S.U.P. Yoga Classes

* If you purchase the 4-class pack please know that it can only be used by you, the person who purchased it.

** Purchasing the 4-class pack does not automatically sign you up for classes, please make sure you are registered for each class you would like to take after purchasing the package deal.









SUP Yoga

Move, breathe, sweat, and surrender. Our SUP yoga class is our most popular and most offered yoga class. We'll move through a wide range of yoga postures while offering different variations to meet all levels.

SUP Yoga Gentle

Looking to ease into SUP yoga or just prefer to move a bit slower? Then gentle SUP yoga is the class you're looking for. Our gentle SUP yoga class includes postures from a prone, seated, or kneeling position making this class incredibly accessible to all people and all experience levels.

SUP Yoga 2

Have you been practicing yoga or SUP yoga for awhile and looking for more of a challenge? SUP Yoga 2 is built off of the foundation of our SUP Yoga class but offers more challenging postures that are not always offered is our normal SUP Yoga class. This class is also during the "wake" period of the day which means more waves and more fun! Get ready to try new things and laugh your way through this invigorating class.

SUP Yoga Restorative

Offered once a month, SUP restorative yoga is truly a treat and one of our favorite class offerings. We head out with yoga blocks and use them to support ourselves in deep but comfortable stretches that we hold for 3-5 minutes. Not only does this class feel great physically, it's incredibly relaxing, helping us to heal our nervous systems.


This is where we start. In the basic class you'll learn how to stand up, paddle, and turn as we go over all the basics of stand up paddle boarding. By the end of class you'll know how to correctly and safely paddle on an open body of water.








There is nothing more magical than being on the water as the sun is setting over the lake! Join us for a sunset paddle that turns into a beautiful and unique night paddle. We provide the boards, light-up paddles, headlamps, and glow sticks ... all you have to do is show up! (This is not a lesson. Previous paddle experience is required).






If you've taken the basic paddle boarding class and just want to cruise on your own, text/call Colleen at 847-520-7009 to schedule a rental day/time!

1 - HOUR







Want a little extra attention for your paddle boarding lesson or SUP yoga class? Have a group that you would love to do a private class with?

Email Casey at and we'll figure out a day and time that works best for you!
*$250 Minimum
**Cancellation fees may apply

1-7 People


8-10 People


Parties & Special Events

Looking to bring something different and seriously fun to your next get together? May we recommend some paddle boarding! We can help you find a location on Bangs Lake (we recommend Lindy's Landing) or if you have a pool big enough, we can travel to you. Standup and Flow would love to be at your next event, just email Casey at for details.

Standup and Flow has a 24-hour cancellation policy. If you cancel within the 24-hour window before class, you will not receive a refund.

Private Classes

Do you have a group that would like to join us on the water for your own personalized class? All privates happen on Saturdays at 11am. We can accommodate 1-10 people and can customize the class to you, choosing from SUP yoga, gentle SUP yoga, restorative SUP yoga, SUP yoga fitness, paddle boarding lesson, or group paddle. Privates are a fixed price regardless of how many people are in your party. Email for more information or to reserve.

Online signup ( 1-10 people )