Intermediate SUP Yoga Poses with Kelli Nicole

Posted by on 7/7/2016 to Kelli Nicole
Intermediate SUP Yoga

Asana: Mermaid Pose

Sanskrit name:Eka Pada Rajakapotasana

Level: Intermediate

SUP Yoga Mermaid Pose

When it comes to my Airhead Yoga SUP mermaids don't have to be mystical! This is one of my absolute favorite poses because connects me to the essence of my inner mermaid (or merman for all the gentleman out there!). Itís like I'm sitting on a rock, getting splashed by the waves, making the sailors blush. It gives you this royal, magical kind of glow. The divineness of this pose helps to deepen into the pose with a sense of open lightness. My students tend to surprise themselves when they get into this pose and realize they can do something they never dreamed possible. Especially out on the water. It warms my heart! This pose should be approached with caution, particularly if you are a beginner practitioner and have difficulties with half pigeon pose. This is a deeper variation of pigeon.



  • From downward facing dog, Inhale lifting your left leg high to the sky.
  • On your next exhale bring your leg through to meet your hands tucking your foot in near your right hip, knee near your left hand.
  • Check your back leg to make sure its aligned resting the top on your foot on the board.
  • Drop your hips lower to the board if desired.
  • Lengthen through your spine and neck.
  • Take a few deep breaths here to ease into the stretch and remember to listen to your physical limits.
  • When you are ready to proceed and go further, slowly slide your back right foot upward, bending at the knee.
  • Bend your right elbow tucking your toes into the nook of your arm between your forearm and bicep.
  • Reach back behind your head with your left arm, clasping at the hands.
  • Elbows should be facing the ends of the board.
  • Gaze is upward.
  • Take a few deep breaths here.
  • Soften your face, heart, and breath.
  • Release the pose when ready and repeat with opposite side to balance out.


PHYSICAL BENEFITS: Deep hip opening, heart opening, vibrant backbend. Mermaid adds grace, balance, fluidness, and lightness to our minds, bodies, and nature.

SPIRITUAL FOCUS: Positive energy lives here. Mystic mermaid pose has a bright, playful focus on centering the spirit and healing. Be authentic! Smile! And feel free to get creative with your imagination have even more fun by inviting other mystical creatures into your practice. Unicorns, Fairies, Spirits, Leprechauns, TrollsÖthe gang is all there whenever you need to do some Paddle-board Yoga with them!


Asana: Warrior Two Pose

Sanskrit: Virabhadrasana II

Level: Intermediate

SUP Yoga Warrior Two Pose

I love Warrior two pose because it tends to awaken my inner warrior. Although, this is coming from a nonviolent warriors approach! On tough days, I come to this pose for ultimate strength. It reminds me to approach life with graceful fierceness while challenging me and shaking me up inside, right down to my spiritual depths. Its an influential pose that triggers you to take strength off your SUP board, or Mat, and into your everyday lifestyle.


  • Starting from downward facing dog, inhale lifting your left light high extending towards the sky behind you.
  • Release your breath bringing your leg through to meet the middle of your hands, grounding it firmly on the board.
  • Turn your toes on your right foot so theyíre facing towards the right side of your board, left toes pointed forward.
  • Inhale lifting your chest upward fanning your arms out longwise to match your board. Align your left arm over your left leg, right arm over your right leg. Gaze down your middle finger. Create and imagine a tug of war between your hands. Lung deeper into the pose to ignite more of your inner warrior.
  • Take a few breaths here. Release when ready and repeat on the opposite side.

PHYSICAL BENEFITS:Warrior two is an amazing hip opening pose! It sculpts the glutes, thighs, and core. Hones in on your concentration, and ignites your strength and confidence.

SPIRITUAL FOCUS POINT: This is a time to reflect on actions, conflicts, and your internal center through more of a physical focus. Have courage and compassion like a peaceful warrior. Bring your awareness to your core and gaze. Find your center.


Asana: One Legged Bow Pose

Sanskrit: Eka Pada Dhanurasana

Level: Intermediate

SUP Yoga

One legged bow pose is a great heart opener and spine flexer! Itís one of those poses where you both challenge yourself and surrender at the same time. Your mind really canít be anywhere else but in the moment. Right here, right now, letís do this!


  • Beginning on all fours in tabletop position with toes tucked under.
  • Make sure your elbows are aligned right under your wrists, elbows under your shoulders, knees under your hips.
  • Inhale, extend your right arm forward reaching through your fingertips, lengthening through your neck and the crown of your head.
  • Bend your left knee with your foot facing upward towards the sky and reach your right hand back clasping onto the top of your foot or ankle.
  • Kick back gently into your hand, arching your back, and opening your chest creating what appears to looks like a bow shape.
  • Challenge yourself with a few breaths then repeat on opposite side to balance out.
PHYSICAL BENEFITS: One legged bow pose improves balance and coordination, opens the hips and chest, stretches the spine, and activates the thighs and shoulders.

SPIRITUAL FOCUS POINT:Your breath is always what anchors you. It is always right there under your nose. Watch it ebb and flow as you guide through the crystal clear waters of your mind.


Photo Credit: Ron Hons Photography // @hons24 //

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