Yoga increases flexibility and mobility to reach tricky holds, improves balance and body awareness especially important for dynamic transitions, and trains your mind and body to keep calm and steady while crushing a sketchy route.
Yoga is being offered more and more at climbing gyms and generally in the climbing community. That’s not because all the yogis have suddenly jumped on the climbing bandwagon, but because yoga can actually improve our climbing technique and performance!
In addition to strengthening the muscles we need for climbing, yoga increases flexibility and mobility to reach tricky holds, improves balance and body awareness especially important for dynamic transitions, and trains your mind and body to keep calm and steady while crushing a sketchy route. All of this decreases the risk of injury and helps us advance to more challenging routes!
Here's some of my favorite yoga poses targeted for climbers with some very basic description. Feel free to reach out with any questions and enjoy!
Yoga for Strength
(Left) From All Fours, opposite arm and leg extended on inhale (Center) knee to nose on exhale (Right) From High Plank, round back and bring knee to nose
(Left) Fallen Triangle, from Plank bring knee to chest, lift opposite arm and roll to outside of back foot as you extend the lifted leg under the body (Right) Shalabhasana, lift arms and legs from the inside of the thighs, keeping bum relaxed
Dolphin push-ups. Keep your elbows should width apart and move back and forth with control.
Yoga for Flexibility
(Left) Forward Fold with one leg bent and lift opposite hand to the sky (Right) Bring one foot flexed on top of the opposite thigh, grab the back of your thigh or shin and gently pull legs towards you, relaxing other foot and upper body
(Left) From Low Lunge, straighten front leg and flex foot, activating thigh and pulling knee cap upwards - not pushing your knee toward the mat - bringing hands to blocks or mat (Right) Walk hands to the outside of the extended leg, maintaining a flexed foot
(Left) From Low Lunge, grab back foot with hand of same side - you can also use a strap or tshirt to help reach (Right) From standing on knees, step one leg out to side, extend opposite arm up creating length in the upper body, then fold over extended leg
Yoga for Mobility
(Left) From Downward Facing Dog, step one foot to outside of the same side hand. Keep back knee lifted, letting hips sink toward mat (Right) Drop back knee and either keep upper body as is placing hands on blocks or mat, or slowly lower upper body further down if accessible to you
(Left) From All Fours, lift one arm up and thread it under the body, placing shoulder and cheek to mat. Extend opposite arm towards front of mat with option to walk it over to the opposite corner of the mat (Right) Wild Thing. From Plank, bring one knee to chest, extend arm of same side upwards and roll to outside of back foot. Then plant lifted foot behind you and shine your heart to the sky extending the lifted arm in front of you and pushing yourself away from the mat with planted hand
(Left) Step feet slightly more than hip width apart and turn feet out a bit then squat down and bring hands to heart center, finding length in upper body and lifting chest forward. Option to open to one side or bind (Right) Wide-legged Forward Fold, plant one hand onto mat below face and raise other arm up to the sky, keeping the weight in the balls of your feet.
Yoga for Balance and Dynamic Movements
Begin in a Chair and twist, then bring all of your weight onto one leg, lift opposite foot, and with control, step back into High Lunge twist with option to step back into a Chair Twist
Begin in Low Lunge with arms extended upwards then fold upper body forward, windmill arms behind you, and lift back knee. Repeat to a few cycles of breath, allowing your breath to guide the movement.
Begin in High Lunge with arms extended upwards and straighten front leg. Inhale to lengthen, exhale to bend both legs and twist toward outside of the front leg. Repeat to a few cycles of breath, allowing your breath to guide the movement.
Begin in a Warrior 2 bind - feel free to use a strap or tshirt to help you get into the bind! Shift all your weight to the front leg and with control step back foot forward to meet the front foot in a Forward Fold bind. Then come up to standing on the free leg, bringing your bind with you into a standing balance. Release the bind and open into a standing balance twist. Option to take Eagle variation at the end. Don't forget to breathe!
Begin in Warrior 3, flexing extended foot, keeping core active, and pulling tailbone towards back foot. Calculated, bend into standing leg and with control step back into High Lunge. Then open into your variation of Side Lunge. For an added challenge switch to other Side Lunge without using your hands for support.
Yoga for a Calm Mind and Body
Belly breathing
Nadi Shodhana
20 mindful breaths
Body scans (great technique for throughout the day)
Maintain a natural breath in and out through the nose even during stressful or hard efforts
Keep an eye out for my more detailed post on breathwork coming soon!
Feel free to reach out with any questions or to let me know if you found this post helpful! I first stumbled upon yoga via climbing. At first it was just a nice pre-climb stretch, but over time it has elevated my climbing performance as well. Now I teach yoga specifically targeted for climbers. My classes are suitable for all levels of climber and yogi. I offer lots of modifications and options so you can take what is best for you out of the practice.
Check out the “Yoga” section to sign up for a flow with me or to purchase a pre recorded class. Also keep an eye out for “Climbing and Yoga” retreats coming up!
