A Human Web
Join

Yoga flows

Yoga for rowers: a 25-minute class for the hips at the catch, back endurance and the upper back, off the water

A 25-minute class for lighter days or after easy water sessions, once or twice a week. It practises hinging from the hips for the catch, works hamstring and hip range, builds endurance in the back and buttock muscles with moving poses rather than long planks, opens the upper back, and ends with slow breathing and rest. The structure is our editorial choice: no published trial has tested yoga in rowers, and no programme has been shown to prevent rowing back pain. It sits beside your rowing and strength training, never instead.

25 minBeginner16 movesNo equipmentBack · Abs · Glutes · Hamstrings · Hip flexors · Shoulders
Follow along: a timer, a cue and the next move, one step at a time.

Settle (about 3 minutes)

  1. Slow breathing (6 breaths a minute)2 min
    Beginner · 3D demoIn for about 4, out for about 6, with no holdsEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)
  2. Cat-cow8 waves, slower than feels natural
    Beginner · Back, Abs · 3D demoKeep the rounding small after a long session on the rowing machineHarder: Half lord of the fishes (Ardha Matsyendrasana)

The catch: hips, not your lower back (about 7 minutes)

  1. Hip-hinge practice8
    Beginner · Glutes, Hamstrings, Back · 3D demoHips back, back long, as the lean at the catch should come from the hipsHarder: Kettlebell deadlift
  2. Supine hamstring stretch with a strap45 s each side
    Beginner · Hamstrings, Calves · 3D demoOther knee bent; tingling down the leg is a nerve signal, so ease offEasier: Leg-up hamstring stretchHarder: Contract-relax hamstring stretch (PNF)
  3. Low lunge (Anjaneyasana)45 s each side
    Beginner · Hip flexors, Quads, Glutes · 3D demoBack knee paddedEasier: Half-kneeling hip flexor stretchHarder: High lunge (crescent lunge, Ashta Chandrasana)
  4. 90/90 switch10 slow switches, pause at the ends
    Intermediate · 3D demoHands behind you if you need themEasier: Reclined figure four (eye of the needle, Sucirandhrasana)Harder: 90/90 hip lift-off

Back and buttocks, moving (about 6 minutes)

  1. Bird dog2 sets of 6 each side, 5 s holds
    Beginner · Back, Abs, Glutes · 3D demoLower back steady; breathe through each holdEasier: Bird dog, one limb at a timeHarder: Bear crawl
  2. Glute bridge10 slow lifts
    Beginner · Glutes, Hamstrings, Abs · 3D demoPress through your heels; ribs down at the topEasier: Pelvic tilt into bridgeHarder: Single-leg glute bridge
  3. Warrior III (Virabhadrasana III)3 to 5 breaths each side
    Advanced · Glutes, Hamstrings, Back · 3D demoHands on a wall at hip height; hips levelEasier: High lunge (crescent lunge, Ashta Chandrasana)Harder: Standing splits (Urdhva Prasarita Eka Padasana)
  4. Side plank2 holds of 20 s each side
    Intermediate · Abs, Hip abductors, Shoulders · 3D demoOn your forearm, knees down to start; leave it out with rib painEasier: Knee side plankHarder: Side plank with leg lift

Upper back (about 4 minutes)

  1. Thoracic rotation6 rotations per side, moving with the breath
    Beginner · 3D demoLeave it out with rib painEasier: Side-lying open bookHarder: World's greatest stretch
  2. Prone Y-T-W raises5 of each shape
    Beginner · Back, Shoulders, Neck · 3D demoNeck long, shoulder blades back and downEasier: Wall angelHarder: Bent-over reverse fly
  3. Sphinx pose (Salamba Bhujangasana)2 holds of 20 to 30 s
    Beginner · Back, Abs, Chest · 3D demoSkip it if arching hurts your backHarder: Cobra pose (Bhujangasana)

Hands and rest (about 5 minutes)

  1. Wrist & forearm flow1 min
    Beginner · Forearms · 3D demoSlow circles, then palm up and palm downEasier: Wrist circlesHarder: Wrist flexor stretch
  2. Child's Pose (Balasana)1 min
    Beginner · Back, Shoulders, Glutes · 3D demoKnees wideHarder: Extended puppy pose (Uttana Shishosana)
  3. Corpse pose (Savasana)3 min
    Beginner · 3D demoLet your breathing slow

Tips

  • Do this on lighter days, not straight before a hard piece or a test.
  • Pain at the side of the chest that gets worse with deep breaths, coughing or rolling over in bed may be a rib stress fracture: see a GP or physiotherapist early. Leave out the twists and the side plank until it has been checked, as in our Pilates for rowers class.
  • Fold from your hips, not by rounding your lower back: it already nears its bending limit at the catch.
  • Juniors 15 and under can count it as core and conditioning, as British Rowing's guidance allows.
  • Keep your strength training: this class doesn't replace it.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

Find more moves like these

More yoga flows

Beginner yoga flow

A 20-minute beginner yoga sequence: mountain, chair, warrior II, triangle, tree, down dog, cobra and child's pose.

20 minBeginner11 movesA step

Sun salutation flow

A 20-minute flow built on sun salutations A and B, with warrior poses and a short cool-down.

20 minIntermediate8 movesNo equipment

Yoga for tight hips

A hip-opening yoga sequence: low lunge, lizard, goddess, pigeon, bound angle and happy baby.

25 minBeginner10 movesA wall

Questions people ask

How long does the yoga for rowers: a 25-minute class for the hips at the catch, back endurance and the upper back, off the water take?

About 25 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

No equipment: your body and some floor space. A mat makes floor work more comfortable.

Is it suitable for beginners?

It is written for beginners. 11 of its 16 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.