Yoga For Kayakers: Improve Your Core Strength

Yoga For Kayakers: Improve Your Core Strength

Published On: February 23rd, 2024
Yoga for Kayaking

Kayaking, a sport beloved for its blend of adventure, nature, and physical challenge, demands not just skill and technique but also significant physical fitness, particularly core strength.

Core strength is not merely about having a toned abdomen; it’s the powerhouse of a kayaker’s paddling force, contributing to stability, balance, and efficient power transfer during strokes.

Recognizing this, an increasing number of kayakers are turning to yoga, an ancient practice known for its ability to enhance:

  • Flexibility
  • Strength
  • Mental focus

Specifically, yoga offers a range of poses and sequences that target the core muscles, making it an excellent complementary training for kayakers aiming to boost their performance and prevent injuries.

The synergy between yoga and kayaking is profound. Yoga’s core-strengthening poses help kayakers improve their paddle efficiency and endurance, enabling longer and more challenging expeditions.

Moreover, a strong core is pivotal in maintaining balance and stability in the kayak, which can be particularly beneficial in rough water conditions. By integrating yoga into their training regime, kayakers can enjoy enhanced performance and a reduced risk of injury, making every kayaking adventure more enjoyable and fulfilling.

Why Core Strength Matters in Kayaking

Core strength lies at the heart of kayaking performance. It is the central link between upper and lower body, essential for effective paddling technique and power. A strong core enables kayakers to execute powerful and efficient paddle strokes, minimizing fatigue and maximizing speed and distance covered.

It’s not just about the power of each stroke; core strength also significantly impacts balance and stability in the kayak. A solid core helps kayakers:

  • Maintain an upright position
  • Navigate turns with precision
  • Handle challenging water conditions with greater ease

Furthermore, core strength plays a crucial role in injury prevention. Kayaking can put a considerable strain on the back and shoulders, especially during long or strenuous paddling sessions.

A well-conditioned core distributes the physical stress of paddling more evenly across the body, reducing the risk of overuse injuries in these vulnerable areas.

Additionally, a strong core enhances overall endurance and resilience, allowing kayakers to paddle longer distances without compromising technique or safety.

Yoga for Kayakers: Core Strengthening Poses

Yoga stands out as an exceptional complementary training for kayakers, offering a holistic approach that not only strengthens the core but also enhances flexibility, balance, and mental focus.

The practice of yoga includes a variety of poses (asanas) that target the core muscles — including the abdominals, back, and obliques — essential for improving paddling performance and reducing injury risk. Here are several key yoga poses specifically beneficial for kayakers looking to strengthen their core:

Boat Pose (Navasana)

Benefits: Navasana, or Boat Pose, is an excellent exercise for strengthening the core muscles, including the abdominals, hip flexors, and spine. It also enhances balance and stimulates the kidneys, thyroid, and intestines, contributing to improved digestion and stress relief.


  1. While on the floor, start by grounding your feet and positioning your hands behind your body (with fingers pointed forward).
  2. Lean back slightly, finding your balance on your sit bones (the bony prominences at the bottom of your pelvis), and engage your core muscles.
  3. Lift your feet off the floor, initially keeping the knees bent. Ensure your back remains straight and your chest lifted to avoid straining the lower back.
  4. When you feel stable, extend your arms forward, parallel to the ground, palms facing each other.
  5. Gradually straighten your legs to a 45-degree angle, keeping your toes pointed. If maintaining straight legs is challenging, keep them bent as you build strength.
  6. Hold the pose for 15-30 seconds initially, focusing on maintaining a straight back and engaged core. Gradually increase the duration to 1 minute as your strength improves.
  7. To release the pose, exhale and lower your legs and torso back to the floor.

Plank Pose

Benefits: Plank Pose is a fundamental exercise for building endurance in the core, shoulders, arms, and glutes.


  1. Start in a tabletop position with your shoulders directly over your wrists and your knees under your hips.
  2. Step your feet back to extend your legs fully, coming into a push-up position.
  3. Engage your core by pulling your belly button towards your spine, and tighten your thigh muscles to keep your legs straight.
  4. Ensure your shoulders are broad and away from your ears, with your neck in a neutral position, aligned with your spine.
  5. Press firmly through your palms and balls of your feet to stabilize your pose. Avoid letting your hips sag or lift too high, maintaining a straight line with your body.
  6. Maintain this pose for 30-60 seconds, breathing steadily. Over time, aim to extend the duration as your strength increases.
  7. Finally, lower your knees to the floor in a smooth fashion, returning to a tabletop position or resting in Child’s Pose for a counter-stretch.

Side Plank Pose (Vasisthasana)

Benefits: Vasisthasana, or Side Plank Pose, targets the obliques, shoulders, and legs. It also promotes balance and concentration.


  1. Begin in Plank Pose with your shoulders over your wrists and your body in a straight line.
  2. Shift your weight onto your right hand and outer edge of your right foot. Stack your left foot on top of the right or place it in front for more stability.
  3. Rotate your torso to the left, opening your chest towards the side. Extend your left arm towards the sky, keeping your gaze towards your left hand for balance.
  4. Press firmly into your right hand and foot to lift your hips higher, enhancing the pose’s intensity.
  5. Maintain a straight line from your head to your feet, engaging your core and leg muscles to stay lifted.
  6. Hold for 15-30 seconds, focusing on steady breathing. Gradually work up to holding the pose longer on each side.
  7. To exit, return to Plank Pose and repeat on the opposite side.

Bridge Pose (Setu Bandhasana)

Benefits: Setu Bandhasana, or Bridge Pose, is beneficial for strengthening the back, glutes, and hamstrings. It also improves spine flexibility and can alleviate stress and mild depression.


  1. Lie on your back, bend your knees and flatten your feet on the floor, hip-width apart. Ensure your feet are parallel and close enough to your buttocks that you can touch your heels with your fingertips.
  2. Position your arms by your sides with the palms facing downwards.
  3. On an inhale, lift your hips towards the ceiling, rolling the spine off the floor sequentially. Press into your shoulders to lift your chest, creating a gentle arch in your back.
  4. Clasp your hands under your back, interlocking your fingers. Shimmy your shoulders closer together to deepen the shoulder blade engagement and open your chest further.
  5. Keep your thighs and feet parallel, resisting the urge to splay your knees outward. Distribute your weight evenly across all four corners of both feet.
  6. Hold it up to a minute and breathe deeply. Focus on lifting your hips higher with each inhale.

Implementing Yoga into Your Kayaking Training Routine

To reap the maximum benefits from yoga, consistency is key. Here are some tips for incorporating yoga into your kayaking training routine:

  • Frequency: Aim for at least 2-3 yoga sessions per week. Even short, 15-20 minute sessions can be incredibly beneficial when performed consistently.
  • Timing: Consider doing yoga on your rest days from kayaking or as a warm-up or cool-down on paddling days. Morning yoga sessions can help increase flexibility and focus for the day ahead, while evening sessions can aid in recovery and relaxation.
  • Integration: Incorporate yoga poses that specifically target the core and those that enhance flexibility and balance. Tailor your yoga routine to focus on areas that need the most attention based on your kayaking activities.
  • Variety: Mix up your yoga routine to include different poses and sequences. This not only keeps your practice interesting but also ensures a well-rounded approach to strength and flexibility.
  • Listen to Your Body: Adjust poses and practice intensity based on your current fitness level and any existing injuries. Yoga should be challenging but not painful.

By integrating yoga into your kayaking training, you’ll not only build a stronger, more resilient core but also enhance your overall paddling performance and enjoyment of the sport.

Best Touring Kayaks

When selecting a touring kayak, several key features make a model suitable for touring, including stability, storage capacity, comfort, and efficiency over long distances.

The best touring kayaks offer a blend of these features to support extended journeys, whether on open water, coastal environments, or more sheltered lakes and rivers.

For 2024, the market has seen a variety of kayaks that cater to different preferences, from sleek, high-performance models to those designed for comfort and stability. Here are some of the top picks based on recent reviews:

  • Advanced Elements AdvancedFrame Expedition Elite: This inflatable kayak is praised for its durability, stability, and ease of transport. It’s an excellent choice for those with limited storage space, offering an impressive load capacity and on-water performance that rivals hard-sided kayaks​​.
  • Eddyline Whisper (Tandem): Ideal for those seeking a tandem option, the Whisper combines stability and speed, making it perfect for calm waters. Despite its length, it’s relatively lightweight for a tandem kayak and offers ample storage capacity​​.
  • Oru Kayak Coast XT (Folding): Representing the folding kayak category, the Coast XT impresses with its hard-sided kayak-like performance, ample storage, and portability. It’s suitable for those looking for an easy-to-transport option without compromising on durability and on-water capabilities​​.

Safety Tips and Considerations

Whether engaging in yoga practice or kayaking, safety should always be a priority. For yoga, ensure you’re practicing poses correctly to avoid injury, especially when focusing on core strength to enhance kayaking performance.

For kayaking, choosing the right kayak for your skill level and the conditions you’ll be facing is crucial. Always wear a life jacket, be aware of weather conditions, and have a clear understanding of your route.

Wrapping Up

Integrating yoga into your kayaking routine can significantly enhance core strength, balance, and overall performance. The selection of a suitable touring kayak is also critical for a fulfilling and safe kayaking experience.

Safety and preparation are just as important as the physical aspects of kayaking and yoga practice. By combining these disciplines, you can enjoy a more balanced, powerful, and enjoyable paddling experience.