The balancing act

As yoga has transformed in to a mainstream fitness activity and pop-culture phenomenon, we find new adaptations of our ancient science. While some of them can stretch the idea of yoga a little too far (like Doga!); others take the challenge of asanas to a different level. Stand-Up Paddle Yoga is one such enhanced challenge; wherein the fact that you are doing the poses on a paddle board in the water means that you have to work on your balance and focus all the more - or else risk falling into the water very often! This calls for serious core-engagement through all the poses, which can be very rewarding to tone your abs and improve your overall posture.
 

Veerabhadrasana (Warrior on water)

Stand with your feet about one metre apart with the right leg in front and bent at a 90 degree angle. The back foot should be straight with toes facing the side of the board and foot flat. Raise the arms parallel to the floor and gaze at the fingers of the right hand. Drop your hips and hold for one minute; and then change legs. This posture strengthens the thigh and hamstrings; and because you have to balance on the board, the muscles are further strengthened.

Chakrasana (Wheel pose)

Lie on the board with the knees bent. Raise your hands above your head and fold the elbows, palms flat, fingers pointing towards the toes. Inhale and raise your body up by pushing the feet and palms into the floor of the board. Getting into the inversion on the board requires tremendous balance and arm and thigh strength.

Sirsasana (Inversions)

Start with kneeling down on the floor, with the hands interlocked, forming a V-shape, with elbows out. Place the crown of the head on the board as the back of your head rests on the inside of the palms. Raise the knees off the board and slowly walk towards the head. Get the back in a straight line with the head and slowly lift your toes, pushing the legs straight up the hips. Stay and hold posture for 30sec-1min. To come down, bend your knees and slowly lower the body to touch your toes on the board.

Naukasana on a boat! (Core engagement)

Sit on the board. Lean back and raise your arms and legs to get into a boat shaped posture. Gaze at your toes, breathe deeply and stabilize the core to hold the pose for one minute. Holding naukasana on the paddle board requires much more core strength than doing it on the floor.

Manish is a Yogi, blogger and director of Total Yoga.