Yoga on Water

Feel the Flow

Happy International Yoga Day! What could be better than celebrating this special day with yoga on water, outside in the fresh air? The start of summer in Europe also marks the start of a the SUP Yoga season. Nothing but jumping on board and enjoying the fresh air while practicing your favorite SUP Yoga poses!


Water, sun, fresh air and yoga - we can hardly do more for our physical and mental well-being. SUP Yoga can be practiced both in a group, or alone at a quiet place by the lake. Our two Fly Air Fit platforms (small and large) are the perfect base station for all SUP schools & stations, fitness centers or hotels. Whether in the open water or in the pool - both models can be used anywhere and are extremely practical.


SUP Yoga is suitable for all levels, but especially for those who want to take their practice to the next level. The water brings serenity in an instant, the instability trains muscles and balance, and new challenges help you quickly land in the here and now. SUP Yoga collects the mind, body and soul, injecting them with a certain ‘je ne sais quoi’ that keeps us coming back for more.


Fanatic ambassador Danique van Oosterhout is a full-time yoga instructor and runs a SUP school at Mattsee in Austria, where she loves to teach SUP yoga on our platform during summer. Before Danique settled in Austria, she was working as a kite instructor in the Caribbean, where she discovered her love for SUP and SUP Yoga. The Austrian Alps are her new home of choice.


You can find her @ or


Hereafter Danique is explaining one of her favorite SUP Yoga sequence you can try by yourself!

1. Stow your paddle, take a breath and arrive

After you've paddled  yourself warm, sit down for a few deep breaths. Notice the gentle swaying of the water beneath you with your eyes closed to get used to your yoga mat substitute.

2 Eagle arms in sitting position

Pass your left arm under the right arm so that the forearms touch each other and point vertically upwards. The palm of your left hand faces out to the right, the backs of your hands are touching or you place your palms together. The upper arms are at the height of the shoulders. With your inhalation raise your elbows and with your exhalation lower them. Stay 5 breaths, then switch arms.

3. Downward Dog

Place your hands shoulder width in front of you on the board. Move your butt to your heels, activate your core. Now lift your ischial tuberosities towards the sky and actively push your heels back. If the stretch in the back of your legs is too intense, bend your knees. Your spine is long and your shoulders remain active. Stay for 5 breaths.


4. Lunge

For beginners - Deep Lunge:

Raise your right leg. Bring your knee to your chest and make yourself as compact as possible. Arms are extended, you press away from the board, lift your pelvis and take a step forward between your hands. Now place the left knee down, the right knee is aligned over the right foot joint and 90 degrees bent. Now imagine that you are pushing your front foot and your back knee towards each other. This way you are activating the inside and back of your legs for more stability on the SUP board. The pelvis remains in a neutral position. Raise your arms with a tight core, keeping your lower rib cages closed. Stay for 5 breaths.


4. Lunge

For advanced - High Lunge:

Raise your back knee and powerfully extend your back leg into your heel, lifting the back of your thigh to the sky. 5 breaths.


Come back into downward facing dog and repeat this sequence on your left side.

5. Child´s Pose

Put your knees down hip width apart, put your butt down and stretch your arms to the front. Pause for 5 breaths in child´s pose.

6. Camel Pose

Stand on your toes and sit on your heels. Put your hands on your heels and tense your thighs, buttocks and abdomen. Raise the pelvis and stretch the sternum towards the sky.

This way you open your heart area and your chest. Your gaze is gently directed forward and upward, the cervical vertebrae Do not overstretch the cervical vertebrae! Stay for 5 breaths.

7. SUP Yoga Garudasana

Come down on all fours and push the right knee to the right hand, your right foot slides out. Bring the left knee to the right calf as if your legs were crossed. Press your inner thighs firmly together and straighten up with body tension. Now add the eagle arms, your left arm resting on the right. Stay for 5 breaths.

8. Eagle Push-Up

Bring your hands back on the board under your shoulders. Exhale and bend your elbows to a maximum of 90 degrees without losing body tension. With your inhalation straighten your arms again. Stay for 5 breaths.


Repeat steps 7 and 8 (change if necessary) with the left leg in front.

9. For advanced: Headstand with eagle legs

If headstand is a regular part of your yoga practice, you should try this pose on the SUP board! Get on all fours and place your forearms shoulder width apart, cross your fingers into each other. Place your head in your hands, lift your knees and pelvis. Walk with your feet as close as you can to your elbows until they lift almost by themselves. Shift your weight to your forearms (not to the top of your head!). Pull one knee toward your chest and slowly extend the other leg upwards. When you have found your balance, raise the 2nd leg as well  and press the insides of your legs firmly together. If necessary, hook your right foot into the left calf. Stay at least 5 breaths, then come into child's pose and rest.

10. Shavasana

The best part of your SUP Yoga practice comes at the end! Lie on your back for a few minutes, eyes closed, feet hip width apart, arms are resting by your side with open hands. Feel the warmth of the sun on your skin, the light breeze and the gentle swaying of the water. Breathe and let go.

Text: Danique van Oosterhout

Pics: Andreas Weiss 


Please make sure you familiarize yourself with your government’s rules and local restrictions and practice good hygiene with your equipment. These are extraordinary times. Be kind, look out for each other and show compassion. Namaste!


Special Thxs to our SUP Yoginis:

Danique van Osterhout 

Julia Hofgartner 

Gina Weber & Theresa Brackmann

Daniela Heiß (free Yoga Teacher and radio speaker at Energy Munich)


More info on our Fly Air Fit Range: