A SUP Yoga (Stand-Up Paddle Yoga) session follows a similar structure to Hatha or Vinyasa Yoga , but with the added bonus of taking place on a floating board . The added challenge of maintaining balance on the water makes each pose more engaging and intense. A typical session lasts between 60 and 90 minutes and begins with an introduction to the board and breathing, followed by a series of postures designed to strengthen both the body and mind, while harmonizing with the natural movements of the water.

The session often begins with an awareness of the natural environment , where practitioners are invited to focus on their breathing and observe the fluidity of the water around them. This first phase helps calm the mind and prepare the body for the instability of the surface. Here are the 10 main postures practiced during a SUP Yoga session:

1. Balasana (Child's Pose) : This resting pose is often used at the beginning of the session to center the mind and gently stretch the spine . It helps you ground yourself on the board and connect with the calming environment of the water.
2. Adho Mukha Svanasana (Downward Facing Dog) : One of the fundamental postures of SUP Yoga, it stretches the body while strengthening the arms and legs. On the board, this posture requires increased attention to balance and weight distribution .
3. Bhujangasana (Cobra) : A posture that strengthens the back and improves spinal flexibility . On the board, this pose encourages you to adapt to the subtle movements of the water, strengthening your stabilizing muscles.
4. Virabhadrasana I (Warrior I) : This standing pose requires strong grounding in the feet and precise balance . Warrior I on the water engages the hips, legs, and core, while cultivating stability and confidence.
5. Virabhadrasana II (Warrior II) : Often linked with Warrior I, this pose helps open the hips and shoulders while developing leg strength . The floating sensation adds an extra challenge to this power pose.
6. Utkatasana (Chair Pose) : This pose activates the muscles of the thighs , hips , and back while boosting endurance. On the board, it requires increased concentration to maintain balance against the movements of the water.
7. Navasana (Boat Pose) : An abdominal posture that strengthens the core and deep abdominal muscles. On the plank, the challenge of balance intensifies muscle engagement, making this pose particularly effective for core strengthening.
8. Setu Bandhasana (Bridge Pose) : This pose opens the chest and stretches the muscles of the hips and spine . Practiced on the board, it helps open the heart while remaining connected to the stability of the water.
9. Ardha Matsyendrasana (Seated Spinal Twist) : This deep twist helps relax the spine and stretch the back and hip muscles . On the water, the instability adds a new dimension, allowing practitioners to improve their flexibility while remaining mindful of balance.
10. Savasana (Corpse Pose) : The session ends with a deep relaxation, where practitioners lie on their backs on the board, with their hands and feet lightly touching the water. This final pose allows them to let go of tension and integrate the benefits of the practice, while enjoying the soothing movement of the water .

In each posture, the practitioner is encouraged to synchronize their movements with their breathing , remaining attentive to the subtle sensations created by the natural flow of the water . The practice of SUP Yoga offers a unique blend of strength , flexibility and concentration , while deeply connecting the body and mind to the aquatic environment . Movements are slower and more controlled than on a mat, as each change of posture requires increased stability to avoid losing balance on the board.

In addition to postures, SUP Yoga sessions may include pranayamas (breathing exercises) to maximize the absorption of prana (vital energy) present in the sea or lake air, as well as moments of meditation to deepen the connection with nature and promote a state of inner calm .