The Science Behind Yoga: How It Improves Paddling Technique

Has anyone ever suggested you pick up yoga to cross train for paddling or to alleviate the symptoms of a desk job? Perhaps the rotations around the sun are just adding up. Yoga and paddling may seem like two unrelated activities but they complement each other and starting or deepening your yoga practice could be the missing link in improving your paddling stroke efficiency and recovery. How exactly does yoga improve your paddling technique- there is quite a bit of science behind that. In this article, we’ll dive into the research-backed mechanisms behind yoga’s impact on flexibility, strength, balance, and mindfulness, revealing actionable insights to help you paddle stronger and recover faster. 

What is yoga? When you think of yoga do you think of relaxed stretching or a room full of people meditating? Well, there is a lot more to it than that! Yoga, originating from ancient India, is a holistic practice that combines physical postures (asanas), breath control (pranayama), and meditation (dhyana) to promote physical, mental, and spiritual well-being. It emphasizes the connection between mind, body, and breath, encouraging participants to cultivate self-awareness, presence, and inner peace. While yoga has gained popularity worldwide as a form of exercise and relaxation, its roots run deep in philosophy and tradition, offering a comprehensive approach to health and wellness. There are many styles of yoga such as Vinyasa (connecting breath with movement), Power (a faster pace Vinyasa typically with added strength poses), Yin (longer holds to get into muscle fascia), etc. I personally recommend a balance of a flowing practice like Vinyasa and Power to build strength and endurance and a slower style practice like Yin or Restorative to help you slow down and recover while increasing flexibility. 

Flexibility and Range of Motion: One of the most obvious benefits of yoga for paddlers is increased flexibility and range of motion. Yoga poses systematically stretch and lengthen muscles, tendons, and ligaments, particularly targeting areas crucial for paddlers like the shoulders, back, hips, and hamstrings. Scientifically speaking, improved flexibility allows for greater joint mobility, reducing the risk of injury and enabling more efficient movement patterns during paddling strokes. Having greater flexibility and range of motion will lead to smoother and more fluid strokes, translating to enhanced performance on the water. For example if your thoracic spine is tight and limits rotation you may not be getting the full potential of the length in your catch part of your stroke. Another example of this is if your hamstrings are shortened/tight  and you have limited range of motion in your hip flexors it may be difficult to bend your knees and stay low in your body position – which will lead to less power in your stroke. 

Core Strength & Stability: Yoga isn’t just about stretching – it’s also about building strength from the inside out. Many yoga poses engage the core muscles, including the abdominals, obliques, and lower back, which are essential for maintaining proper posture and power transfer during paddling. A strong and stable core provides a solid foundation for generating power and maintaining balance on the water. By incorporating yoga into your training regimen, you can strengthen your core muscles and paddle with greater efficiency and endurance without the need to do countless crunches. 

Balance and Proprioception: Balance is key for stand up paddlers and feeling stable on your board could make or break a race. Yoga poses challenge balance and proprioception, requiring participants to engage stabilizing muscles and refine spatial awareness. Proprioception, the body’s ability to sense its position in space, is essential for maintaining stability and adjusting to changing conditions on the water.  Yoga’s emphasis on core strength and stability contributes to better balance by providing a strong foundation from which to move. Additionally yoga will help to improve muscle imbalances to maintain equilibrium with ease. 

Breath Control and Mindfulness: Beyond the physical benefits, yoga also offers valuable tools for mental focus and relaxation, which are essential for paddling. Breath control techniques used in yoga, such as rhythmic breathing and diaphragmatic breathing help regulate heart rate, manage stress, and reduce lactic acid building up. Additionally, mindfulness practices cultivated through yoga, such as present moment awareness can help you stay focused, calm, and centered on the water, even in challenging conditions like a crowded buoy turn. 

Recovery: Beyond its benefits for on-water performance, yoga also plays a crucial role in aiding paddling recovery. After a demanding training session, your muscles can become fatigued and tight, increasing the risk of soreness and injury. Yoga offers a gentle yet effective way to alleviate muscle tension, promote circulation, and facilitate recovery. Restorative yoga poses, coupled with breathing techniques, encourage relaxation and release built-up tension in the muscles. 

Yoga is a powerful tool that can enhance your paddling technique and overall performance on the water. By understanding yoga’s impact on flexibility, strength, balance, and mindfulness you can leverage yoga as a complementary training modality to optimize your skills on the water. Ready to dive in and experience the magic for yourself? Join the Aloha Athletics community for virtual and in-person yoga classes, and let’s roll out our mats together to not just improve paddling skills, but mind, body, and spirit!

Ready to get started? All you need is a yoga mat! I have tried many over the years and my favorite for heated yoga in a studio is a cork yoga mat as it gets less slippery than rubber when its wet and sweaty. For home practice I love the Jade mat for its grip (its not the best when wet though so I dont use it for heated classes).