Owner & Instructor
Cassandra Willett
Cassandra Willett is a WPA certified SUP (Stand Up Paddle Board) instructor who was certified by the professional ocean athlete Gillian Gibree in San Diego through Paddle Into Fitness. While growing up in Flandreau, South Dakota she spent most of her summers swimming, playing sports, and being outdoors. She is married to Reginald Willett, who also helps her with Flow and Paddle.
She enjoys being on the water, traveling, hanging out with family and friends, and being in the yoga studio or gym! Cassandra is a Certified Yoga Teacher Trainer with Yoga Alliance and plans to teach kids yoga in the future. We are blessed to be a part of such a great community. I hope to provide each of the students with knowledge of paddle boarding and water safety instruction so each of you will be comfortable getting on the paddle boards and walking on water with us.
Cassandra is Certified in 1st Aid in addition to being a Yoga Teacher Trainer, SUP Yoga Teacher Trainer, Stand-up Paddle Board Instructor and is still continuing her education of her passion.
Our Mission
Our mission is to provide, promote and support safe outdoor recreation for all to engage in active, healthy lifestyles and experiences.
Aimed to improve the quality of life of those we serve our sustainable commitment is to host water safety clinics and youth programs that help develop important life saving skills in our community.
Certified Yoga Teacher Trainer
Flow and Paddle's Instructor Cassandra Willett is a Registered member and Certified Yoga Teacher Trainer
Red Cross Trained and Certified
Flow and Paddle is First Aid and CPR Certified and Trained
WPA Certified and Trained
Flow and Paddle is certified registered members of the Global Standard for Stand-up Paddling
Policies & Guidelines
Overview
- Lake use and amenities at your own risk (No Lifeguards provided).
- To participate you must be a strong swimmer
- US Cost Guards PFD requirements at all times.
- SUP leash must be worn at all times on lake.
- Must be at least 13 years of age in order to operate a boat or board alone.
- There is a maximum of 5 people per pedal boat, 2 per SUP (Including Child)
- All watercrafts must be returned to the dock at or before 30 mins before close.
- Alcoholic beverages, drug use is strictly prohibited. Anyone under the influence will be denied use.
- The possession or use of firearms is strictly prohibited.
- Watercrafts are to be operated in a manner that will not infringe upon the rights of other paddlers, or endanger lives and property of others.
- Operator reserves the right to deny service in good faith.
- We observe and uphold the weight limits posted by manufacturers.
- We reserve the right to exclude any person we deem to be incapable of meeting the rigors of participating in the activities or who refuses or is unwilling to follow the directives of the activity leaders.
- There may not be rescue or medical facilities, first aid, or the expertise necessary to deal with the injuries and damages to which you may be exposed.
- Events involving outdoor activities are subject to weather conditions and may need to be modified or changed depending on weather conditions that day.
- We reserve the right to change, modify, postpone or even cancel without notice
- No refunds will be provided.
- Rescheduling and reservation modifications are for eligible participants only
- Will be charged an additional hour if return time is exceeded by 15 minutes
- No fishing
- No Motorized boats
- No Swimming
- No Littering
See waiver for additional Polices and Guidelines
Contact Us
We love our customers, feel free to visit us during normal business hours.
Located at the beautiful Lake Lorraine on the corner of Terry ave.
Lake Lorraine
Call or text (605) 838-5303 Email us using the link below. Thank you!
SUP Yoga (Standup Paddle Board Yoga)
What "SUP" Yoga
SUP Yoga is the practice of yoga on a stand up paddle board on a body of water. SUP Yoga has become a trending water sport for yogis and for those who already enjoy paddle boarding. In fact, many yogis are improving their yoga skills tremendously by practicing SUP Yoga as it requires more strength, balance, and focus.
Benefits of SUP Yoga
7 benefits of SUP Yoga
SUP Yoga has several amazing health benefits and so does stand up paddle boarding. If you were to combine both paddle boarding and SUP yoga, your work out would increase immensely. In short, paddle boarding is a full-body workout, meaning it works your legs, back, core, shoulders, and arms. Paddle boarding for 15 minutes and then completing a 15-minute yoga flow would be an amazing workout challenge.
- Refines technique on land
- Strengthens new muscles
- Relieves stress (fresh air, sounds of water & nature, gorgeous scenery)
- Improves breathing techniques
- Increases flexibility
- Drastically improves balance
- Gets you outside with nature- which is proven increase your health and well-being
Benefits of SUP
FITNESS MARRIED WITH FUN
HIGH ENERGY & LOW IMPACT
ENGAGES ALL YOUR CORE MUSCLES
BUILDS ALL BODY STRENGTH
THE PERFECT COOL DOWN
RELIEFS STRESS
IMPROVES BALANCE
INCREASES STAMINA AND ENDURANCE BY ENGAGING ALL YOUR CORE MUSCLES
LIFE JACKET WEAR / WEARING YOUR LIFE JACKET
There's no excuse not to wear a lifejacket on the water!
Boaters enjoy the feel of sun and spray. So it's tempting to boat without wearing a lifejacket especially on nice days. But most boating related drownings happen on nice days.
Lifejackets are available in a wide variety of shapes, colors, and sizes. Many are thin and flexible. Some are built right into fishing vests or hunter coats. Others are inflatable as compact as a scarf or fanny pack until they hit water, when they automatically fill with air.
How to Choose the Right Life Jacket Brochure - PDF
Things to Know:
- The best lifejacket is the one you will wear.
- Certain lifejackets are designed to keep your head above water and help you remain in a position that permits proper breathing.
- Some styles of lifejackets are not intended for weak or non-swimmers (read the label and be honest).
- To meet U.S. Coast Guard requirements, a recreational vessel must have a U.S. Coast Guard Approved lifejacket for each person aboard.
Water Safety
Simple Solution that saves lives
Life Jackets SAVES LIVES. Wear It!
All participants are required to wear a US Coast Guard approved PFD while participating.
All participants must be strong swimmers
Our WPA Certified Instructor provides a water safety course with techniques to keep you safe on the water.
Tips
- Always wear a Life Jacket
- Get a Lesson
- Tell Someone
- Check the conditions
- Wear a Leash
- Know the local laws
- Carry a whistle
- Sunscreen
SUP, PFD, Whistle, Leash and Paddle all Included.
Optional Items to bring
- Water
- Sunscreen
- Hat
- Sunglasses
- Change of clothes
- Hand Sanitizer
- Mask