It seems a long time since my final SUP Yoga class of the summer but now the days are getting longer, I can look forward to more practice on my floating yoga mat. I still get out on my paddleboard over the winter, but it is just not warm enough for completing my SUP yoga.
Instead, what I do and what you can do is turn a weekend morning SUP outing into a therapeutic paddle. I do this by at some point on my voyage pausing and practicing one or more breathing practices. In this blog, I want to give you three different techniques which you can use.
Yoga Breathing
The first suggestion is to just sit on your board, in a comfortable position. You may be cross-legged or have your knees bent in front of you. Place your paddle on your board in front of you and either have your hands on your knees or your palms on your board at your sides. Depending on the flow of the water you are on, you might even close your eyes. Once you have done this, begin to breathe. Think of the breathing in two parts.
- Firstly, breathe in slowly and deeply through your nose, allowing your chest and belly to expand as you air fills your lungs.
- Then exhale slowly through your nose.
Try to focus just on your breathing and repeat as many times as feel comfortable. If you are on a flowing river, you might keep your eyes open and enjoy the sensation of your board drifting in the current.
Four Face Breathing
This is one of my favourite breathing techniques and I often use to begin my SUP Yoga class. Again, sit in a comfortable position on your board with placing your paddle safely on the board.
- Turn your head to the left and breathe in, return your head to centre breathe out.
- Turn your head to the right and breathe in, return your head to centre breathe out.
- Tip your head backwards and breathe in, return your head to centre breathe out.
- Tip your face forwards, chin to chest and breathe in, return your head to centre breathe out.
These four breaths count as one cycle, and it is best repeated for four cycles.
Box Breathing With Your Paddle
For this breathing technique you want to be holding your paddle. You can either sit on your board, holding the paddle at your chest, or you can lie flat on your board with your paddle on your chest as though you were about to bench press.
- Lift the paddle slowly upwards as you breathe in, counting to four.
- Hold your breath for a count of four.
- Pull the paddle back to your chest as you breathe, counting to four.
- Hold your breath for a count of four.
This counts as one cycle. Repeat as many times as you feel comfortable. You could reduce the count to three or increase it to five or six, again depending on what feels comfortable.
Mindful Paddling
Hopefully these three exercises will give you some things to include in your Stand-up Paddle boarding in the spring and take your paddling to mindful paddling. Just adding a little extra therapy to the pleasure of floating a long on the water in the outside.
Namaste
Image by Robert Balog from Pixabay
