A sample workout you can try.

A SUP yoga workout will flow from one exercise to the other while engaging multiple muscle groups. 

Focus on going slow and relaxing. 

• Start with the butterfly stretch transition into a seated spinal twist moving the body left and right.

• Move into the fire log pose, or knee-to-ankle-pose. To stretch the outer hips.

• Flow into a seated forward bend to stretch the spine, shoulders, and hamstrings, this pose also improves digestion.

• Go into the cat-cow stretch to stretch the spine and lower back, shifting into a modified side plank on both your left and right sides.

• Cycle through a series of movements next: downward-facing dog, plank, and upward-facing dog, and then back to downward-facing dog.

• Come to a standing forward bend and move into chair pose followed by mountain pose and then standing forward bend again.

• Bring it back to plank and transition to a side plank on either side.

• Rest in the child's pose.