I like to inspire you how to explore different environments within a yoga practice. The SUP-board might be on option. Here is a sequence that you can play with. The material is divided into six modules. Depending on the size of your SUP-board, yourself (body proportions) and the weather/water conditions you will need to adapt. Finding your way- is the way.
In each of the modules you will have different focus. This is one way to puzzle a program.
Breathing- arrive in stillness
Expansion- explore your possibilities
Salutations- connect one movement after the other
Peak- invite a challenge
Inversion- how is the water upside down?
Finishing- surrender with gravity
I like to emphasis on the transitional part in between movement. Find mindful ways of unraveling. Number of repetitions/time you spend in each movement is optional. A good start can be around 30-60 seconds within each exercise.
Let me know if you have any questions! Please share your experience @spacemyoga or #spacemyoga
Resting breathing in a comfortable position. Breathing in and out through the nose (if it’s possible) in a calm silent manner.
Forward fold, holding around the board, reach the arms forward, widening knees sideways and tilting the pelvis forward
Seated rotation, holding around edges as reference points (push and pull) to welcome rotation from the lower, middle and upper spine
Seated sidebend, holding around the edge and reaching the other arm. Leaning into water from the upper body, but resisting by the lower body
Four point kneeling with flexion and extension around the torso
Kneeling arm circles, exploring the potential from the upper limb
Diagonal arm- and leg lift and say hello to less contact points
1/2 bow, can you push the hand towards the leg or the leg towards the hand?
Low lunge, push the knee forward and keeping the torso vertical
Repeat everything from four-point kneeling and change leading leg in the diagonal arm- and leg lift, 1/2 blow, low lunge and pigeon.
Plank pose with leg lift, alternate sides
Plank pose with leg curl flexion, alternate sides
Plank pose, lower to prone, cobra/up dog to down dog
From down dog transfer to a standing position
Squat and hold in the end range, reach fingers to the sides of the board
Squat end range with rotation, alternate sides
Cow face arms, alternate sides
Eagle arms, alternate sides
Table top, lift up from the back body
Table top with leg lift
Floating leg lift from a supine position
Hip lift, push arms towards the board or float towards the sky
Hip lift with leg lift variation, alternate sides
Start on the top of the board (as far forward as possible….)
Standing arm circle to the sky
Forward fold, hands towards the feet
Step back one leg in a lunge position + lift one arm to the sky (you can do both sides!)
Plank pose, down dog, up dog and down dog
Step forward lunge
Forward fold, gather the feet from your starting position
Repeat the cycle, change the leading leg.
Wheel pose, bring hands and feet wide to create a broad space for your contact points.
Headstand = prepare to swim:-)
Supine twist, alternate sides. Use the top leg to push down towards the bottom leg. Twist around the spine.
Relaxation. Drifting away…