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SUP Fitness: The Ultimate Full-Body Workout on Water

Posted on by Ana Santos

Private, Tailor-Made SUP Fitness Sessions in Ibiza

Experience Fitness Like Never Before

Looking for a workout that challenges your body, calms your mind, and connects you with Nature all at once? Welcome to SUP Fitness, the ultimate full-body workout on water, brought to you by our SUP & SUP Yoga/Pilates school in beautiful Ibiza.

What Is SUP Fitness?

Paddleboard Fitness blends the strength and balance of Stand-Up Paddleboarding with dynamic movements from functional training, Pilates, and Yoga. If you are looking for a fresh, fun way to stay fit while soaking up the sun and connecting with Nature, SUP Fitness might be your new go-to workout.

You will perform squats, planks, lunges, and more right on your board. The constantly shifting surface forces you to activate your core and stabilizer muscles, making every move more effective.

It is more than just a Summer hobby, it’s a full-body experience that trains both body and mind. SUP Fitness is an amazing low-impact, high-reward training, and suitable for all levels.

Benefits of SUP Fitness

Stand-Up Paddleboard Fitness combines balance, strength, and endurance for a dynamic full-body workout—on the water. Whether you are paddling across calm water or joining a SUP Yoga class, this unique form of exercise offers a range of physical and mental benefits:

1. Full-Body Workout

Paddleboard Fitness engages muscles from head to toe. Your legs and core work to maintain balance, your back and shoulders power the paddle, and your arms get a steady burn with every stroke. Even standing still on a paddleboard challenges your stabilizer muscles.

2. Improves Balance and Core Strength

Balancing on an unstable surface automatically activates your core. Over time, this improves posture, coordination, and body awareness, key benefits not only for athletic performance but also for everyday movement.

3. Low-Impact Exercise

Paddleboard Fitness is gentle on joints, making it ideal for people of all fitness levels, including those recovering from injury or seeking a low-impact alternative to high-intensity workouts. You get a solid cardiovascular workout without the pounding of running or jumping.

4. Boosts Mental Health

Being on the water naturally reduces stress and promotes relaxation. SUP Fitness workouts combine the calming effects of nature with the endorphin boost of exercise, helping reduce anxiety and improve mood.

5. Burns Calories and Builds Endurance

Depending on intensity, you can burn 300–700+ calories per hour. Whether you are doing intervals, distance paddling, or a SUP bootcamp, it’s a fun and challenging way to increase stamina and shed body fat.

6. Enhances Flexibility and Mobility

Many SUP Fitness programs include SUP Yoga or functional movements that stretch and lengthen muscles. The board’s surface encourages more controlled, mindful movement, ideal for improving flexibility and range of motion.

7. Connects You with Nature

Paddleboard Fitness turns your workout into an outdoor adventure. Being surrounded by water, wildlife, and fresh air provides a powerful mental reset that indoor gyms can’t match.

Why Ibiza?

There is something magical about working out on the water, especially in Ibiza. Our sessions take place in some of the island’s most peaceful and picturesque coves, where turquoise waters and sun-drenched skies set the scene for an unforgettable Fitness experience.

With the sun on your skin and the sea beneath your board, your workout becomes a sensory escape that refreshes both body and mind. SUP Fitness is more than exercise, it’s a moving meditation.

Ibiza isn’t just a party island, it’s a wellness paradise. Away from the crowds, you will be surrounded by the sounds of Nature and the rhythm of the sea.

Private, Tailor-Made SUP Fitness Sessions

We specialize in private, custom-designed SUP Fitness sessions, built around your goals, experience level, and energy. Whether you are looking to burn calories, improve posture, or simply try something new on the water. we have got you covered.

Choose your style:

  • SUP Fitness: High-energy training for strength, stamina & balance
  • SUP Fit Pilates Fusion: Core-focused SUP Fitness workout with posture-improving flow
  • SUP Fit Yoga Fusion: SUP Fitness workout based on mindful movement with breath & stretch
  • Custom Blend: Mix elements for a truly personalized experience

Every session is one-on-one or with your private group, ensuring you receive full attention and guidance.

More Than a Workout

SUP Fitness is a lifestyle. It builds strength, presence, and connection, not just with your body, but with the beauty of the natural world. It challenges your muscles, clears your mind, and reconnects you with the outdoors. Whether you are looking to build strength, improve balance, or simply add more joy to your fitness routine, SUP Fitness delivers a refreshing change from the typical gym grind.

Clients leave our sessions feeling stronger, calmer, and deeply energized. So grab a board, hit the water, and let your fitness journey float to new heights.

Ready to Paddle Into Your Best Self? Try SUP Fitness!

Book your tailor-made SUP Fitness session today and discover a new way to move, breathe, and thrive on the board and beyond.
Contact Us Here for  more info or bookings

Discover more insightful articles about SUP and SUP Yoga/Pilates on our blog, click here to explore!

SUP with Dogs: Tips for Safe & Fun Paddleboarding Adventures

Posted on by Ana Santos

Discover expert SUP with dogs tips!
Stand-up paddleboarding (SUP) is an exciting and relaxing way to enjoy the water, and it’s even better when your furry friend joins the adventure. Paddling with your dog can be a fun bonding experience, but it requires preparation, patience, and the right equipment. Whether you are new to SUP or looking to improve your pup’s skills on the board, this guide will provide essential tips for a safe and enjoyable paddleboarding adventure with your dog.

1. Choose the Right Paddleboard

Before you hit the water, make sure you have a stable and spacious paddleboard that can support both you and your dog. Here are a few key features to look for:

  • Wide and Stable Base: A board that is at least 32 inches wide provides better stability.
  • High Weight Capacity: Ensure your board can handle your combined weight.
  • Soft Deck Pad: A textured or soft surface helps your dog grip the board without slipping.
  • Inflatable vs. Hard Board: Inflatable boards offer better grip and comfort for your dog’s paws.
  • Quality Board Material: Choose a board made from durable, claw-resistant materials to withstand your dog’s nails and ensure longevity.

We strongly recommend the Star-Fish Allround inflatable SUP board for paddleboarding with dogs. This board is designed for multiple purposes, including paddling with pets, and is made with a special PVC material highly resistant to dog’s nails.

  • Enjoy a special 10% discount on any Star-Fish product by using the code “shankara” at checkout!
  • Click here for full details: www.starfish-world.es

 

2. Get the Right Gear for Your Dog

Your pup needs a few essentials to stay safe and comfortable on the water:

  • Dog Life Jacket: Even strong swimmers should wear a life vest with a handle for easy rescues.
  • Non-Slip Mat or Deck Grip: If your board lacks a good grip, adding a non-slip mat can help.
  • Leash & Collar: Keep your dog’s leash attached while on land, but avoid tying them to the board for safety reasons.
  • Fresh Water & Treats: Hydration and positive reinforcement make the experience enjoyable.

3. Train Your Dog Before Hitting the Water

Training your dog beforehand ensures a stress-free SUP experience. Follow these steps:

  • Familiarize Your Dog with the Board: Place the paddleboard on dry land and let your dog explore it.
  • Practice Basic Commands: Teach commands like “sit,” “stay,” and “off” to maintain control on the water.
  • Introduce Water Gradually: Let your dog get used to shallow water before venturing into deeper areas.
  • Start with Short Sessions: Keep early paddling sessions brief and positive.

4. Launch Safely & Maintain Balance

When you are ready to hit the water, follow these steps for a smooth launch:

  • Start in Calm Waters: Choose a lake, bay, or slow-moving river to minimize turbulence.
  • Get on the Board First: Position yourself before inviting your dog to hop on.
  • Find the Right Position: Have your dog sit or lie near the front of the board for better balance.
  • Use a Gentle Approach: Paddle smoothly and avoid sudden movements.

5. Be Prepared for Unexpected Situations

Even with preparation, surprises can happen. Here is how to stay safe:

  • Know Your Dog’s Limits: Watch for signs of fatigue or stress.
  • Stay Close to Shore: If your dog isn’t fully confident, stay in shallow areas.
  • Have an Exit Plan: If your dog falls in, stay calm and use their life vest handle to help them back up.
  • Check for Hazards: Be mindful of waves, currents, and other watercraft.

6. Enjoy the Experience & Keep It Positive

Paddleboarding with your dog should be fun. Praise your pup, reward them with treats, and take plenty of breaks. Over time, your dog will become more comfortable and confident on the board, making each adventure better than the last.

Watch This Video for More Tips!

For a visual guide on SUP with dogs, check out this helpful video from SUP Boarder Magazine: Watch Here

With the right preparation, gear, and training, you and your dog can enjoy safe and exciting SUP adventures together. So grab your board, put on your life jacket, and hit the water for an unforgettable bonding experience!

Discover more insightful articles about SUP and SUP Yoga/Pilates on our blog, click here to explore!

How to Get Started with SUP Pilates: A Beginner’s Guide

Posted on by Ana Santos

Beginner’s Guide on How to Get Started with SUP Pilates:

Are you looking for a fun and effective way to combine Fitness with the great outdoors?
 SUP Pilates (or Stand-Up Paddleboard Pilates) might be the perfect workout for you!
This unique Fitness fusion combines the core-strengthening principles of Pilates with the balance and coordination challenges of paddleboarding, all while you are out on the water. Whether you are new to Pilates or a seasoned pro, SUP Pilates offers an engaging way to get fit while enjoying Nature.

In this beginner’s guide, we will walk you through everything you need to know about how to get started with SUP Pilates.

What is SUP Pilates?

SUP Pilates is a combination of traditional Pilates exercises performed on a Stand-up paddleboard. It incorporates movements designed to build core strength, increase flexibility, improve balance, and enhance overall body awareness, all while keeping you engaged on the water. The unstable surface of the paddleboard makes each exercise more challenging, requiring your muscles to work harder to maintain balance and stability. It’s a fun and dynamic way to build strength and mindfulness, all while enjoying the benefits of being outdoors.

Step 1: Find the Right Location

The first step in getting started with SUP Pilates is choosing the right location. Ideally, you will want to practice on calm, flat water. Avoid areas with high currents or choppy waves, as this will make balancing on the paddleboard much harder, especially for beginners. Look for spots that are peaceful and free from heavy boat traffic to ensure a relaxed, distraction-free environment.

Step 2: Get the Right Equipment

To practice SUP Pilates, you will need a few essential items:

  • Stand-Up Paddleboard (SUP): The type of board you choose is crucial for stability. A wider, longer board is more stable and easier to balance on, which is important when doing Pilates moves. If you don’t already have a board, consider renting one from a local outfitter or SUP studio to see what works best for you.
  • Paddle: A lightweight paddle is essential for guiding the board and helping you stay balanced.
  • Comfortable Attire: Youwill want clothing that is stretchy and allows for full movement. Activewear made of moisture-wicking fabric is a great choice. Avoid heavy clothing or anything that restricts movement, as you will be doing a lot of stretching and balancing. We strongly recommed you to check SeaLover’SUP collection eco & vegan wear, ideal for SUP Pilates & SUP Yoga .
  • PFD (Personal Flotation Device): Safety first! Depending on your location, wearing a PFD may be required. Even if it’s not mandatory, it’s a good idea to wear one when you are out on the water.
  • Optional Accessories: A waterproof phone case, sunscreen, and water bottle will make your SUP Pilates session more comfortable and enjoyable.

Step 3: Take a SUP Pilates Class or Find Tutorials

If you are new to either paddleboarding or Pilates, it’s a great idea to start with an introductory class. Our school SUP YogaPilates offers specific SUP Pilates private & group classes where the qualified instructor guides you through foundational moves and help you get used to balancing on the board. You will learn basic Pilates exercises like the plank, bridges, and leg lifts, but with the added challenge of maintaining your balance on the paddleboard. Click here for more info: SUP PILATES IBIZA : Classes, certification courses and retreats

Step 4: Start with Basic Moves

Once you are comfortable with your paddleboard and have a basic understanding of Pilates principles, it’s time to start practicing. Begin with simpler, low-impact exercises and gradually increase the intensity as you improve your balance and core strength.

Here are a few basic exercises to get you started:

  • Plank: Start by coming into a plank position, with your hands placed shoulder-width apart on the board. Engage your core to hold the position for 20-30 seconds. This helps build shoulder and core strength.
  • Bridge: Lying on your back, place your feet flat on the board and knees bent. Lift your hips to form a straight line from your shoulders to your knees. This exercise targets the glutes and core while also improving balance.
  • Leg Lifts: Lying on your stomach, keep your legs straight and lift one leg at a time while keeping your core engaged. This move targets the lower back, glutes, and thighs.
  • Side Plank: From a plank position, rotate onto one hand and the side of your foot, stacking your feet. Hold the position while engaging your core to strengthen the obliques and arms.

Step 5: Progress at Your Own Pace

SUP Pilates can be as challenging as you make it. Don’t rush into advanced movements or techniques. Take the time to master each exercise and focus on maintaining good form. As your strength and balance improve, you can gradually increase the difficulty level by adding more challenging exercises or extending the duration of your sessions.

Remember, it’s okay to fall into the water! Stand-Up Paddleboard Pilates can be tricky at first, but with practice, you’ll improve. Plus, falling off the board is part of the fun…just climb back on and try again!

Step 6: Enjoy the Benefits

Practicing SUP Pilates regularly offers numerous benefits for both your body and mind. Some of the key benefits include:

  • Improved Core Strength: SUP Pilates focuses heavily on the core, helping to build abdominal, lower back, and hip strength.
  • Increased Balance and Coordination: The unstable paddleboard forces your body to engage stabilizing muscles, leading to better overall balance and coordination.
  • Enhanced Flexibility: Pilates exercises stretch and lengthen muscles, improving overall flexibility.
  • Stress Relief and Mental Clarity: Being out on the water helps reduce stress and anxiety while improving mindfulness. It’s a perfect way to clear your mind and enjoy the natural beauty around you.

Conclusion

Getting started with SUP Pilates is an exciting way to combine fitness, fun, and the great outdoors. Whether you are looking to build core strength, increase balance, or just try something new, Stand-Up Paddleboard Pilates offers something for everyone. Follow these steps, take it slow, and soon you will be floating your way to improved fitness and well-being!

So grab your paddleboard, hit the water, and enjoy your journey into SUP Pilates!

A Guide to Paddle Boarding with Kids in Ibiza

Posted on by Ana Santos

Paddle boarding with Kids in Ibiza: A Family-Friendly Adventure

Ibiza is renowned for its stunning scenery, sunny climate, vibrant nightlife, and exciting activities. But did you know it’s also a fantastic destination for families? From sandy beaches to crystal-clear waters, Ibiza offers countless opportunities for fun and relaxation with the kids. One activity gaining popularity among families is paddleboarding. The island’s calm seas and picturesque coastlines create the perfect setting for this water-based adventure. Here’s your complete guide to paddle boarding with kids in Ibiza.

Why Choose Ibiza for Paddle boarding with Kids?

Ibiza stands out as an ideal destination for family paddleboarding. Its tranquil waters and family-friendly beaches provide a safe and enjoyable environment for all ages. The island’s scenic sandy shores and pristine seas enhance the experience, offering both adventure and relaxation. Additionally, Ibiza boasts a range of kid-friendly stand-up paddleboard (SUP) rental options, making it accessible for beginners and seasoned paddlers alike.

When to Go Paddleboarding in Ibiza

Timing your visit to Ibiza can make all the difference in your paddleboarding experience.

  • Summer Months: For those seeking warm weather and a lively atmosphere, Summer is the best time to visit. The sunny skies and bustling island vibe create an energetic backdrop for outdoor activities.
  • Early Mornings and Sunset: Early morning and sunset outings are ideal for families. The sea is typically at its calmest, offering safer conditions for kids to paddle. This quieter time also provides a more serene beach experience.
  • Weekdays: Visiting during the week can help you avoid the crowds of peak season, ensuring a more relaxed family outing.

No matter when you visit, paddleboarding in Ibiza is bound to be a highlight of your trip.

Top Paddle boarding Spots in Ibiza

Ibiza offers a variety of beaches perfect for paddleboarding with kids. Each spot caters to different preferences, whether you’re looking for lively energy or peaceful seclusion. Some standout locations include:

  • Cala Vadella: Known for its calm, shallow waters, perfect for beginners.
  • Santa Eulalia Bay: A family-friendly destination with ample amenities.
  • Portinatx: A picturesque beach offering clear waters and stunning views.
  • Cala Comte: Famous for its golden sands and crystal-clear seas.

With so many options, finding the perfect paddleboarding spot for your family is a breeze.

Paddleboarding Safety Tips for Families

While paddleboarding is a relatively safe and beginner-friendly activity, taking precautions is key to ensuring a fun and worry-free experience.

  1. Wear Life Jackets and Leashes: Some rental services include these essential safety items.
  2. Check the Weather: Calm, sunny days are ideal for paddleboarding.
  3. Stick to Shallow Waters: Many Ibiza beaches feature shallow areas perfect for families with young children.
  4. Choose Family-Friendly Beaches: Look for spots with lifeguards and amenities catering to families.
  5. Use Sun Protection: Apply sunscreen regularly and consider wearing hats and UV-protective clothing.
  6. Book Lessons: First-timers can benefit from professional guidance to ensure a safe and enjoyable outing.

Packing Essentials for an Ibiza Family Adventure

Preparing for a trip with kids can feel overwhelming, but a well-planned packing list can make the process easier. Here are some essentials to bring:

  • Lightweight clothing and swimwear
  • Sunblock, hats, and sunglasses
  • Comfortable shoes and a light jacket for evenings
  • Beach towels, umbrellas, and toys
  • Reusable water bottles and snacks
  • Insect repellent and first-aid supplies
  • Passports, travel documents, and chargers

Tailor this list to your family’s specific needs to ensure a stress-free holiday.

Whether you’re a paddleboarding pro or trying it for the first time, Ibiza offers an unbeatable combination of natural beauty and family-friendly fun. Enjoy the shimmering waters, soak up the island’s stunning views, and create lasting memories with your loved ones. Paddleboarding in Ibiza isn’t just an activity—it’s an adventure the whole family will treasure.

For more tips on paddleboarding in Ibiza, click here.

SUP YogaPilates blog: SUP Yoga benefits and relaxation effects

Posted on by Ana Santos

SUP YogaPilates blog: SUP Yoga benefits and relaxation effects

We invite you to learn about the SUP Yoga benefits & relaxation effects in this article of our SUP YogaPilates blog:

If there is one thing we have learned over the past decade, it is that the opposite of work should not be sedentarism. Relaxation, the ultimate goal in our battle against stress, requires work, but of a different kind. Imagine performing your favorite relaxing asana atop a paddle board, or meditating while floating on the Mediterranean sea. True tranquility takes effort, yet when it is pleasurable, it seems effortless; this is the essential ingredient of lasting calm.
SUP YogaPilates gallery: SUP Yoga Pilates in Ibiza www.supyogapilates.com

How Yoga Combats Stress

Study after study has shown that Yoga has a unique ability to significantly lower levels of stress hormone, cortisol. This hormone, when present at high levels, causes everything from anxiety to depression. It is also closely linked to cancer, accelerated ageing inflammation, heart disease, obesity, and Type II diabetes. One recent study, published in Frontiers in Immunology (June, 2017), discovered that mind-body interventions such as meditation, Yoga, and Tai Chi don’t just relax us; they actually reverse specific reactions in our DNA which cause ill health and depression.

Yoga Can Undo Past Wrongs

The above findings are fascinating because if in the past, it was known that Yoga could help us battle present stress, we now know that it can even ameliorate the ill effects of our ‘fight or flight’ response being activated for too long. As noted by study author, Ivana Buric, “”Millions of people around the world already enjoy the health benefits of mind-body interventions like Yoga or meditation, but what they perhaps don’t realise is that these benefits begin at a molecular level and can change the way our genetic code goes about its business.”

How Can We Enhance Yoga’s Relaxing Effects?

When you’re out at sea, the sound of the water, the salty smell of the air and the feeling of floating will do its magic. If you practice Yoga at home or in your hotel afterwards, you can increase your ability to focus by using tools like essential oils (diffused through the room), and beautiful candles, whose flame make a great point of focus. Remember to use natural rather than paraffin candles, since the latter releases toxic particles into the air. A great choice are soy candles, which are 100% free of harmful substances, and are made with beautiful fragrances such as oakmoss, pine, and amber.  Use natural elements to bring you closer to the greater life force that flows through all of us. Use also CD recordings of the sea or natural settings to intensify relaxation.

What is Yoga’s Secret Ingredient?

Researchers believe that they have cornered the secret that makes Yoga, Tai Chi and meditation so successful: all three activities help us achieve the often elusive state of mindfulness, also known as ‘being in the present moment’. Yoga, for instance, truly challenges us to perform asanas with perfect technique. While practicing controlled breathing and, sometimes, incorporating meditation into our routine (or using it to relax afterwards). When we are mindful, we obtain distance from worries about the future or guilt about the past, and focus on achieving a state of peaceful bliss. Thus, our heart and breathing rate reduce, and  our senses open to the beauty that surrounds us.

Yoga does more than calm our present mood; it has powerful effects on our DNA, correcting some of the damage done by chronic stress. The best way to enjoy its stress busting effects, is undoubtedly while floating on your personal paddle board. At home, seek tranquility through music, meditation, aromatherapy and candles. In addition, always try to surround yourself with natural materials. This will remind yourself of the vastness of the life force that runs through the Planet.

Author: Sally Writes / Photo: André Oosterhuis – SUP YogaPilates

6 Top Benefits To Be Enjoyed from a Yoga Retreat

Posted on by Ana Santos

6 Top Benefits To Be Enjoyed from a Yoga Retreat

According to Harvard Medical School, Yoga provides a retreat from our chaotic and busy lives. In addition it helps us to deal with mental and physical conditions and improves our relationship with food. But there’s a big difference between taking regular Yoga classes and booking yourself onto a Yoga retreat, particularly when the retreat takes you to a magical destination like Ibiza. The experience is more intense and highly memorable. Also for many people it is the energizing kick they need to make positive changes to their daily routines at home.
You should also consider retreats that combine Yoga with other kinds of activities and disciplines such as SUP YogaPilates. SUP YogaPilates is a complete training fusion that combines Yoga, Pilates and Stand-Up Paddle Surf. The Yoga and Pilates elements work the core, while the Stand up paddle takes care of strength, flexibility and balance.
Whatever kind of retreat you choose, you can be sure of experiencing the following major benefits as a result:

1. Experience two kinds of journeys

A Yoga retreat offers more than one kind of journey. It offers the chance to travel to a foreign location and take a journey within yourself at the same time. It’s the kind of experience that offers a deeper connection with the world that surrounds us and with our inner spirit.

As we spend time sleeping away from home and away from all the distractions that form part of our daily lives, we make real contact with the immediate environment. In addition, we make the time for true personal reflection. Most Yoga retreats are organized in locations that encourage deep spiritual connections. Ibiza, India and Thailand featuring as three of the most magical destinations. As we connect with Nature and rediscover our body’s natural rhythm, we give ourselves the chance to find ways of letting light and peacefulness into our soul.

2. Improve your Yoga skills

A common misconception held by some who have never practiced Yoga is that it’s fairly easy to master. While it may look easy from afar, Yoga is actually an intense form of physical exercise. It can provide challenges in terms of flexibility, stamina and strength. Asanas, headstands and meditation don’t come easy. They require years of practice to be fully mastered and even then there’s always room for personal improvement.

Committing to a busy work and Yoga-practicing schedule at home can be really tiring. However, most Yoga retreats include at least two classes every day. This makes it easier to practice and improve your technique in a shorter space of time.

3. Detox from technology

According to an article published by CNN, Americans spend more than 10 hours a day looking at a screen. Even when we go on vacation, we tend to get drawn into the technology trap of responding to texts, messages and emails, or of checking our social media updates and talking to friends and family as though we were at home.

Yoga retreats, on the other hand, are much better at encouraging us to embrace a complete technology detox. Learning how to unplug and switch off can be quite a challenge; one that is sometimes best learned when exposed to specific experiences, like a Yoga retreat.

4. Make new friends

Friends are always important, but friends who share similar interests are even more important. Yoga retreats are excellent environments for forming strong and lasting connections with others. This is why they’re also really great for people who enjoy traveling alone. They provide opportunities to acquire knowledge and learn the details about yoga and its practices from more experienced yogis.

The other advantage of attending a Yoga retreat on your own is that you don’t always have to be in a sociable mood. Whenever you want to have some individual time just for you, you can retreat to your room or go for a wander without worrying about offending your friends.

5. Cleanse your body from the inside out

Yoga retreats can do wonders for your diet too. Most retreats offer programs that include cleansing meals that will take your health to a whole new level. The norm for many of the all-inclusive programs is to offer a balanced diet of three healthy, tasty meals a day, plus regular snacks designed to boost your nutrient and vitamin intake.

You might also find that the meals you enjoy on the retreat inspire you with new ideas for what to prepare at home. We often get sucked into the same meal ideas thanks to a lack of time and energy. Find here information about 15 incredibly nutrient dense foods to optimize your diet. A visit to a Yoga retreat can help to break your regular meal cycle. Furthermore, it can introduce your palate to invigorating culinary experiences.

6. Recharge your batteries for the long-term

Essentially, Yoga retreats offer a complete make-over: physical, mental, spiritual and dietary, with the added perk of traveling to a new destination. For these reasons they are far more effective for keeping stress at bay in the long-term. The skills you learn during a retreat can be incorporated into your regular routine, helping you to maintain a healthy balance in life beyond the initial experience. Read here some of the many health benefits of Yoga, as proven by science.

Author: Sally Writes / Photo by Kyson Dana on Unsplash

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Pregnancy SUP Yoga

Posted on by Ana Santos

Pregnancy SUP Yoga

Pregnancy SUP Yoga: Learn about its practice, benefits & risks

Exercise is probably the last thing on any expecting mother’s mind. While pregnancy can be an exciting time for most women, it does come with its fair share of challenges. Most women would like to sit back and relax at home. However, there’s a lot that a pregnant woman can gain from regular exercise and physical activity, including Pregnancy SUP Yoga.
Stand-up Paddle Surf (SUP) Yoga is becoming an increasingly popular form of exercise worldwide. Everyone from all walks of life can practice it – even expecting mothers and their spouses. This article looks at the benefits of Pregnancy SUP Yoga. Additionally, it highlights tips on how you can start a SUP Yoga practice safely and properly.
Keep scrolling through for more details!
What Is SUP Yoga?

Before telling you the benefits of SUP Yoga, let’s first take a look at what it is.

SUP is a practice that’s been around for hundreds of years. It was recently re-popularized by a group of Waikiki beach boys in Hawaii and continues to be enjoyed by many to this day.

As the name suggests, SUP Yoga is essentially the practice of doing yoga poses while on a stand-up paddle board. It’s ideally done on tranquil waters such as lakes, harbors, or bays. Practitioners claim that it can help improve balance, focus, and strength. Benefits of SUP Yoga for Pregnant Women

Besides being an incredible form of exercise, Pregnancy SUP Yoga has a myriad of benefits that should interest expecting mothers.

  • Relieve Stress Stress is a normal part of everyday life. And while there’s often a purpose for why you feel stressed, excessive or chronic stress can lead to a spike in your blood pressure—which isn’t good for you or your baby. SUP yoga is an effective way to relieve chronic or excessive stress, helping you feel more relaxed and focused. When you’re standing on a paddle board, you need to keep your attention on the here and now. Otherwise, you might fall off and get soaked in the water. SUP yoga forces you to focus on the present moment instead of living in the future or past. This also reduces the stress and pressure that you feel as an expecting mother.
  • Strengthens the Core Muscles

    Having strong and healthy core muscles during pregnancy can save you from painful back issues. It may even help make pushing during childbirth easier and hasten your recovery process after birth. SUP yoga targets abdominal muscles, as well as other areas of the body. This results in improved strength, balance, and even flexibility.

  • Improves Balance Falls during pregnancy is not unheard of. Many pregnant women experience falls due to hormonal imbalances and other conditions that typically come with pregnancy. Therefore, improving your balance and strength is key to avoiding falls while you’re carrying a baby in your belly. SUP Yoga strengthens your core, legs, and hips, making it easier for you to support your baby’s increasing weight. Not just that, it also improves your coordination, helping you maintain neuromuscular control and reducing your risk of falling.
  • Refines Yoga Skills If you’ve been an avid yoga practitioner, there comes a point where even the most challenging yoga poses can feel a little boring. A great way to mix things up is to combine your yoga practice with something new, like SUP. SUP Yoga challenges you in ways that are different from the usual yoga techniques. You need to be more focused, more balanced, and stronger if you want to stay atop your paddle board. As a result, you’ll have more refined yoga skills that you can use the next time you do normal yoga on land.
  • Reconnect with Nature SUP Yoga gives you an excuse to be outside and in nature. You can breathe in fresh air which can help you feel more relaxed and rejuvenated. It can also help you get your daily dose of vitamin D, an essential nutrient for your baby’s healthy development. If you have sensitive skin, it’s important to remember to practice sun protection while doing SUP Yoga. If possible, wear something that covers your arms and legs from the harmful rays of the sun. Additionally, remember to put on sunscreen before going out with your paddle board. Proper hydration is also important when you’re doing SUP Yoga, especially if you’re pregnant. Make sure to bring a bottle of clean drinking water with you while you’re at practice.
Risks of SUP Yoga for Pregnant Women

Just like all workouts, Pregnancy SUP Yoga has several risks that you should be aware of before starting the practice. These risks include the following:

  • Chronic fatigue
  • Fetal hyperthermia
  • Reduced oxygen availability
  • Maternal acute hypoglycemia
  • Musculoskeletal injury

To be safe, consult your physician prior to your first SUP Yoga session. Your physician can advise you on how to avoid possible risks and dangers of exercising while pregnant. Final Thoughts

If your goal is to stay fit and active during pregnancy, Pregnancy SUP Yoga is a great option to consider. Besides strengthening the body for childbirth, it also helps clear the mind of stress and worries that normally come with being pregnant. SUP YogaPilates offers a fun and interactive way for you to start practicing SUP Yoga.

Contact us today to learn more about our programs and offers. For news and updates, please don’t hesitate to follow us on our Facebook and Instagram pages.

Article author: Katie Pierce