Sculling with yoga

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An activity based performance-development course designed to build a foundation of technique, awareness and balance through a process of assessment, learning and practice.

Here are some notes on our Sculling with Yoga concept, in theory and in practice. We hope it will give you an understanding of why our teaching is the way it is, and what to expect if you sign up for a course.

Don’t be put off by the number and extent of the sessions described below: there’s no obligation to attend them all. If you prefer to spend your afternoons out cycling or playing tennis, that’s fine. But we do recommend that you aim to complete at least 18 hours of supervised activity during the week if you want to see a measurable effect on your performance.

If you’re highly motivated (perhaps you have a race coming up that you really want to win) then you’ll want to participate in the full programme, and more.  That’s OK  too: there will be opportunities for extra coaching sessions, group or individual.  And you’ll be able to go on unsupervised river outings, as long as you’re not a beginner.

The Theory

• Complementary disciplines.  Combining rowing with yoga provides a strong and effective base for skill development.
• A flexible schedule.  With a small group, it’s possible to vary the programme to suit individual needs.
• Finding Balance.  Special attention is given to finding the right balance between physical exertion, nutrition, recovery and rest.
• Strength & technique.  We aim to show how power can be more effectively used to improve performance without additional effort.

The Metrics

• Where to start. Basic individual metrics – height, weight, reach etc. – will provide a reference point for subsequent performance data.
• What to measure.  Whatever is relevant. Force-curve data from RP3 and on the water. Cadence and angles; power per pulse; posture at catch and finish; heart rate; seat movement and rhythm and more.
• Interpreting the data.  Working with templates; peer-comparison theory; video analysis – we have some innovative analytic options  for the data you generate.

The Setup 

• Your boat. Set-up basics: relative heights of feet, gates, seat; interaction of angles (arc, pitch,  posture, reach).
• Body & mind. Breathing, flexibility, balance, visualisation, space, connections and awareness: we treat yoga as part of the setup and maintenance procedure for your sculling, with a view to making practice more comfortable, sustainable and effective.

The Yoga

Our specialist course will have Yoga Nidra and Yoga Flow classes alternating in the afternoon. Mobility and pre-sculling warm-up sessions will be held each morning.

All these sessions will target balance, breathing, relaxation, and awareness of the necessary ranges of movement. We will be exploring our flexibility, strength and sculling using yoga, while working to reduce the chance of injury and enhancing the recovery process.

Additional input will come from specialists Nayana Cariappa and Marina Traub we are developing what we believe will be the best sculling-with-yoga course in the world. It will analyse and explore many aspects of yoga, and how these can be applied to our training, practice and progress in sculling. This is not just about stretching and warm-up sessions: it’s something else altogether – an objective-driven yoga program with a lot of sculling included!

The programme in practice

• On the water. At least two supervised sculling outings per day.
• On the road. Optional cycling every other afternoon.
• On the mat. Two supervised yoga sessions per day.
• In the classroom. At least three analysis sessions per week.
• At the table. Nutritionally appropriate meals from fresh local produce
• The coaches.  All qualified and experienced professionals.

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A typical day’s schedule

Time	Event	Location
6.30	Morning Mobilisation Yoga	Yoga Studio
7.30	Quick Breakfast	Dining room
8:00	Morning Loop – On the water	Boathouse
9:30	Off water Yoga Stretch/Cool Off	Back lawn & yoga room
10:00	Full breakfast	Dining room
10.45	Technical paddle	River
12:00~16:30	LUNCH then Rest period & video analysis	Dining room then anywhere
16:30	Tea	Terrace
17.00	Yoga Nidra, Yoga Flow, Cycle or water session	Yoga room, river, road
19.30	Dinner	Dining room
21:30	Bedtime	Bedtime