COLLINSVILLE On a hot summer afternoon, Mary Ellen Mullins rowed a paddle board upstream on the Farmington River.

After traveling several hundred yards to a calm spot on the river, she anchored the 11-foot board for a SUP Yoga session.

" 'What's SUP' is a popular thing to say around here," said Mullins, who explained the term SUP is short for stand-up paddling, in which participants stand up on a paddleboard, similar to a surfboard. She has added yoga to the equation.

The Canton woman has been teaching Hatha Yoga and Qi-Gong in the Farmington Valley for nearly 20 years, and over the last few years she's taught a number of paddle board classes with Collinsville Canoe & Kayak.

She said although the yoga poses are the same, the SUP Yoga experience can't be compared to traditional mat yoga. "There's something magical about doing yoga outside, on the water," she said.

After a warm-up, Mullins went through a series of poses on the board, from forward folding stretches and downward dog to the more complex pigeon pose. The river was fairly calm, but a slight wind presented a additional challenge to the workout.

"The biggest challenge is staying balanced on the board of course. The reward is Shavasana at the end being out in nature in the summertime," said Mullins, referring to a meditation period during which participants are allowed to rest as the river current carries them downstream.

Mullins said the unique workout is a great way to strengthen core and supporting muscles. "It's good for flexibility, it's good for balance, it's good for strengthening the muscles, it's good for your stress level, and being in nature, it helps you unwind."

She said after paddling out and getting comfortable on the board, the yoga sessions last about 45 minutes. The level of difficulty depends on the skill level of those participating.

In addition to SUP Yoga, Mullins teaches basic paddle board lessons as well as SUP Fitness classes. Classes run from $35 to $49.

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Canton Instructor Takes Yoga To The River