Getting Started with Paddleboard Yoga
There’s something magical about doing yoga on a paddleboard. The water gently rocks beneath you, the sky stretches wide above, and suddenly, even the simplest poses feel brand new. Yes, it’s a little wobbly at first. But it’s also grounding in a way you don’t expect.
If you’ve ever looked at paddleboard yoga and thought, “That looks amazing, but there’s no way I could do that,” I’m here to tell you: you absolutely can.
You don’t need to be a seasoned yogi or a paddleboarding pro. You just need a little curiosity, a calm body of water, and the willingness to try something new (and maybe laugh when you fall in).
And if you’re ready to go deeper, I created an online paddleboard yoga membership with beginner-friendly flows, tips, and guided practices you can do from anywhere. You can take it at your own pace, and yes, there’s a pose library to help you ease in.
SUP Yoga Setup: What You Need to Start Paddleboard Yoga
You don’t need much to begin paddleboard yoga, but a few thoughtful gear choices will make your experience smoother and more enjoyable.
If you’re not sure what type of paddleboard is best for SUP yoga, or how to choose one with the right deck pad and stability, I break it all down in this post:
👉 How to Choose the Right Paddleboard for SUP Yoga
Wondering how to anchor your board so you’re not drifting during your flow? I’ve got you covered here:
👉 How to Set Up an Anchor for Paddleboard Yoga
And if you’re a member of my online paddleboard yoga community, you’ll find step-by-step setup guides and beginner flows waiting for you inside.
Beginner Paddleboard Yoga Poses to Build Confidence
When you take your yoga practice onto the water, the poses don’t need to be complicated. In fact, the simpler the better. What matters most is how you feel in your body, on your paddleboard, and in that wild, wonderful space between movement and stillness.
These five beginner-friendly paddleboard yoga poses are calm, low-risk, and perfect for building balance, strength, and confidence on the water.
Seated Twist (Ardha Matsyendrasana)
Sit near the center of your board with your legs extended. Bend one knee and place your foot flat on the board. Wrap your opposite arm around the bent knee and gently twist toward that side, letting your other hand rest behind you.
This pose is grounding, stabilizing, and a beautiful way to release tension in the spine. Because you’re seated, your center of gravity stays low—making it a confidence-building pose for anyone new to SUP yoga. As the board rocks slightly beneath you, you’ll feel your core engage to support the twist. Breathe deeply and allow your gaze to soften over the water.
Bridge Pose (Setu Bandhasana)
Lie on your back with your feet flat and knees bent, about hip-width apart. Press into your heels and slowly lift your hips, keeping your neck and shoulders relaxed.
There’s something deeply soothing about feeling the sky above and the water gently shifting beneath you. Bridge pose activates your core and glutes while inviting a sense of ease.
Upward-Facing Dog (Urdhva Mukha Svanasana)
Start lying on your belly with your hands under your shoulders. Press through your palms to lift your chest and legs off the board, keeping the tops of your feet in contact with your paddleboard. Let your shoulders roll back and your gaze lift slightly.
This pose opens the front body and builds upper body strength. On the board, it feels expansive, like you’re soaking in sunlight and space. If it feels too intense, modify by lowering your hips or taking Cobra Pose instead. Let your body guide you.
Downward-Facing Dog (Adho Mukha Svanasana)
From hands and knees, tuck your toes, lift your hips high, and reach your hips toward the sky. Keep your knees soft, your breath steady, and your focus on lengthening your spine.
Downward Dog on the water invites you to find your own version of balance. It may wobble a bit, and that’s okay. Keep your gaze on the ripples behind your paddleboard. Spread your fingers wide, press into your fingertips, and feel your whole body working together.
Pigeon Pose (Eka Pada Rajakapotasana)
From Down Dog, bring one knee forward and extend the other leg behind you, easing into the pose slowly. Fold forward as far as feels good.
You don’t need to push or force, just be with whatever shows up.
Balance Tips for Paddleboard Yoga
Balance on a paddleboard is different from balance in a studio, but that’s part of what makes it fun. Here are a few simple tips to help you feel more stable and confident while practicing SUP yoga:
- Start low: Begin with poses that keep your center of gravity close to the board (seated, hands-and-knees, or lying down).
- Use a wide base: Place your hands and feet slightly wider than you might on land. More surface area = more stability.
- Focus your gaze: Instead of looking down at your hands or feet, try focusing on something steady on the horizon. This really depends on the pose, so play around with your gaze until you feel the most stable.
- Move slowly: Transitions are where most people feel unsteady. Take your time and stay connected to your breath.
- Give yourself grace: Wobbling doesn’t mean you’re doing it wrong, it just means your body is adjusting to something new. You are also strengthening stabilizer muscles that your body isn’t used to using.
The more you practice, the more familiar the board will feel. And yes, falling in might happen, but it’s also how you learn what works.
Practice SUP Yoga Anytime with Online Classes and Meditations
Whether you’re just starting out or looking to deepen your practice, my online paddleboard yoga membership is designed to meet you where you are.
Inside, you’ll find a growing library of guided SUP yoga flows, from beginner-friendly sequences to more advanced practices that challenge your strength, balance, and focus. You’ll also get access to calming, water-centered meditations that help you connect with your breath and settle into the moment, on or off the board.
There are also tips on anchoring, gear setup, and mindset tools to help you feel steady and supported every step of the way.
You can move at your own pace, paddle when it works for your schedule, and choose the classes that match your energy or experience level.
👉 Explore the Paddleboard Yoga Membership
And if you’re brand new to paddleboarding, my Intro to Paddleboarding Course will walk you through all the basics before you try your first SUP yoga class.
I’d love to practice with you.