Use the water-rower as a zen-cardio compliment to any type of yoga practice.
- Class design for rowing/yoga hybrid classes such as Row & Flow, 30/30 Row/Flow:
- Cues are adjusted to reflect the yoga vocabulary and integration of the breath.
- Terminology for rowing based on assumption that instructor has Indo-Row® experience.
| Warm-Up Learn to Row | 3-4 min | 22-24 | Easy row: get a feel for the rower/console; preview class.Break down row: Legs only, core only, arms only.Build it back up: legs-core-arms, arms-core-legs.Timing: ONE, two..three. POWER, patience…patience.Breath: exhale to drive; inhale to return. | |
| Pressure Test | 3-4 min | 24-26-28 | Familiarize with “their level”: what does each pressure feel like? Build energy and heat: about one minute at each pressure, 24-26-28. Continue to teach proper rowing form. | |
| Stretch | 2-4 min | N/A | Feel free to use yoga terminology here to show relativity: Seated forward fold using foot board; seated twist, supine “plank” stretch, etc. | |
| Wave 1:POWER | 3-5 min | 24-26-28 | Building wave (24-26-28) is great here, as it is a continuation of the pressure test. Cue the drive of the legs and feet. Grounded, just like mountain pose serves in yoga. | |
| Wave 2: ENERGIZE & MOTIVATE | 3-5 min | 26-28-26-28 | Mixed Wave (26-28-26-28) or Tabata Timed (10 secs easy-20 seconds full, etc. alternating for the bulk of the song, 3 or 4 minutes for 6 or 8 cycles of tabata). Cues are energized. | |
| Core | 2-4 min | BPM 100-120 | Use a yoga block to use to align hands/shoulders and for tension/proprioceptive feedback for core. Complete 90-120 seconds simple core/Pilates moves. Return to easy pressure for remainder of song. | |
| Wave 3: FLOW | 5-7 min | 26 | Endurance Wave: Prepare for steadiness of yoga by rowing at a strong 26 for the length of the song. Focus: form, alignment, flow, efficiency, strength, poise, length. | |
| Cool Down Row & Stretch | 3-4 min | 22-24BPM N/A | Same as beginning, but include standing lunge w/ knee on the seat, lateral flexion (standing), and standing figure four with “easy” eagle or prayer arms. Transition for balance.Hamstrings/chest already open and ready to flow… |
Class Design Notes: One major irony of Row & Flow is that in rowing, you exhale as you lengthen (catch) and inhale as you shorten (return). It’s important to point this out. Students will find their initial power in the row, and their elongation in the flow. Eventually, by the end of class, they will have a great feeling of overall balance in body and mind.
*Teacher replaces times with exact times of songs. “Music Map” time segments for waves.
mind.body.train.
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