6 Yoga Poses to Warm Up Before SUPing | RMHP Blog



6 Yoga Poses to Warm Up Before SUPing

Warm Up Before Stand Up Paddleboarding


The weather is warming up in Colorado, and it’s time to get on the water with your stand up paddleboard!


Before you head out to one of these Top 10 Places to SUP in Colorado, warm up and get ready to paddle. This yoga sequence focuses on some of the body parts you’ll use SUPing, like your shoulders and core.


1. Sun Salutation A

Start off with a basic sun salutation to link your breath and movements. Sun salutation A links some basic moves together:

  • Standing Mountain Pose (Tadasana)
  • Upward Salute (Urdhva Hastasana)
  • Standing Forward Fold (Uttanasana)
  • Half Standing Forward Fold (Ardha Uttanasana)
  • Four-Limbed Staff Pose (Chaturanga Dandasana)
  • Upward-Facing Dog Pose (Urdhva Mukha Svanasana)
  • Downward-Facing Dog Pose (Adho Mukha Svanasana)
  • Half Standing Forward Fold (Ardha Uttanasana)
  • Standing Forward Fold (Uttanasana)
  • Upward Salute (Urdhva Hastasana)
  • Mountain Pose (Tadasana)


If you aren’t familiar with this yoga sequence, visit this link. Repeat the sequence two to three times before moving on to the next set of poses.


2. Leg lifts

Continue to fire up your core with leg lifts. The link above shows both legs being raised at once, but you can also alternate legs.


3. Seated spinal twist

Sit with your legs straight out in front of you. Extend your arms out and level with the center of your chest. Inhale to lengthen your spine, and then exhale as you twist to one side. You should be twisting from your navel. As you inhale again, raise your arms above your head and twist your torso back to center. Repeat the twist on your other side.


Move through this sequence five to 10 times, always moving with your breath.


4. Boat pose

According to yoga master R. Sharath Jois, “When done properly, taking 25 breaths in Boat Pose can do as much for the core as 100 crunches.” And that’s just what you need to get your core ready for stand up paddleboarding.


Move in and out of boat pose five to10 times. Again, move with your breath.


5. Eagle pose

This pose will help prep your arms and shoulders for the paddling you’re about to do. Hold the pose for 30 seconds on each side, making sure to breathe deeply.


6. Cow face pose

Open up your shoulders and stretch your arms even more with cow face pose. If your hands can’t touch, grab a yoga strap or something else to hold onto. 


Hold the pose for 10 seconds on each side and repeat two to three times.


Done? It’s time to SUP!