六,低弓箭步式
Low Lunge Variations
从趴式或下犬式的动作，抬起右脚向前，双手在脚上做支撑。目视水平前方以保持平衡，然后可以把双手放到膝盖或大腿上。
From Table Top or Down Dog with your hips over the handle, bring your right foot forward so your hands frame your foot. Look to the horizon for balance before walking your hands onto the knee or thigh.
感觉稳定了之后，可以双臂前伸。也可以左手支撑在板面，另一只手伸向天空，做一个转体的动作。
Once you feel stable, explore arm variations like reaching both arms to the sky or adding a twist by planting your left palm on the board and lifting your right arm toward the sky. Switch sides.
七，侧跨站立前弯式
Wide Leg Standing Forward Fold
从低弓箭步式开始，把双手放到膝前的板上，然后双脚分立于板的前后两侧。在双脚转体的时候双手要均衡支撑，放低脚踝彼此相对。两只脚张开的距离要相等，双手在肩膀下方，脚跨开的宽度要大于臀部，脚趾轻微朝里。
From Low Lunge, place both hands inside the front knee and walk to the rail (side of the board). Apply even pressure with your hands as your rotate onto the ball mounds of both feet, then lower heels toward the opposite rail. Hands and feet should be the same distance apart that you would have them on land: hands beneath shoulders, legs wider than hip distance with toes slightly turned in.
八，半驼式
Modified or Half Camel
跪在SUP板的把手附近，用手支撑低腰，慢慢转体成骆驼的样子。不稳定的水面会增加一些挑战性。从跪姿开始轻轻的后弯腰，放一只手在后面支撑，提臀，另外一只手向后伸展。然后，换一边做相同的动作。
Kneeling around the handle of the board, support the low back with your hands before moving into Camel. The instability of the water can create more challenge, so start with your toes tucked, or explore a gentler kneeling backbend by placing one hand behind you, lifting the hips, and sweeping the opposite arm overhead. Switch sides.
九，睡鸽式
Sleeping Pigeon
在水上做睡鸽式会感觉非常舒缓。让你的腹股沟位于SUP板把手上。有必要的话可以用衣服垫一下。放松身心，倾听海浪拍打桨板的声音。
There is something so soothing about Sleeping Pigeon on the water. Make sure your groin is over the handle of the board. If you need a bolster, try using your life jacket (conditions permitting). Relax into the pose and listen to the sound of the waves as they lap at your board.
十，桥式
Bridge Pose
先躺在SUP上， 骶骨位于把手附近，屈膝，让脚掌触地，双手够着脚后跟。双脚张开的宽度略大于臀宽。朝上方抬起臀部，紧缩双肩来让身体挺得更高。你可以单独抬起一条腿来增加挑战性。
Start on your back with your sacrum over the handle, knees bent and soles of your feet on the board so that your fingertips can graze your heels. Keep your feet slightly wider than hip-distance apart. Lift your hips toward the sky and bind your arms beneath to find more height. For an added challenge, try lifting one leg at a time.
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