In 2024

C. Trying Advanced Poses and Sequences

As you become more comfortable with paddleboard yoga, challenge yourself by exploring advanced poses and sequences. Attempt inversions like Headstand (Sirsasana) or practice flowing sequences that incorporate multiple poses. Push your boundaries while maintaining safety and awareness.

Common Challenges and Solutions

Paddleboard yoga can present challenges, but with determination and practice, you can overcome them. Here are a few common challenges and their solutions:

A. Falling into the Water

Falling into the water is part of the learning process. Embrace it with a sense of humor and get back on the board with grace. Over time, your balance and stability will improve, and falls will become less frequent.

If you’re feeling nervous about getting back onto the board then watch this great video that will show you step-by-step how to do it like a pro:

B. Dealing with Waves and Currents

If you encounter waves or currents while paddleboarding, remain calm and paddle with confidence. Use your core muscles to maintain stability and adjust your technique as needed. If conditions become too challenging, consider relocating to calmer waters.

C. Overcoming Fear and Building Confidence

Fear is natural when trying something new, especially on the water. Take it at your own pace and gradually push your limits. Celebrate small victories and acknowledge your progress. With time and practice, your confidence will grow.


Paddleboard yoga offers a harmonious blend of fitness, mindfulness, and adventure. By following the tips and suggestions outlined in this article, you can embark on a rewarding journey of paddleboard yoga. Embrace the challenge, connect with nature, and experience the joy of practicing yoga on the water.

Looking for insider guides to some amazing paddle boarding locations?
Check the Paddleboard Insiders Location Guides


Can I practice paddleboard yoga if I’m a beginner?

Absolutely! Paddleboard yoga can be enjoyed by beginners and experienced yogis alike. Start with basic poses and gradually progress at your own pace.

How do I maintain my balance on the paddleboard?

Developing core strength, focusing on proper body alignment, and practicing regularly will improve your balance on the paddleboard.

What should I wear for paddleboard yoga?

Wear comfortable, moisture-wicking clothing that allows freedom of movement. Don’t forget a hat, sunglasses, and sunscreen for sun protection. If you want a detailed guide about what to wear when paddleboarding then check out this article for more information.

Is paddleboard yoga suitable for all body types?

Paddleboard yoga can be adapted to various body types and fitness levels. Choose poses and modifications that work best for you.

How often should I practice paddleboard yoga?

The frequency of your practice depends on your personal preference and schedule. Aim for regular sessions to build strength, flexibility, and consistency in your practice.

paddleboard yoga
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Jason Watson

My initial goal was to document my paddleboarding experiences with friends and family, but that has evolved into a commitment to share this sport with as many people as possible because of the health benefits & peace of mind it has given me. This sport is not only a great way to see the world, but it also helps us come closer to ourselves. Information gives us strength!

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