Calmness and StrengthRecharge Your Batteries with SUP Yoga on Lake Constance

Dawn is only just breaking as yoga instructor Raphaela Knoll unlocks the shed of stand-up paddleboards. At this time of day, the Ostbad Überlingen Surf School is still quiet. Twilight still covers the lake and its early guests. Accompanied by the chirping of birds, Raphaela, Julia and Elena bring their boards to the water. Then, sitting down, they paddle out onto the glassy surface of Lake Constance. They want to welcome the day with a round of asanas.

In yoga, this is the name given to the postures you assume and hold for a few moments during your practice. This is particularly good in the morning, when you are stretching your body to straighten up after a night's sleep. This will restore your flexibility. " Get the energy flowing," Raphaela Knoll calls it. And she adds: "The feeling of calm and gratitude that many people experience during yoga often carries them through the day. That's why yoga is especially beautiful in the morning.

Sun Salutation on the Water

First, the SUP boards are tied to an island anchored to the shallow shore. This allows Raphaela, Elena and Julia to practice without being blown away by the wind. Raphaela leads the class with a calm voice: the three of them perform elements of the sun salutation, plus lots of stretches and twists. Nature provides an extra dose of happiness.

Raphaela Knoll runs the Yoga Shala Bodensee School in Überlingen. In addition to regular classes on land and water, she also offers weekend workshops. There you can experience SUP Yoga sessions in the mornings and evenings at sunset. The yoga instructor works together with the small surf school at Ostbad Überlingen. Their cozy bungalow is the home base for changing and socializing after class.

Of course, this is completely different on the water than on solid ground: the board reacts to the slightest movement. That's why when you practice on a SUP board, you take your postures even more slowly - so you don't take a surprise dip in Lake Constance. At the same time, the asanas on the bumpy surface will better engage your small, deeper muscles. And, of course, the surrounding nature enhances the feelings of happiness and relaxation that many people experience during yoga anyway. "We also deepen our breathing during yoga," Raphaela explains, "and get a lot of pure sea air into our lungs. In addition, the vastness and clarity of the lake is transmitted to the practitioners during the short final meditation."

The water and sky are now shimmering in all shades of pink and blue. There is hardly any wind in the morning. Apart from the three women and few water birds, nobody is on the water in Überlingen yet. Even the Ostbad doesn't open until much later. The mountain scenery and the water are simply good for body and soul. The silence is occasionally broken by the soft laughter of the yogis - when one of them drifts off or the board starts to sway dangerously during a backbend. The three also do a few yoga sessions away from the island.


Suitable for Beginners

Exercises to Get Started

If you want to try yoga on a SUP board for the first time, Raphaela recommends starting with a simple seated exercise:

Sit in a yoga position, such as cross-legged.

Straighten your back vertebra by vertebra, looking straight ahead. Close your eyes if you can.

Now balance your head on your spine. Find a place where your head no longer has any weight on it.

Now stretch your arms upwards, palms facing each other.

Try slowly turning your upper body to the right and left.

Come back to the center.

According to Raphaela, the Child Pose, in which you sit on your heels and bend forward with your arms outstretched until your forehead touches the floor, is also a good starting exercise. If this works well, try the Downward Dog Pose on the board. Standing yoga poses come last and are the most challenging on the wobbly board.

Yoga on Lake Constance is not always as lonely as this morning. Every spring and summer, Raphaela organizes the Lake Constance Yoga Festival. For four days, people from all over the world practice yoga together, listen to concerts and lectures, and dance. Of course, there is also plenty of opportunity to exchange ideas.

"Once a child of the lake, always a child of the lake," the yoga instructor answers when asked what she likes about Lake Constance. "I just love Lake Constance. And I especially like the light moods in the morning and evening.


Raphaela usually ends the classes with a simple, soothing ritual:

Sit on the yoga board and close your eyes again.

Pick up a few drops of water with your hand and run your wet fingers over your third eye in the center of your forehead.

According to yoga teachings, this represents the connection between body, mind and soul.

Back on the shore, the three women are greeted by the sun. They quickly change out of their wetsuits - it was cool this morning! - and take a few more sips of tea. Julia, Elena and Raphaela sit on the wooden steps of the surf school terrace with happy faces and enjoy a few quiet moments. They're about to head out into the hustle and bustle of everyday life.


Mehr Information
about yoga: yoga-shala-bodensee.de | yogafestival-bodensee.de
and about the region: echt-bodensee.de