Your guide to mindful stand up paddleboarding

11 Nov, 2024

Looking for a unique way to recharge, reconnect with nature and nourish your mind, body and soul? The simple joy of mindful stand-up paddleboarding (SUP) – an activity that has taken off in Australia in recent years – might be exactly what you need.

Whether gliding along calm waters or flowing through yoga poses on a paddleboard, mindful SUP is more than just a sport – it’s a peaceful escape, a meditative moment and a wellness activity that’s like a mini mental health retreat. Research shows that mindful SUP helps reduce stress, lift mood and sharpen focus. The benefits of SUP yoga take this connection even deeper, merging mindfulness with the balancing challenge of moving through yoga poses.

What even is ‘mindful’ SUP?

If you’re wondering what sets mindful SUP apart from regular SUP, I got you. Picture yourself out on the water, with only the sounds of nature and the gentle rhythm of your paddle. Now immerse yourself in the rhythmic motion of each paddle stroke, feeling the subtle shift of the water beneath your board while taking in the sights, sounds and scents of your surroundings. Take a deep, controlled breath with each paddle to help centre your thoughts and encourage a meditative state. This heightened awareness turns paddleboarding into a serene, mind-body-soul retreat.

What about yoga on a stand-up paddleboard?

Doing yoga on a stand-up paddleboard might sound tricky, but with the right guidance, it is surprisingly accessible. Each shift in the water forces you to stabilise, engaging your core and enhancing balance like no yoga mat ever could. It’s no wonder the benefits of SUP yoga have made it so popular – blending the strength-building aspects of yoga with the calming embrace of nature is a truly holistic experience.

You’ll be moving through sun salutations under an open sky, with the gentle ripple of water beneath you – it’s an almost hypnotic practice that leaves you feeling grounded, focused and deeply attuned to your surroundings.

Benefits of mindful SUP for wellness

Mindful SUP is much more than just a physical workout – it’s a mind, body, soul retreat on the water. And it come with an array of benefits to boot:

Stress relief: SUP’s rhythmic motion combined with the soothing environment of the water help lower cortisol levels, reducing feelings of anxiety and promoting relaxation.

Mental clarity: Balancing on a paddleboard fosters presence and sharpens concentration, improving mental focus.

Physical health: SUP is a full-body workout that engages various muscle groups while being gentle on the body. The added challenge of SUP yoga builds flexibility, coordination and enhanced strength.

Emotional wellbeing: Time on the water encourages peace, introspection and emotional balance, creating space for self-reflection.

Community connection: Joining a SUP class or tour is a great way to meet like-minded individuals. Small group experiences help build camaraderie and shared moments of joy.

Hot tips for mindful SUP-ing

If you’re planning to practice yoga or other meditative activities on a stand-up paddleboard, opt for a wider, longer board that provides a stable and spacious platform. Be sure to factor in your body size and experience level when choosing the right board to ensure it meets your stability needs.

And here’s a tip from personal experience: if paddling feels effortless in one direction, you’re probably moving with the current. Be prepared for a more challenging return trip, especially if the current is strong or winds pick up – you might just find yourself lying down and paddling with your hands to make it back!

Our favourite places for a Mindful SUP session

You can’t go past the beautiful Tweed region in Northern NSW for a spot of water-based wellness. The team from Watersports Guru offer Mindfulness in the Mangroves, a guided SUP experience on Cudgen Creek that is the perfect way to immerse yourself in nature.

For a SUP session closer to Sydney, our pick is Flow mOcean, based in Manly. You’ll paddle out to your floating yoga studio for a 45-60 minute SUP yoga class (and don’t worry – the SUPs are linked together, so you won’t float away while striking a pose!).

Image credits: Well Traveller, Water Sports Guru, Flow mOcean.

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