只要你能单脚站立，你就可以玩水上瑜伽了。
练习水上瑜伽看起来让人心生畏惧。毕竟我们大多数人光是在陆地上控制平衡就挺不容易了，何况在水上。但是在你觉得SUP瑜伽不可能之前，我要告诉你，“只要你能呼吸，你就能瑜伽。只要你能单脚站立，你就能玩SUP。”
来，一起来湿身吧！
Practicing yoga on water can seem a little intimidating. After all, many of us find plenty of challenge balancing on land! But before you write off standup paddleboard (SUP) yoga as impossible, here’s what I tell all first-timers: “If you can breathe, you can do yoga. If you can stand on one foot, you can paddle." Get your feet wet with these SUP poses.
在我们开始之前
Before You Get Started
让我们学习3个基本规则来帮助我们在水面稳定，微笑
Follow 3 general guidelines to help keep you stable and smiling on the water.
慢下来：以你在陆地上一半的速度动作，努力放慢，甚至把呼吸也放慢。
Slow down. Move at about half the speed you would on land, and make an effort to follow the length of slow, even breaths.
注意你的垫子：SUP板的把手处是其平衡中心位置，所以，试着让自己始终围绕在它周围。
Mind your mat. The paddleboard's handle (inset at the top of the board) is usually the center of its balance, so try to orient yourself around the handle at all times.
水平视线：推动稳定往往是因为我们的视线转移得太快，保持住你的视线在陆地上的某个点可以帮助我们平衡。
Gaze at the horizon. Loss of balance usually comes from shifting the gaze too quickly. Keep your eyes on a fixed point on land for added stability.
一，席地而坐
Easy Seated Pose
面向板头，屁股坐在把手位置，轻轻的让双手放到膝盖上。坐直后背，来一个腹部深呼吸，去感知你身下水流的微妙震动。
Facing the front of your board, sit with your hips on the handle and let your hands rest gently on your knees. Sit up tall and take deep abdominal breaths, noticing the subtle rocking of the water beneath you.
二，儿童式
Child’s Pose
首先趴在板上，肚脐眼位于把手位置，膝盖放宽，大脚趾接触板面。把臀部放低到脚踝处，前额轻轻放在板面上。双手在前面伸展，也可以抓住SUP的两侧边缘，让水划过指尖。
Start in Table Top with your navel above the board’s handle, widen your knees and bring your big toes to touch. Sink your hips back onto your heels and rest your forehead on the board. Arms can extend long in front of you, or your hands can drape over the sides of the board with your fingers trailing the water.
三，低头小狗式
Downward-Facing Dog
从板面上，慢慢的把臀和后背提起来，伸直四肢。眼睛望向身后的水平线。舒缓的呼吸几次让五脏六腑适应新的体位。一定要用力压在拇指和食指上来保护你手腕。
From Table Top, slowly send your hips up and back, straightening the legs. Gaze at the horizon behind you. Take a few breaths and use organic movements to settle into the pose. Be sure to press strongly into the index finger and thumb to protect your wrists.
四，平板支撑式
Plank
从小狗式开始，身体向前伸，让你的肩膀位于手腕之上。构建一条从你的头顶到你的脚踝的直线。放低腹部。抬起一只脚来加重强度。如果要减轻强度，可以跪着。
From Down Dog, shift forward and stack your shoulders above your wrists. Create a long line from the crown of your head to your heels. Engage the low belly. Add heat by lifting one leg at a time. For a little less challenge, drop your knees.
五，眼镜蛇式
Cobra or Upward-Facing Dog
像眼镜蛇那样，趴伏，把腹部放在把手处，双手在肩膀之下，两肘相对。吸气，同时抬头，肩和胸。
For Cobra, lie prone, placing your belly on the handle, hands beneath shoulders and draw elbows toward each other. Inhale and lift your head, shoulders, and chest.
像小狗前扑那样，把你的手放得更后一些，靠近肋骨。用力下压双手来抬起你的身躯。通过股四头肌用力，可能的话，把膝盖抬离板面。
For Upward-Facing Dog, place your hands further back, near the ribs. Before pressing your hands into the board to lift your torso. Engage the quads so, if possible, your knees lift away from the board.
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