Yoga Sequence Builder for Yoga Teachers

SUP Yoga Sequence: Yoga Poses on Paddle Board

(Tummee Reference Yoga Sequence)


Below yoga sequence should be used as a guide by yoga teachers to create their own yoga class plans


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SUP Yoga Sequence: Yoga Poses on Paddle Board: Yoga Poses, Cues, Steps, and Breathing instructions

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  • Thunderbolt Pose (Vajrasana)
    Starting with those poses which are more grounded in nature and which helps gain confidence slowly to keep the body in balance.

    A. Begin to sit at the centre of the paddle board, with legs bent at the knees, and seated on the shins and the knees in the simple Vajrasana or Thunderbolt Pose.

    B. Taking the practice to gain balance and stability, take 12 rounds of breathing here, while slowly learning to close the eyes if comfortable.

    C. While focusing on the core muscles lengthen the spine keeping the entire body light and throw the chest out in alignment with the thighs and the shoulders.
  • Thunderbolt Pose Head Back (Vajrasana Head Back)
    A. Moving from the simple Vajrasana pose of 12 breaths, inhale and stretch the neck and take it backwards in a gentle backbend.

    B. While placing the hands on the shins besides you, exhale while stretching and throw the chest out to go into Vajrasana Head Back.

    C. This simple pose will start you with relaxing the neck and the shoulders while also stretching the upper spine to make sure the prana flows easily.

    D. Remain here for about 6 breaths to release and come back to another 6 rounds. While here one could close your eyes and connect with the silent nature around you and relax the mind.

    E. If one finds closing the eyes causes dizziness or uneasiness, then while the eyes are open take deep breaths to fight the dizziness and hold for shorter time.
  • Downward Facing Hero Pose (Adho Mukha Virasana)
    A. Inhale and come back to Vajrasana and open the eyes after releasing the head and neck.

    B. Inhale, extend the spine and as you exhale, stretch the torso in a forward fold to go into Adho Mukha Virasana, while placing the hands and the face on the floor.

    C. Remain here for about 6 breaths and stay close to the paddle board with the face to enjoy the movement of the board and the sound of one's own heart beat.

    D. Release with an inhalation and relax. Repeat this again to go forward to get a better feel of the body and the balance.

    E. This pose, Downward Facing Hero Pose, simple improves the flow of prana into the spine while also calming the mind and the body.
  • Bowing Yoga Mudra (Balasana Bowing Yoga Mudra)
    A. From the Downward Facing Hero Pose, inhale and take the arms behind you, interlocking the fingers while pulling the arms upwards twisting the shoulder blades.

    B. Here in Bowing Yoga Mudra, while the face is still close to the paddle board, the arms and the shoulders are stretched upwards behind you locking the fingers in a mudra while the breathing is slow and steady to keep the body in good balance.

    C. Remain here for about 8 breaths or more if comfortable. Go slow on the breathing as the fast breathing will bring imbalance to the body causing imbalance on the board.

    D. Inhale and release taking the torso up and come to sit back in Vajrasana taking a few breaths to relax.
  • Camel Pose Variation Toes (Ustrasana Variation Toes)
    A. Releasing from Vajrasana, inhale and come to sit on the knees and the shin while lifting the thighs up and keeping the body perpendicular to the legs behind you.

    B. Inhale and slowly go down with the torso backwards, holding the heels with the hands while the toes rests on the floor behind you.

    C. Exhale and throw the chest out, taking shoulder blades inwards, and while also taking the head back in a comfortable fall.

    D. Remain here in Ustrasana Variation Toes or Camel Pose Variation Toes for about 6 breath or more if comfortable.

    E. If one loses balance, then adjusting the distance between the knees should be useful while also focusing on using the core muscles.

    F. Inhale and release from the pose to come back to sit in Vajrasana to take a few breaths to relax.
  • Gate Pose Variation Lunge (Parighasana Variation Lunge)
    A. From Ustrasana, relax back in Vajrasana taking a few rounds of breaths here.

    B. Then inhale and come to sit again on the knees and the shins raising the torso up. Inhale and bring the right foot forward and place it on the floor while bending the knees.

    C. Inhale and place the right hand above the right thigh, and exhale and raise the left hand up stretching to the maximum.

    D. Remain here in Parighasana Variation Lunge or Gate Pose Variation Lunge, while keeping the left leg stretched out behind you in the shape of the letter L.

    E. Stay here for about 6 breaths focusing on balancing the body and ensuring the body is also light and calm.

    F. Make sure the pressure of the foot on the paddle board is not too much causing the board to move and cause imbalance.
  • Gate Pose Variation Lunge (Parighasana Variation Lunge)
    A. Release the right leg and come back to sit on both the knees and the shin and take one breath to relax.

    B. Inhale and repeat taking this time the left foot forward while bending the knees to remain in this pose for about 6 breaths.

    C. Gate Pose Variation Lunge is a great way to begin on a paddle board for gaining confidence with the balance and control.

    D. Inhale and release to sit back in Vajrasana to take a few breaths.
  • Table Top Pose (Bharmanasana)
    A. Releasing from Vajrasana, come to move the torso forward while placing the palms on the floor in front of you while still resting the knees on the floor.

    B. Moving forward bring the torso parallel to the floor to come to Bharmanasana or Table Top Pose.
    Make sure the distance between the knees and the distance between the palms are same to avoid imbalance.

    C. Slowly getting a feel of the body and maintaining the balance, keep a slow pace with the breathing to remain here for about 12 breaths.

    D. Look down at the paddle board while doing so and make sure the core muscles are used to keep the spine and the shoulders in balance, while also in alignment.

    E. Here again this pose will help gain confidence and bring about calmness in the body, while connecting to the breath.
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Note: Above yoga sequence is for educational purposes only. Please consult a medical professional and/or a licensed yoga teacher or yoga therapist before starting any exercise regime, including yoga.

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