Yoga At Home

Yoga At Home

April 29, 2020 2 Comments


A few weeks into isolated living and it’s easy to start to feel the effects of cabin fever. There’s one thing that we can do now to help us all calm the mind, relax our bodies and stay strong and that’s Yoga from home. If you have never done any yoga before now is the perfect time to give it a try. We put together some of our favorite beginner yoga poses you can do anytime. We like to start with something mellow like Cat and Cow Pose to center the mind and breath and then work into more movement. Remember the word Yoga means the union between body and breath so throughout this whole exercise be conscious of each inhale and exhale. With all that’s going on, things are different right now but we’re all in this together and with some healthy habits can emerge better than ever. And whats more, when we are able to get back out on our paddle boards we can take these moves we have been practicing and apply them on the water!

1. Cat and Cow Pose

Start on your hands and knees with your wrists under your shoulders and your knees directly under your hips. Take a deep breath with your gaze looking down towards the ground. Lift into Cow Pose inhaling as you lift your chin and chest towards the ceiling while dropping your belly to the mat.

With an exhale move into Cat Pose by arching your back round towards the ceiling and gently tucking your chin toward your chest. Inhale and come back into Cow Pose, take several relaxing breaths, exhale into Cat Pose and repeat as needed.

cat cow pose for SUP yoga stand up paddle boarding yoga

2. Downward Dog

Begin on your hands and knees with your wrists under your shoulders and your knees directly under your hips. Point your middle fingers directly to the top edge of your mat. Straiten your arms stretching your elbows and relax your upper back. Spread your fingers wide and press firmly through your palms and knuckles. Distribute your weight evenly across your hands and exhale as you tuck your toes and lift your knees off the floor. Begin to straighten your legs and bring your body into the shape of an "A." Hold as long as you feel like you can whether 30 seconds or several minutes. Repeat as needed.

downward dog pose for stand up paddle board sup yoga

3. Plank

While on your belly place your forearms on the mat under your shoulders. Exhale and lift up through the pelvis into a flat plank position with your elbows and toes on the mat. Relax your breathing and hold for 30 seconds to a few minutes.

plank for stand up paddle board sup yoga

4. Cobra

Again, lay on your belly, place your hands up against your chest under your shoulders. Lift up through your arms exhaling, lifting the chin, and bringing your gaze up towards the ceiling. Relax your breath and open your chest. Hold for 30 seconds and repeat as needed.

5. Lunge

With your feet even on your mat take a generous step forward with one foot. Keeping your torso and back straight bring your other knee towards the floor into a lunge position. Relax your breath and hold for 30 seconds. You can also bring your arms up above your head with your biceps close to your ears and fingers pointing toward the sky for an added bonus. Repeat on other side.

lunge position for stand up paddle board sup yoga

6. Warrior

From the lunge position keep your forward foot toes facing the end of the mat and bring your back foot perpendicular to the mat. The feel of your front foot should line up directly in the middle or arch of your back foot. Bend towards your front foot until your knee is directly over your front foot keeping your back and torso straight. Bring your arms up straight, level with your shoulders and bring your gaze turning your head forward over your front fingertips. Gently move back towards a neutral position, switch your feet and repeat on opposite side. Hold pose for 30 seconds on each side and repeat as needed.

sup yoga warrrior position for stand up paddle board

7. Mountain to Chair


Come back to center on your mat with your feet almost touching facing forward. For Mountain bring your feet together, straighten your legs but do not lock your knees. Bring your arms and hands up above your head with fingertips towards the sky. Looking up, breathe, and hold for 15 seconds or more. To come into chair bend slightly at the knees keeping your back and torso straight. Relax your breath and hold 30 seconds or longer.

sup yoga mountain to chair stand up paddle boarding pose

8. Forward Bend


Relax your legs bring your hands to your side and take a breath. Bring your hands back up and swan dive down into a forward bend. Do not lock your knees but have a very gentle bend. Hold for 30 seconds relaxing your breath. Come back up rolling your back up from the bottom of the spine bringing your head back up last.

sup yoga forward bend position for stand up paddling

9. Child’s Pose

Come back down on the mat with your knees together sitting on your heels. Lower your head and bring your arms in front of you on the mat letting your body relax and sink towards the ground. Hold this pose as long as you like and really relax into your breath. Let the weight of the world slip away and your mind wander towards your next paddle adventure while maintaining a calm relaxed breath.

sup yoga childs pose for stand up padle boarding

10. Savasana

Everyone’s favorite pose – also known as corpse pose – the perfect way to end a session. Lie on your back arms by your side with palms facing up. Slightly bring your shoulder blades together to open your chest. Relax every muscle in your body starting with your feet and working your way up. Breathe long and deep letting go of all worries. Stay here as long as you like. When ready to get up move slow and roll onto your side then gently walk your body back up to a sitting position.  

sup yoga savasana pose for paddle board yoga



Christian is a professional stand-up paddleboard athlete that is a team rider for Pau Hana Surf Supply, Kialoa, and Kokatat. She specializes in stand-up whitewater paddling, expedition SUP, SUP Yoga, SUP Surfing and is also an accomplished rock climber and ice climber. She loves sharing her passion for the water with others and helping people connect with the outdoors.

2 Responses

Christian Edie
Christian Edie

May 29, 2020

Hi Brooke! We would love to get you on a paddleboard this Summer and even trying some yoga poses together on the boards! Uncle Al and Aunt Kit came and took a class with me a couple summers ago! It was so fun!!! Xoxo sending you love and light ❤️ see you soon!

Brooke Ferguson
Brooke Ferguson

April 16, 2020

Hi Christian!! 💜🥰🙏🐶🦅🐎 🌎 I’d love to learn more yoga, learn how to paddle board and support you guys any way I can! Bless you all and keeping you in my prayers 💜🙏🦅

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