Taking Vacation Relaxation to Another Level: Morning Yoga Poses on the Beach!

by | Holistic Health, Mental Health, Yoga

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Morning Yoga Poses On The Beach:

The beneficial effects of yoga are widely recognized and backed by various studies. It’s a discipline that involves the body and mind, helping us to strengthen the muscles, joints, even immunity, while growing our inner well-being. Having said that, what can be a better way to achieve such relaxation and bliss then morning yoga poses on the beach, right?

The sand at your feet, sun on your face and the sound of the waves crashing on the shore. This has to be one of the best places to get some yoga underway! If you haven’t tried it, you’re missing out on an awesome experience. Furthermore, a chance to get connected within yourself, like never before.

morning yoga poses on the beach

The sea + yoga can truly be an unforgettable experience.

Beach Yoga: Things To Keep In Mind

Go Early. Go Late:

Pay attention to the time in which you practice. For example; if you attend a mid day class, what is the temperature like? A smoldering hot sun with hot sand, may not be ideal for some.

Also, think about the crowd. Oftentimes, mid-day the crowd on a beach is at it’s max.

We prefer an early morning or evening yoga session on the beach. Early yoga is also symbolic when it comes to the yoga practice. A Sun Salutation sequence is the epitome of early morning beach yoga.

In addition, Sun Salutation sequence can help in the bodies endeavors for flexibility, activating the metabolism, and truly giving you that boost to start the day!

On the contrary, evening yoga can also be a great wind-down experience. Hence, getting you into a headspace for a deep, restful night of sleep.

Meals & Hydration:

Easy enough to forget, is choosing optimum times where you are well hydrated, but also “light on the belly”.

This will make working through your session more comfortable.

The Sand:

Anther tip would be what you practice on. The sand can add another tricky element to your beach yoga routine. Try substituting your mat for a towel. Not only may you find it a more stable solution on the sand, but also easier to carry.

Secondly, the sand can be somewhat abrasive on some materials. You’ll want to take special care of your sacred mat.

Use Your Surroundings To Your Advantage:

Specifically, we focus on the presence of the waves in this setting. Oftentimes, a meditation moment is held at the end of your session. Use this time to focus not just on breath, but use the waves as a way to focus at that particular moment, or during the yoga routine.

With beaches, there comes distractions. This could be a flock of birds or a group of individuals passing. Use the waves to bring back your focus.

Morning Yoga Poses On The Beach:

Novice yogi’s can also enjoy beach yoga. It’s easy on the joint’s, but also adds a challenge from a balance perspective. Oftentimes, the beach offers the ability to move about, not having to worry about a crowded classroom or boring the run of the mill scenery.

On a surface, such as the beach, move slowly (if new to the setting), and do not exceed your limits. Be practical and real with your limitations.

Above all, don’t forget the breathe! Although the scenery can be “breathtaking” (pun intended), proper breathing techniques still remain crucial. Pranayama, or breathing control, must accompany all your movements.

Below is a list of of some starter yoga poses for the beach. Once mastered, challenge yourself with more advanced asanas or look to hold poses for extended periods, further allowing your body to adapt to the ongoing mind-body challenge, that is beach yoga.

Tree pose (Vrksasana):

At it’s core, Tree pose is all about balance, and concentration.

tree yoga pose on the beach


  • In an upright position, feet firmly anchored to the ground, shift your weight onto your left foot.
  • Slowly bend the right leg and place the sole of the foot on the left thigh.
  • When you feel that you have achieved stability, bring your palms together and stretch your arms above your head.
  • Maintain the position and repeat by reversing the feet.

Be sure to not press into the thigh. This could cause discomfort to the knee joint.

Warrior I Pose (Virabhadrasana I):

A confident type pose, perfect for concentration and bringing strength to your lower body.

warrior 1 yoga pose on the beach


  • Begin by bringing your right leg forward and your left leg stretched back.
  • Rotate the rear foot outwards and bend the knee of the right leg.
  • The gaze is fixed in front of you, your arms are up with your hands together.
  • Move your gaze upwards when you feel stable,
  • Repeat on the other side.

Downward Dog Pose (Adho Mukha Svanasana):

A staple in many yoga routines. Downward Dog is excellent by itself or as part of a sequence of asanas. In addition, the full body becomes active and engaged with Adho Mukha Svanasana.

downward dog yoga pose on the beach


  • Firstly, place your palms and knees on the ground to start.
  • Palms positioned well in front of your shoulders, towards the top edge of your towel.
  • Then, lift your knees and push your pelvis upwards, pressing through your hands, extending your arms and legs.
  • Downward dog somewhat reflects an inverted V.

As you progress, try and engage the core, and hold the position for extended amounts of time.

Cobra pose (Bhujangasana):


  • Firstly, lie on your stomach, stretching your legs well back behind your body. The tops of your feet positioned on the ground.
  • Then, bend your elbows, placing your hands at shoulder height.
  • Begin to raise your torso, press your pubis to the ground, contracting the buttocks and shoulder blades inward.
  • Cobra is ideal for practicing on the sand. The sand offers a soft supporting base in which you can oftentimes, hold for extended bouts of time.

Bow Pose (Dhanurasana):

bow yoga pose on the beach


  • Lie flat on the towel or mat with your stomach facing down.
  • The arms are extended along the body.
  • Then flex at the knees, lifting your thighs off the ground, attempting to grab your ankles with your hands.
  • Bow pose is ideal for stretching the abdominal muscles and groin region.

A Version Of Bridge Pose (Setu Bandha Sarvangasana):

bridge yoga pose on the beach


  • For Bridge pose, begin on your back.
  • Then, bend your knees and bring your heels towards your buttocks.
  • With an exhalation, push on the heels to bring the pelvis upwards. (The weight is now on the shoulders and feet).
  • When ready, place your hands near your head and lift up onto your arms in an arc.

Corpse Pose (Savasana):

One of the best beach yoga poses executed with your eyes closed, is Corpse pose. In addition, it can be an excellent choice to end a session.

corpse pose on the beach


  • Firstly, be in a supine position with your arms extended, and your palms facing upwards.
  • Then, allow the feet to fall outwards.
  • Now, simply relax, letting your breath guide your meditative state.

Final Thoughts!

Indeed there are many benefits with engaging in a beach yoga session. Importantly, is continuing to have an understanding of your limitations, and always practicing in a safe manner.

Technique is important when it comes to yoga. Don’t compromise technique just to complete a pose. It may be reasonable to work-up to certain poses or make modifications to them to fit your body, at that specific moment in time.

Disclosure: This post may contain affiliate links. If you use them to purchase items, then we may earn a small commission. Hope you find something that you like!
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