SUP Yoga: Finding balance on and off the water

Kathy Marston. © Ben Arthur

Finding balance beyond the mat

When the world slowed down during the Covid lockdowns, many of us went looking for escape. The outdoors became our refuge. Lakes, rivers, coastlines, water in particular, drew people in. There’s something about being by water that steadies the nervous system, a kind of quiet medicine for restless minds.

It was in this context that stand up paddleboarding (SUP) and open water swimming surged in popularity. SUP yoga followed naturally: a practice that brings together mindfulness, movement, and the calming presence of water. It’s yoga, but with a new dimension, where balance isn’t just about your body, but about your whole way of being.

That’s what I love about SUP yoga: it feels both playful and profound. One moment you’re wobbling, laughing at yourself; the next you’re completely still, breathing in the morning air, feeling as though the water has stilled you from the inside out.

Adventures on the Water – a new book by Jo Moseley to which I contributed a chapter about the joy SUP yoga has brought joy to my life – explores that world and this blog is an invitation to step onto the board with curiosity.

Why SUP yoga?

Yoga on a paddleboard is not simply yoga with a prettier backdrop. It’s a practice that redefines balance. On the mat, balance can sometimes feel controlled, almost rigid. On the water, it’s alive. The board shifts with the wind and the ripples, and suddenly 'steady' means something different.

The benefits are real and immediate:

• Balance and focus: You can’t rush through a pose without awareness. The water simply won’t let you.
• Core strength: Every micro-adjustment your body makes to stay upright builds deep stability.
• Mindfulness: The water draws you into the present moment. You can’t help but notice the sky, the birds, the feel of your paddle in the water.
• Fun: There’s always laughter and someone will fall in. It can be one of the best moments of the class.

For me, SUP yoga was once a way to manage my own anxiety. On the water, I found I could breathe differently. My thoughts softened. What began as a wobbly experiment slowly became my sanctuary.

That’s why SUP yoga is special: it doesn’t matter how much yoga you’ve done before, or whether you’ve ever stepped on a board. It offers something universal. A fresh way to connect with yourself, your breath, and your surroundings.

On the water: The physical benefits

The physical side of SUP yoga often surprises people. It looks serene from the shore, but step onto the board and you’ll feel muscles engaging that you didn’t even know existed.

• Strength and stability: Every pose requires subtle strength to stay centred. Even sitting tall on the board works your core. 
• Flexibility: Moving slowly on water encourages gentler, more mindful stretches, which can take you deeper than on land. 
• A full-body workout: From paddling out to holding poses, your shoulders, legs, and core all take part.
• Fresh air and freedom: Unlike a gym or studio, nature itself becomes part of the workout. The breeze cools you, the sun warms you, the water reflects light around you.

But beyond fitness, there’s joy. The simple challenge of holding a downward dog on a board brings playfulness back to practice. You learn not to take yourself too seriously and that makes every fall, every wobble, part of the benefit.

Off the water: The mental and emotional benefits

For me, this is where the true magic lies. SUP yoga isn’t only a workout but medicine for the mind.

• Stress relief: The rhythm of the paddle, the sound of water lapping, the pause between poses. It all soothes the nervous system.
• Mindfulness: You can’t multitask on the water. The board demands your attention, and in return, it offers presence.
• Resilience: Falling in, climbing back on, trying again. It becomes a metaphor for life.
• Connection to nature: You’re reminded that you’re part of something bigger. The sight of a heron flying low, the quiet ripple of a fish beneath your board. These moments anchor you. 

During lockdowns, this connection was powerful. So many of us felt anxious and hemmed in. Time on the water was a release, a way of remembering that the world still held beauty and calm.

I still carry that feeling with me now. SUP yoga has become my way to reset. A practice that steadies me long after I’ve stepped back onto land.

Community and connection

Although SUP yoga can feel deeply personal, it’s also about connection. Sharing the water with others builds community in a way that’s different from studio classes.

There’s a camaraderie in wobbling together, in laughing when someone tips in, in cheering each other on through the trickier poses. Group sessions create space for friendships to form, often among people who might never have crossed paths otherwise.

In a world where we’re increasingly online, there’s something grounding about this: real people, real laughter, real presence. Many students tell me they come for the yoga but stay for the community. The water becomes a meeting place, a tribe in motion.

How to get started

If you’re curious, here are some simple ways to begin:

• Find a local SUP yoga class: A guided session is the safest way to start, with equipment provided and an instructor to support you.
• Beginner-friendly poses: Seated poses, gentle twists, or even just lying in savasana (resting flat on the board) are powerful on water.
• Safety first: Listen to the instructor, use a buoyancy aid, and choose calm water conditions.
• What to bring: Comfortable, quick-drying clothes; sunscreen; water; and an open mind.
• And most importantly: You don’t need to be advanced in yoga or SUP. Beginners are welcome. In fact, sometimes the less you expect from yourself, the more the water will give you.

An invitation to try SUP yoga

SUP yoga is balance, on the water, and beyond it. It’s strength and softness, play and stillness, community and solitude. It’s a way of returning to yourself, while also connecting with something greater.

Every time I step onto my board, I’m reminded of this: life wobbles, the wind changes, the water moves. But balance is always possible, and often more forgiving than we think.

So here’s the invitation: come try it. Step onto the board. Breathe in the air. Let the water hold you steady, and discover how much lighter life can feel when you find your balance, on and off the water.

About the author

Kathy Marston is the founder of Happiest When Outdoors, where she blends her love for movement, nature and well-being through yoga, paddleboarding and adventure. With over ten years of yoga teaching experience, she specialises in SUP yoga, offering unique sessions on the water that bring balance, strength and connection to nature. Passionate about outdoor living, she encourages others to embrace movement in the elements, finding freedom and peace through breath, flow and exploration.