SUP Yoga on Lake Tahoe
Being out on Lake Tahoe is already one of the most serene and relaxing experiences in the world. Glassy waters and clear depths below you, the mountain surrounding you, and the brilliant sky above is the perfect natural setting. This is also an ideal setting for yoga when you want to get more in touch with nature and yourself.
Stand up paddleboarding is a great way to combine yoga and the tranquility of being on the water, and SUP yoga has started to attract more people here in South Lake Tahoe and elsewhere.
If you have been wanting to try yoga on a stand up paddleboard, it is relatively easy to get started. You can go on your own if you are already familiar with yoga practice and move through all of your favorite poses with just a few pointers that will keep you safe and balanced on an SUP.
The Basics of SUP Yoga
SUP yoga takes the benefits of both activities and combines them, while also adding some extra advantages. Moving your yoga routine to a stand up paddleboard can bring more strength and mindfulness to your practice, and requires you to focus on some of the yoga basics that can get lost in a more intense workout on the mat.
Because SUP yoga has the added challenge of staying balanced on a moving surface in the water, it will work out muscles that were previously neglected, increasing your physical strength. It will also require more constant focus and awareness of your body to limit any weight shifts that could cause you to fall off. This can refresh your yoga practice on and off your board.
On calm waters, it is not significantly difficult to stay balanced on an SUP, even while doing yoga. And if you are already into SUP, it is relatively easy to learn the basics of yoga as well. But before you get started with SUP yoga, you will want to have had some experience with yoga on a mat on dry land and basic stand up paddleboarding and be at least somewhat comfortable with both before trying to combine them.
For yoga on the water, you will need a stand up paddleboard, paddle, leash to keep you tethered to the board in case you fall off, and a personal flotation device.
Your first time out, renting an SUP is usually the best option. You can always buy one if you decide you like the sport. There are paddleboards specifically made for yoga, but any SUP that is stable with a wide, flat top will generally work.
As SUP Tahoe, we have an inflatable touring SUP for rent for two hours, all day, or multi day rentals. This board has great stability to get you started with SUP yoga.
Some SUP yogis also like to have an anchor they can cast before they begin stretching since this keeps them from drifting into other people or towards the shore or nearby rocks. If you are far from any obstacles or are not worried about the occasional drifting, it is not necessary to have.
How to Do SUP Yoga
If you are familiar with yoga and relatively confident on a stand up paddleboard, you are likely already prepared to head out on your own or with a few friends to enjoy the solitude of the lake as you practice some poses.
Factors that you will want to keep in mind for your comfort, safety, and to prevent too many falls include:
Go When Conditions are Right - The water for SUP yoga needs to be relatively calm for easy balancing. On Lake Tahoe, as long as the weather is nice, morning and evening usually offers the calmest waters, and also gives you the opportunity for sunrise or sunset SUP yoga.
Find the Right Spot - A sheltered spot will protect you from any gusts of wind that could shift your board. It will likely also give you a little more privacy so that you are not distracted by people watching your yoga routine.
Cast an Anchor - If using an anchor, you will need to be about 10 to 15 feet away from shore with the right depth that your anchor will hit the bottom. You can also detach the tether from your ankle since the anchor will keep the board nearby if you fall.
Stow Your Paddle - You can lay the paddle across your board while you are doing yoga. You can also wind the paddle up in a coil leash or put the leash strap around the shaft of the paddle and let it float in the water while you do your routine.
At this point, you are ready to begin yoga, but you will want to pay some mind to the types of poses you do. Prioritize poses with a wide stance for optimal balance, which may mean altering some poses, like Mountain or Warrior, to keep your feet about hip width apart. You should also keep at least two contact points with the board at all times to maintain balance, and avoid any poses like Tree that have you on one foot for an extended period of time.
Throughout your routine, move slowly and take time to get into each pose and adjust as needed. SUP yoga is great for a slow flow yoga practice so you can spend time on each stretch and take a moment to enjoy the nature around you.
Some good poses and flows for SUP yoga include:
Downward Dog
Standing Forward Fold
Seated Forward Fold
Sun Salutation
Low Lunges
Supine Twist
Seated Twist
Seated Side Stretches
Cat Cow
Bridge Pose
Savasana
The other thing to be aware of during SUP yoga is not everything will always go to plan. Your board may drift and you have to pause your routine to paddle back to where you were. Or you may fall in (everyone does at some point). Stay flexible and open to whatever the experience brings and you will likely find SUP yoga may be your new favorite way to practice.
If you have been wanting to give SUP yoga a try, SUP Tahoe makes it easy to turn your next Tahoe adventure into a yoga retreat. You can rent a stand up paddleboard in South Lake Tahoe at a great price and with easy access to all of the great local beaches.
Also feel free to ask our team about their favorite tranquil SUP locations around Lake Tahoe if you need ideas for your yoga practice.
