Yoga Exercises for the SUP Board

1. Starting position:
Stand centered on the SUP. Place the right foot forward, the left leg stretches back – both feet firmly anchored.
2. Bend leg:
Bend the front knee so that it is directly above the ankle. The back leg remains stretched, the heel pulls back.
3. Raise arms:
Raise both arms stretched above your head. The palms face each other or touch in a prayer position.
4. Hold:
Straighten your upper body, open your chest, hold the position for 5–10 breaths. Breathe deeply and evenly.
5. Side switch:
Slowly return to the center and repeat the exercise with the left leg forward.
✅ Tip:
Focus on a stable forward hip alignment and fix your gaze on a point on the horizon, this strengthens your balance on the board.

1. Starting position:
Start in a tabletop position centered on the SUP. Hands shoulder-width apart, knees hip-width apart.
2. Lift hips:
Press your hands into the board, straighten your legs, and lift your hips upwards so that your body forms an inverted "V".
3. Alignment:
Let your head hang between your arms, gaze towards your knees or navel. Keep your heels directed towards the board.
4. Hold:
Hold 5–10 deep breaths. Feel the stretch in your legs and the activity in your arms and back.
5. Release:
Lower your knees back down in a controlled manner or flow into the next pose.
✅ Tip:
Less is often more on the SUP – bend your knees slightly if you can't maintain balance immediately. Pay attention to an even distribution of body weight between your hands and feet.

1. Starting position:
Stand centered on the SUP. Right leg forward, left leg about one step back – both feet pointing forward, hips also aligned forward.
2. Stretch legs:
Both legs are straight. The hips remain stable and square, do not twist!
3. Forward bend:
Bend forward from the hips with a straight back. Hands placed next to the front foot on the board.
4. Hold:
Hold for 5–10 deep breaths. Feel the intense stretch in the back leg muscles and the focus on balance.
5. Side switch:
Slowly stand up, switch the leg side, and repeat the exercise.
✅ Tip:
Slightly bend the front knee if the back of the leg feels too tight.

1. Starting position:
Lie prone in the middle of the SUP. Forehead on the board, arms along the body.
2. Lift legs:
Bend both knees and reach with your hands for your feet or ankles.
3. Lifting:
On the inhale, gently pull your feet back/up while simultaneously lifting your chest, head, and thighs off the board.
4. Hold:
Engage your back, legs, and glutes actively. Hold the position for 3–5 breaths. Breathe calmly and evenly through your nose.
5. Return:
Slowly release the tension, lower the legs and upper body, and rest your forehead relaxed back on the board.
✅ Tip:
Make sure to lie evenly on the SUP – this helps maintain balance in this intense pose. For beginners, lifting just one leg is enough.

1. Starting position:
Get into a quadruped position – hands under shoulders, knees under hips.
2. Movement:
Stretch one arm forward and the opposite leg backward. Keep your back straight, your abdomen firm.
3. Hold:
Stay in the position for 5–10 seconds. Breathe calmly.
4. Return & Switch:
Return to the center and switch sides.
✅Tip:
Perform slowly, steadily, and controlled.

1. Starting position:
From the tabletop position, place the right knee forward between the hands. Lay the shin diagonally or across in front of you—depending on your mobility.
2. Stretch the leg back:
Stretch the left leg long back on the board. The pelvis remains as straight as possible.
3. Rising up:
Straighten the upper body. The hands rest loosely on the SUP or on the thigh. Shoulders relaxed.
4. Hold:
Stay in the position for 5–10 breaths. With each exhale, let the pelvis sink deeper into the stretch.
5. Side switch:
Gently release, bring the leg back, and repeat the exercise on the other side.
✅ Tip:
Pay special attention to the alignment of the pelvis; it should not tilt to the side.

1. Starting position:
Lie prone in the middle of your SUP. The legs are closed or hip-width apart, tops of the feet resting on the board.
2. Place hands:
Place the palms under the shoulders, keeping the elbows close to the body.
3. Lift upper body:
With the inhale, slowly lift the upper body – vertebra by vertebra. The gaze goes slightly forward or upward, without overextending the neck.
4. Hold:
Hold the position for 3–5 breaths. The shoulders remain relaxed, the glutes are slightly active but not tense.
5. Roll back:
Slowly lower your upper body with the exhale and rest your forehead on the board. Repeat as desired.
✅ Tip:
Don't press too hard into your hands – work from your back. The more evenly your pressure on the SUP, the more stable you remain in the water.

1. Starting position:
Sit upright in the middle of your SUP. The legs are stretched long forward, feet hip-width apart or together.
2. Straightening up:
With the inhale, lengthen the spine upwards. Focus on an active core for stabilization.
3. Forward bend:
With the exhale, slowly bend forward from the hips. Reach for your shins, ankles, or feet – depending on your flexibility.
4. Hold:
Relax your shoulders and neck. Stay in the position for 5–10 breaths. With each exhale, gently sink a little deeper.
5. Returning:
With the next inhale, slowly roll up and straighten vertebra by vertebra.
✅ Tip:
Bend your knees slightly if the stretch in the lower back is too intense. Find a comfortable, flowing variation – especially on the unstable SUP board.

1. Starting position:
Stand hip-width apart in the middle of the SUP board. Feet are parallel, weight evenly distributed.
2nd Inhale – Rise Up:
On the inhale, lengthen the spine upward, raising your arms over your head or alongside your body.
3rd Exhale – Forward Bend:
Bend forward from the hips with a straight back. Depending on your flexibility, your hands reach your shins, ankles, or the board.
4. Hold:
Let your head and neck hang loose. Hold for 5–8 breaths. Feel the stretch in the backs of your legs and the relief in your back.
5. Release:
Slowly roll up vertebra by vertebra with slightly bent knees – the head lifts last.
✅ Tip:
Keep your abdominal muscles slightly active and bend your knees when you need stability on the board – this protects your lower back and improves balance. This pose is excellent as a gentle transition between standing and seated asanas or as a mindful final stretch at the end of your SUP yoga routine.

1. Starting position:
Come out of the tabletop position, bring the big toes together and the knees mat- or board-width apart.
2nd Resting:
Slowly lower your buttocks toward your heels and stretch your arms long forward. Your forehead rests on the board.
3rd Breath:
Breathe deeply and calmly into your belly and back. Feel how your body expands and relaxes with each breath.
4. Hold:
Stay in the pose for 5–10 breaths (or longer). Close your eyes if you like.
5. Return:
Slowly lift your upper body with the inhale and come into an upright sitting position or flow further into another exercise.
✅ Tip:
If your buttocks don't reach your heels, you can place your arms alongside your body or open your knees a little wider – this way you find more space and stability on the SUP.

1. Starting position:
Sit centered on your SUP with an upright spine. Bring the soles of your feet together in front of you, knees falling relaxed outward.
Find the 2nd position:
Reach around your feet or ankles with your hands. Pull the heels as close to the body as comfortable.
3. Rising up:
With the inhale, straighten up your spine, shoulders away from the ears.
4. Hold:
Stay for 5–10 breaths. You can gently bounce with your knees or simply remain calm in the posture.
5. Return:
Slowly release the posture with the exhale, stretch your legs out or switch to a meditative seated position.
✅ Tip:
Make sure your back stays straight – don't round it. For more comfort, you can lean slightly forward when you feel stable.