1 / 2 · Balancing tabletop
2 / 2 · Tree pose
The artwork shows an instructor's example poses. Learn variations that suit your body, and stop if you feel pain.
Even when you stand still, the board keeps moving a little. SUP yoga can be a time to observe your body within that movement. Rather than trying to perfect both poses, start by noticing where your weight goes.
01. Tabletop is a picture about your points of support
The first picture points out shoulders over wrists and hips over knees, and shows reaching out with the opposite arm and leg. It also marks whether your center is over the middle of the board.
You don't need to lift both an arm and a leg from the start. Learn a stable low position with an instructor first, and add movement within a range that suits your body.
02. In tree pose, don't press on the knee
In the second picture, the raised foot is placed so it avoids the knee joint of the standing leg. Your gaze, the board's center and the position of the hand holding the paddle are marked too.
The 10 o'clock direction refers to the picture's example of standing on the left foot. It doesn't mean everyone has to turn their foot to the same angle, so please don't force your body to twist.
03. A comfortable finish comes before the pose
First check with an instructor for safe water, space around you and how you'll get back on if you fall in. Poses on a board feel different from yoga on land, so take your time learning them.
NCCIH advises getting help from a qualified instructor and modifying poses to suit your own condition. The picture's notes on balance and core are the original's introduction to the exercises; they don't promise to treat pain or posture problems.
Sources and scope
The artwork is Starboard's original tabletop and tree pose infographics with Kelly Huck; the explanation is Starboard Korea's commentary. The 10 o'clock foot direction belongs to that example and isn't an alignment standard for everyone. We don't guarantee any medical treatment effect or safety while balancing.
- Starboard HQ infographic: Text Neck Series_v1_Balancing table top.jpg · Tips to tree pose_v2-02.jpg ↗
- NCCIH on yoga: effectiveness and safety ↗
The illustration is Starboard's original artwork; the explanation is Starboard Korea's editorial guide, translated into English here. Sources checked: 2026-09-08.
