Paddleboard Yoga: Easy and Unique Poses to Keep You (Mostly) Afloat

Paddleboard yoga combines the peacefulness of floating on water with the mindfulness of yoga—and a touch of adventure. It’s the perfect way to test your balance, embrace the occasional splash, and find a whole new level of Zen. Whether you're a paddleboard yoga newbie or a seasoned yogi looking for a new challenge, these easy yet unique poses will help you channel your inner calm (while hopefully staying dry!).

1. Seated Forward Bend (Paschimottanasana)

A.K.A. The "Stretch-and-Pray-You-Don't-Tip" Pose

How to Do It:

• Sit comfortably on your paddleboard with legs extended straight.

• Inhale, lengthen your spine, and reach your arms overhead.

• Exhale, hinge at your hips, and reach for your toes (or shins if your hamstrings say "nope").

• Hold for a few breaths, enjoying the gentle stretch and hoping the board doesn’t wobble too much.

Benefits:

• Stretches the hamstrings and lower back.

• Encourages mindfulness (especially as you focus on not falling in).

2. Cat-Cow Stretch (Marjaryasana-Bitilasana)

A.K.A. The "Back Stretch with Bonus Core Challenge"

How to Do It:

• Start in a tabletop position with hands under shoulders and knees under hips.

• Inhale, arch your back, lift your chest, and tilt your tailbone up (Cow Pose).

• Exhale, round your spine, tuck your chin, and pull your belly button towards your spine (Cat Pose).

• Flow between these poses with your breath, enjoying the water’s rhythm beneath you.

Benefits:

• Increases spinal flexibility.

• Strengthens balance (because wobbles happen).

3. Downward-Facing Dog (Adho Mukha Svanasana)

A.K.A. The "Please Don’t Let My Board Drift Away" Pose

How to Do It:

• From a tabletop position, tuck your toes under and lift your hips toward the sky, forming an inverted V.

• Spread your fingers wide and press firmly into the board.

• Keep knees slightly bent if needed and let your heels sink toward the water.

• Hold for a few breaths and soak in the sky, the water, and your newfound core strength.

Benefits:

• Strengthens arms, shoulders, and legs.

• Gives a great excuse to admire the scenery upside-down.

4. Warrior II (Virabhadrasana II)

A.K.A. The "I Am a Paddleboard Yoga Champion (Until I Fall)" Pose

How to Do It:

• Stand up on your board and step your right foot forward, left foot back.

• Turn your left foot slightly inward, right foot at a 90-degree angle.

• Bend your right knee, extend arms parallel to the water, and gaze over your right hand.

• Hold for a few breaths, channeling your inner warrior—water edition.

Benefits:

• Strengthens legs and core.

• Boosts focus (because nothing improves concentration like the threat of falling in).

5. Savasana (Corpse Pose)

A.K.A. The "Let’s Just Float for a While" Pose

How to Do It:

• Lie flat on your back on the board, arms relaxed, palms up.

• Close your eyes and take slow, deep breaths.

• Enjoy the gentle rocking of the water and pretend you’re on a luxury spa retreat.

• Stay here for a few minutes—or as long as you don’t drift too far.

Benefits:

• Ultimate relaxation.

• A perfect excuse to do absolutely nothing.

Pro Tips for Paddleboard Yoga Success

• Choose Calm Waters: The fewer waves, the fewer unexpected swims.

• Start Slow: Master the simpler poses before attempting headstands (unless you enjoy making a splash).

• Focus on Your Breath: Deep breathing = better balance = fewer tumbles.

• Have Fun: Embrace the challenge, laugh off the falls, and enjoy the floating serenity.

Paddleboard yoga is about balance—not just on your board, but in life. Whether you perfect these poses or take an unexpected swim, it’s all part of the journey. So get out there, embrace the wobble, and find your flow on the water. Happy paddling (and posing)!