Imagine: you're floating on a tranquil lake, the sun is just rising, the water is glassy smooth, and beneath you, the board gently bobs with every breath. Yoga truly takes on a whole new dimension on the water. Sup Yoga, also known as yoga on a stand-up paddleboard, combines physical yoga, balance, and natural tranquility into a unique experience. For those who are already keen to explore different types of yoga, this variation is a refreshing discovery.
What is Sup Yoga actually?
Sup Yoga (stand-up paddleboard yoga or yoga on a SUP board) literally brings you into balance, as you perform yoga poses while floating on a SUP board. It's a relatively new style of yoga that's rapidly growing in popularity. This isn't surprising: you're outdoors, your muscles work a little harder balancing, and you connect with the elements around you.
The word "SUP" stands for stand-up paddleboarding, which refers to the familiar paddleboarding style of surfing on a large board. Instead of paddling, we anchor our boards and do yoga. The gentle movement of the water makes even simple poses more challenging and intense.
Sup Yoga originated around 2009 in Hawaii, when yoga teachers noticed that practicing on a stand-up paddleboard was not only fun but also really engaged the core muscles. Now, Sup yoga festivals are held annually around the world, even on Dutch lakes!
Who is it for? Is Sup Yoga suitable?
We notice that Sup Yoga is popular with people who enjoy physical yoga and enjoy combining different styles with the outdoors. All ages, yoga experience levels, and body types are welcome to join in. And for those worried: you don't need to be a yogi or SUP expert, as most sessions begin in calm, shallow water and include clear explanations. Even for those whose minds are quickly filled: nature brings focus and quiet to your mind. It's wise to have swimming certificates.
Why choose Sup Yoga?
Each type of yoga has its own benefits and rituals, but yoga on the water really opens the senses. We see that Sup Yoga has become particularly popular in the Netherlands since the pandemic; the need for fresh air and outdoor exercise has only increased since then.
- More muscle groups active: your core muscles must continuously work together for balance.
- It's hard to worry: on the water you can't help but be in the moment.
- Extra focus on breathing: the open air, the silence and the fresh smell help to direct your attention inward.
- Laughter guaranteed: sometimes you fall in the water, it's just part of the fun.
What does a Sup Yoga class out?
Each Sup Yoga class begins with a brief explanation of balance and safety on the board. This is often followed by a gentle warm-up, sitting on the board, to familiarize yourself with the water. From simple poses like child's pose, cat-cow pose, or mountain pose, you work your way up to more standing poses. Classics include warrior pose, plank pose, and—if you can manage it—even tree pose! The beauty of it: anything goes, nothing is required, and if you fall, the water is often a refreshing bonus.
Many classes end with a short meditation, lying on your board, rocking on the water. That feeling of weightlessness and connection with nature is almost impossible to experience anywhere else.
Tips for your first Sup Yoga experience
Are you curious about Interested in SUP Yoga and want to give it a try? We'd like to share some practical tips for a relaxed start:
- Make sure you wear comfortable, quick-drying workout clothes (think yoga leggings or swimwear, depending on the temperature).
- Wear sunscreen, because you burn faster than you think on the water.
- Bring a small, lightweight towel for after your SUP session.
- Choose a beginner's class, even if you already have yoga experience. The water is a new factor!
Tip: Yoga mats like those you use on the shore are not necessary on the board, as the foam of the SUP board itself provides sufficient grip.
Safety, environment & honesty: consciously on the water
Even on the water, respect for nature is paramount. We always choose locations where aquatic plants and animals won't be disturbed. Some SUP boards are made of plastic or foam: not ideal for the environment. Therefore, if possible, look for a board made of sustainable materials, and be mindful of (micro)plastic waste in lakes and canals. Shoes off, phone on airplane mode, and off you go – this way you'll immediately contribute to peace on the water and within yourself.
Symbolism & inspiration
The combination of yoga and water is deeply symbolic. In many spiritual traditions, water represents change, feeling, and surrender. Yoga on water, with its gentle rocking, challenges us to literally stay in the moment and let go of control. Every wave or gust of wind reminds us: balance doesn't mean standing still, but moving with the flow.
Water itself brings many people closer to the present moment – and to themselves. You don't have to balance perfectly: simply experiencing, feeling, and breathing is enough.
Curious for more inspiration about different types of yoga? Find out here .
Frequently Asked Questions
Is Is Sup Yoga safe for beginners?
Yes, most lessons are geared towards beginners. Swimming ability is recommended. Instructors pay close attention to safety and choose quiet locations. Always consult an instructor if you have any doubts due to injuries or fear of water.
What do I need for Sup Yoga?
You can usually borrow or rent a stand-up paddleboard, anchor, and instruction. Wear sportswear that can get wet and bring a towel. Yoga mats are not necessary on the water. Don't forget sunscreen!
What happens if I fall into the water?
That's all part of it! Most people find it rather amusing. The water is often shallow, and the instructor helps you back onto the board. Think of it as playfulness and a chance to practice your balance.