July 04, 2016

You know, just breath in and move your body slowly for a couple of minutes will help you lose weight. Let’s see how it’s done. Start from easy poses, within 6 months, you’ll surprisingly lose many pounds and keep you excess fat away from you. From the study published on Qualitative Health Research, Practice Yoda at home helps women lose weight in the first 12 weeks since the first practice. Focusing on the present-moment awareness really helps eat less overall.

Not only practicing Yoga helps you lose weight, but it also turn your intake calories into something else. Yoga helps loosen the belly fat and reduce the stress hormone cortisol.

From the latest research from National Institute of Health, the research confirmed that women who practice restorative yoga – a pose that are held for a long time, will burned 2% times more body fat than those who just stretched for that same period of time. The other study, published in the Journal of Alternative Medicine last year, shows that overweight men who practice yoga and breathing exercise everyday will lose approximately 4 pounds in 10 days.

Practicing yoga makes you focus on your breathing and our body really effect by that and reflects many results. Calming yourself on a yoga mat will help your day easier. Not only losing weight, strengthen your body and gaining flexibility, yoga helps you focus and relax your mind.

Just a typical yoga on the simple mat? That doesn’t sound like fun at all! What about a new way of doing yoga that not only you can exercise and practice you breathe but also makes you feel the nature around you. This type of yoga is called SUP Yoga!!

Not only SUP yoga will help you practice your breath, gain your flexibility, lose weight and make you focus but it also makes you feel the nature surrounding, make you feel relax and also reduce the body heat during summer. Nothing better than combining SUP Yoga with losing weight yoga poses!! Let’s see what poses we have for you.


✔ Warm up

Sit with cross-legged, sit up straight and place you hand on your lap, close your eye and breathe in deeply and evenly through nose for 2 minutes. Slowly bent your torso from left side to the right side for 15 breaths, exhale to each side. Try making your movements flow from one to the next.


✔ Spinal Stretch

Sit with cross-legged, press your legs into the board and stretch your spine, reach both of your hand up above your head. (If you feel uncomfortable, sit on the firm pillow or a folded blankets, to extend one leg.). Keep both of your legs stick to the board while you do this stretch. (A) Place you left hand on your right knee, then inhale, and stretch your spine. Then exhale and twist your body to the right. Breathe, return to the center, and then switch sides and repeat.


1. Crescent (Abs, Hips and thighs)

Crescent Pose SUP Yoga_WeSUP


Stand on the board with your feet together, toes forward and arms by your side. Exhale, bend forward from the hips, bring your hand on the board (it’s ok to bend your knees). Inhale, and as you exhale, step your right leg to the back into a lunge position (left knew bent for 90 degrees, knee should be over ankle, right leg extended and on ball of foot). Inhale again and raise arms overhead, look forward. Hold, then return to standing position and repeat, stepping left leg back.

Make it harder: from the ending position, inhale and arch your torso, arms and put your head backward.

Make it easier: lower your right knee to touch the board as you step back into a lunge and rest hands on left thigh.


2. Willow (Firms sides of abs)

Willow Pose SUP Yoga_WeSUP


Stand with your feet together and arms by your side. Put sole of left foot on inside of the right thigh, bend your knee to the side. Put your palm together between your chest for 2 breaths. On third inhale, reach out your arm, fingertips toward ceiling. Exhale and on the inhale, bend your torso to the left. Inhale and straighten, Repeat 3 – 5 times. Pressing your foot into thigh then switch sides.

Make it harder: Close your eyes as you balance and bend your body.

Make it easier: Keep left foot on your calf or touch your toes to board for balance.


3. Chair (Firm you bottom and thighs)

Chair Pose SUP Yoga_WeSUP


Stand with feet together, toes forward, arms at sides. Inhale and reach both of your arms overhead, put you palm together. Exhale and sit back about 45 degrees, keep your knees behind toes and your abs tight to support your back, then look forward.

Make it harder: After the sit back, lift you heels off the board and try to balancing on balls of feet (knees will be in front of toes); gaze at your fingertips.

Make it easier: Make more space between your feel while do the move, hands on thighs and bend only 30 degrees.


4. Rocking Boat (Firm your abs and back)

Rocking Boat SUP Yoga_WeSUP


Sit with knees bend, put your feet on the board hands on both thighs. Stretch your torso and head in line with your body. Lean back about 45 degrees. Raise your feet and make your calves parallel to the board and toes pointed. On the inhale, stretch your arms and legs, keep your legs together. Exhale and as you inhale, lower torso and legs for 3 – 4 inches, this will form a wider V shape. Exhale and raise your torso and legs. Repeat 3 – 5 times.

Make it harder: While doing a wider V shape, stretch your arms and reach them to the ceiling.

Make it easier: hold the back of your thighs with both hands and keep legs bent. Only lower your torso.


5. Hover (Firm your shoulders, arms, abs and back)

Start from push-up position with your toes and arms straight, both hands below shoulders and body in line from head to heels. On an exhale, lower chest toward board, bend both your elbows back, arms close to the body and abs tight. Hold a few inches above the board. Repeat 3 – 5 times.

Make it harder: While holding a hover, left your left leg 6 – 12 inches, stop and lower it again. Do it 3 times when switch legs.

Make it easier: Start on hands and knees and step your hands forward until body is in line from head to knees.


6. Half spinal twist: (Thighs & abs)

Half Spiral SUP Yoga_WeSUP


Sit with our leg stretch out straight in front of you. Keep your feet together and your spine straight. Bend you left leg and put the heel of your left foot beside your right hip. Then, take the right leg over your left knee and place your left hand on you right knee and put your right hand behind your back. Twist your waist, shoulders and neck in this sequence to the right and look over your right shoulder. Hole and breathe slowly in and out. In order to come back to the starting position, continue breathing out then release the right hand at the back first, release you waist slowly, then chest and finally your neck and sit up, relax but straight. Repeat 3 – 5 times each side.


7. Upward facing dog (strengthens the whole body)

Do the prone position, and gently drop the hips forward the board. Press palms down into the board, drop both your shoulder back down. Press your chest forward and reach your hands up towards the ceiling. Inhale and lift thighs and legs off the board by pressing the tops of the feet down and do the mula bandha pose. Breathe and hold for 1 – 3 breaths. Repeat 3 – 5 times.


Modifications: Put yoga blocks under both your palms.

Variations: Tuck your toes in order to left the legs higher off the board.


So, what do you think? Pretty easy, right? Just grab your SUP (Stand Up Paddle Board) and go to the nearest swimming pool and practice the poses!! Now you can a have a perfect body to show everyone!! Losing weight, being with the nature…What more could you ask for!!??







WeSUP is born by the group of Thai SUP enthusiasts, who are deeply enthralled by stand-up paddling or SUP. Stand Up Paddle Boarding (SUP) is the fastest growing sport across the world. We want to push on it and aim to be the leading SUP Sport guide in Thailand.

Not only SUP is fun and perfect for your entire family, but SUP also has huge benefit for you. SUP opens up a whole new world of exploration, fitness and adrenaline. It's a great way to get fit, developing core strength, cardio fitness, flexibility, balance and allows you to choose your own path to better health. Unlike surfing, you don't need waves to paddleboard, you can go paddling on any open water, an ocean, lake, and even a river. If you never try SUP, Let's start!