Hi there this is Jenna I know of Jenna Raina yoga thank you so much for joining me on my youtube blog and for my You Santa paddleboard yoga series today I’m going to be walking you through a short sequence to get you started doing some basic yoga on your paddleboard. So let’s get started so start with coming to all fours and bringing your knees about as wide as you can big toes together sit back into a wide legged Child’s Pose so start to just settle in and get used to the feeling of the water underneath of you and really tune in tune in to all the beautiful sounds around you the fresh air the sunlight on your skin. And just start to deepen the breath and really expand the breath through the back of the body enjoy this moment inhaling in through the nose and exhaling slowly through the nose feeling the texture of the board underneath your hands. And then on the deep breath slowly start to transition to a tabletop position.
SUP Yoga Sequence Find Stability as you Warm Up Jenna Raynell Yoga Photo Gallery
So you might need to bring your hands a little bit wider than your shoulders your knees a little bit wider than your hips let’s start a few rounds of cat-cow begin to drop the belly down exhale press down into your board arch the back so follow your own pattern of breath here moving through cat-cow spreading through the shoulder blades broadening the chest. And the collarbones beautiful inhale extend the left arm to the side exhale sweep the left arm underneath the right to thread the needle resting the shoulder. And the temple down to the board and really see the sites around you be very present in this moment as you stretch through the shoulder blades and anyway to breathe deeply allowing the breath to loosen up the tight tissues of the shoulders inhales deeply exhale slowly start to unravel come back to all fours and switch extend the right arm to the sides exhale thread the needle rest the shoulder rest the temple down to the mat. And just breathe allowing the breath to expand the ribcage allowing it to calm your mind just like the soothing sites of the water calming your mind one more inhale. And then slowly begin to unravel beautiful on an inhale extend the right arm out in front of you send the left leg back behind you so really flex through the back of the heel and feel the core get very strong here one more deep breath.
And then release down to the board inhale extend the left arm out in front of you right leg extends behind you flex through the heel and breathe feel all that strength building up inside of you exhale release down to the board beautiful job start to walk the hands forward so they might come off of your trackpad. And then melt the chest. And the chin towards the board or puppy pose feel the hips directly over top of the knees and feel like almost, if someone is gently pressing down in between your shoulder blades just breathe here feel the breath and set up the shoulders. And then exhale release lift yourself up walk the hands back under the shoulders begin to talk the toes under and slowly lift the hips to the sky for downward facing dog. So you might notice that your stance is a little bit wider than it would be on a typical yoga mat. So just feel that difference acknowledge it acknowledge the instability and work with it go with the flow here gently drop the knees back down to the mat. And then extend the right leg back behind you I could tell step the right foot forward in between the hands take your time we’re coming to a modified low lunge so leave the left toes tucked under it’s going to give you a little bit more stability you might even need to widen your stance inhale slowly sweep the arms up overhead they’ll lift through the heart the little belly strong exhale the hands to prayer at the heart with the left elbow on to the right knee. And we can to gently press into the palms and notice the difference in your stability here on the board and how it may be on the mat beautiful job take one more deep breath exhale slowly release extend the arms up and slowly come to frame the foot press back to all fours excellent job one round of cat Carol drop the belly down stretch through the shoulder blades. And then return to your neutral spine excellent job extend the left leg back behind you exhale carve out the belly slowly step the left foot forward in between the hands widen your stance as much as you need to tuck the right toes under and slowly slowly begin to extend the arms up overhead reaching for the clouds seeing all of the beauty around you being very present in this moment excellent we lift through the chest exhale the hands to prayer and hook the right elbow on to the left knee and gently press down through the palms feel the chest spiraling open the thumbs looking towards the middle of the chest notice how challenging this may be. And just acknowledge it and accept it and pull with it slowly release bring the hands down to the board step back to all fours a few rounds of cat-cow drop the belly down exhale press away inhale drop the belly down look up exhale to press away beautiful enjoying your breath as you enjoy the sunshine.
And the water around you so from here start to sit back onto your heels you may need to scooch your hips a little bit closer to the center of the board and he’ll reach the arms up to the sky exhale the hands to prayer at the heart and how come up onto the knees reach the arms up to the sky breathe in the fresh air exhale the hands to prayer sit back into the heels excellent inhale reach the arms up exhale sit back onto the heels beautiful. And then gently just sit down to the hips swing the legs around in front make sure that your towards the center of the board around the handle come to an easy seated position inhale sweep the arms up to the sky exhale split the arms and twist to the right bring the right hand behind the right hip hooking the left hand slowly begin to unravel inhale sweep the arms up to the sky exhale split the arms twist to the left left hand comes behind the left hip hook the right hand on to the left. So you all of this beauty soak it in one more deep breath release inhale the arms up overhead exhale interlace the hands at the low back begin to squeeze the shoulder blades together and lift through the heart you know the sitting bones grounding into your board excellent I’m slowly begin to release and inch the fingertips forward to fold over the legs and continue to feel the sits bones grounding into your board don’t let them hike up breathe into the back of the body then slowly begin to walk the hands back over yourself beautiful bring the soles of the feet together in baddha kon Asana. And then hold the feet begin to open up your feet like you’re reading a book gently press the elbows into the knees and move the heart towards the feet feel the spine long the back of the neck long we’re just gently encouraging the hips open slowly gently close the knees and swing the legs around come to all fours once again surrounding the handle the center of the board begin to tuck the toes under gently lift the hips to the sky for downward facing dog so again your stance might be wider here see the water underneath your legs excellent job begin to step the left foot to the middle of the board and extend the right leg back behind you really lengthen through the back of the knee.
And then carve out the belly step the right foot forward in between the hands or coming to that modified low lunge once again inhale the arms up to the sky exhale frame the foot press all the way into the left hand extend the right fingertips to the sky exhale both hands down to the mat step back to all fours. And then lift the knees to a plank lower down knees chest chin slither onto the belly for a cool breath. And then melt your heart down to the board fold your way slowly back to downward facing dog excellent breathing here stepping the right foot to the middle of the board extend the left leg back behind you exhale to carve out the belly step the left foot forward in between the hands widen the stance slightly drop the right knee down coming to that low lunge making sure the left knee is over top of the ankle sweep the arms up exhale release the right hand to the mat extend the left fingertips to the sky leaning back into it mindful of the wind that’s around you noticing how it catches your body and causes some instability in the board exhale release the hands to frame the foot gently press back to downward facing dog taking your time coming forward to plank dropping the knees down the chest. And the chin pulling through to Cobra and slowly folding your way back to downward facing dog excellent the knees deeply here inhale come forward to that plank slowly lower all the way down to the belly untuck the toes rest the forehead down interlace the hands at the low back begin to squeeze the shoulder blades together lift the chest up off of the board feel all 10 toenails pressing down into the board. And your breathing deeply Karis challenging as this is to breathe into the belly breathe there one more deep breath and gently melt down to the board relax turn one cheek to the board. And just enjoy bring the forehead back to the board begin to extend the arms back behind you lift the legs. And the chest up off of the board for locust pose breathing engaging the glutes in the bottom slowly release down to the board turning around chief to the board bring the hands onto the board by the chest fold your way back to all fours. And then lift your hips to downward facing dog begin to drop both knees down to the ground bring the knees wide to back into the heels for a child’s pose thank you so much for reading, if you enjoyed this post please give it a thumbs up leave me a comment letting me know what else you’d like to see or know about stand up paddleboard yoga or just yoga in general, if you’re out in the Hamptons please join me for a stand-up paddleboard class and visit my website East End mermaid calm thank you so much for reading please subscribe to this blog for more yoga posts and stand up paddleboard yoga posts take care namaste you.
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