Yoga for SUP - Side Plank / Vasisthasana
Arm balances to work on your mat, board or fit mat. I always like to teach for all levels, break the pose down and give a modification. Here are few steps to work the pose. Working from the ground up or the board up, starting with the knee on the board and building up to extending both legs back. Stacking the ankles for the full expression.
Warm up beforehand with a few cat/cows, spinal balance or a few downward facing dogs. Then start to play with your balance from table pose
Be sure to check out the YouTube video to see the water version too!
Using the Evolve Flow Motion Fit Mat, with wobble discs underneath to mimic the water feeling.
Modified Side Plank
Start in a kneeling pose and one leg back. Stabilize the back leg before drawing up the same arm to the sky. Counter balance the weight from left to right when you are on your board.
Bottom leg pivots out under you & foot hooks the rail side of the board.
Bottom arm on a slight angle
One key tip, reduce pressure off the lower wrist, move the hand a few inches forward toward the top of the mat, this makes the wrist in front of the shoulder.
Full Expression - Side Plank / Vasisthasana
Begin in plank or modified side plank. Ankles stack on top of each other.
Left arm extends over the ear. Press balance into the right palm. Repeat on both sides.
Spread the fingers wide on the bottom hand, press through the fingertips & draw the biceps forward.
SUP YOGA
Watch the set up of the pose and on the water version!
Evolve Brand Ambassador, all the boards are Evolve and inflatables.
Yoga for SUP / High Plank
Yoga is awesome for standup paddleboarding. Builds lots of core and arm strength during your studio practice. Some variations of the pose is the fun part.
High Push UP - Phalakasana
Yoga is awesome for standup paddleboarding. Builds lots of core and arm strength during your studio practice. Some variations of the pose is the fun part. We could be super challenged and hold with one arm lifted or a little more spicy with one arm and leg lifted.
This week we are working the pose in a few variations. Remember to listen to your body and modify when you need to. Coming down to your knees if you need a break or if you are still building up arm strengthen. After going through a few rounds, doing your combination, give yourself a little wrist therapy. Taking the palms to the sky.
Mountain Climbers
Knee to elbow, from right to left.
Alternating Arm Balance
Arm lift wrist inline with shoulder.