admin Stand-up paddleboarding is a great full-body exercise. This fun and challenging exercise will work all of the major muscles in your body.
Yoga is a great way to prepare the body and the mind for a fun paddle-boarding workout.
Ten perfect poses to practice on land before you go out for a fun day on your board.
Vasisthasana
This challenging and powerful posture develops strength, balance, and stability in the entire body. Start in the classic plank and shift your weight to your right hand.
Press the floor away from you and rotate your chest to face toward the side of your mat as you extend your left hand up into space. As you turn your chest and press the mat away from you, extend your left arm up to the sky.
To find stability and balance, try to lift your hips high, away from the floor, while activating your obliques. Do this on both sides of your body.
Makarasana (Dolphin Pose)
To paddle efficiently and effectively, the technique demands full integration of the core system. To effectively float on the water, the muscles of the thighs and glutes must be prepared and engaged.
Dolphin pose This is a great posture for strengthening your shoulders, arms, upper back, and core while also activating your legs and core.
Start by laying on your back and lowering your forearms so that they are parallel to your shoulders. Hold your arms in the middle and press firmly on your forearms.
Relax your shoulders and move them away from your ear. Press your chest towards your legs. You can do this by lifting your knees off the ground and extending your hips upwards (so that you are in a downward dog position, with your forearms resting on the floor). As close as possible, walk your feet toward your hands.
As you work, breathe deeply and continuously press the floor away.
Vrksasana
Balance plays a major role in stand-up paddleboarding. There is no better way to prepare yourself for the precarious balances you will encounter on the water than by practicing yoga postures on land.
Start in Mountain Pose and shift all your weight onto one leg. Once you feel stable, lift your opposite leg high off the ground and extend your hips so your knee is pointing to the side.
The sole of your shoe can be inserted into the calf or the inner thigh. (You can place it anywhere on your leg except at the knee joint.) Find an equal balance between your leg and your foot.
You can use any arm variation you want, but make sure to do it equally on both sides.
Virabhadrasana (Warrior III),
Warrior III is a great pose for strengthening your core and legs and improving your balance.
Stand up and place your weight on your right leg. Draw your palms together in front of your chest and lengthen your spine. As you exhale, lock your gaze on one point. Lift your left leg off the ground and kick it behind you.
You can kick back as hard as you want as long as your heart is facing forward. You can extend your arms in space forward if you wish. Exercise evenly on both your legs.
Garudasana (Eagle Pose)
The Eagle pose is a great way to improve your balance and open up the shoulders and upper back. The thighs, hips, ankles, and calves are also strengthened.
Start by standing in the mountain pose. Shift your weight to your right leg. Lift your left leg off the floor and cross it across your right. You can also double-wrap your foot around a calf.
Cross your right arm over the left, and bring your hands together on your back. Bring your hands together, either the backs or the fronts. Extend your elbows upwards toward the ceiling.
Your shoulder blades will move apart on your back if you press your forearms far away from your face. Squat down and hug your arms and legs together. Take a few deep breaths, then switch sides.
Navasana (Boat Pose)
Core Strength is Key When Paddleboarding. Boat Pose is an excellent core strengthening exercise. Begin seated on the floor with your feet flat. Draw your heels close to your seat, and then press your seat bones down. This will help you extend your spine upwards.
Draw your chest towards your thighs by holding it behind your knees. Lift your feet off the floor when you feel balanced, and bring your shins to the mat parallel. Keep your spine long and squeeze your legs towards each other.
You can also straighten your legs and maintain a long spine by releasing the grip on your hands. Hold as long as possible while maintaining proper form.
Gomukhasana is also known as the Cow Face Pose.
Stretching is as important as strengthening. Cow Face Pose opens hips, shoulders, and thighs. This is the perfect pose to do before or after paddleboarding. It will warm up and relax tired muscles.
Start by extending your legs in front of yourself. Cross your right leg across your left, and bring your right heel towards your left hip. You can also get your left heel to your right hip, stacking your knees as high as you can.
Stretch your spine upwards and extend your right arm towards the sky. Bend your elbows and move your hand along your back. Reach your left arm behind you, up your back. You can either hold a strap in between your hands or interlace your fingers.
Hold your breath and press your head against your right arm. Breathe deeply and hold for a few seconds before moving to the opposite side.
Adho Mukha Dandasana (Plank Pose)
Plank is a full-body strengthening pose that activates the arms, core, and legs. It’s a great prep for paddleboarding.
Start in Down Dog, and roll forward your weight so that your shoulders are directly above your wrists. Spread your fingers wide and push the floor with your hands. Make a straight line between the top of the head and your heels.
Press your heels towards the back of your mat while hugging your belly button toward your spine. Relax your breathing and elongate your spine. Hold the position for as long as you can while maintaining integrity.
