One of the best ways to improve climbing is by doing yoga. Helping with building flexibility, yoga for climbers allows you to move through tricky sequences with more creative footwork.
The practice helps improve balance, body awareness, breathing, and strength. Also, by correcting muscle imbalances, improving stability in the joints, and increasing the functional motion range, yoga helps prevent injuries. In this guide, we will show you the climber yoga poses that guarantee maximum benefits if you intend to go climbing on your next hiking or backpacking trip.
Yoga for Climbers: Poses Every Climber Should Try
1. Mountain Pose
This is one of the simplest climber yoga poses. For this reason, it is recommended that you start and finish each yoga session with the mountain pose. If you intend to wear your climbing or hiking boots soon, the steps below will help you with this pose:
Stand with your heels slightly apart and big toes touching. Evenly balance your body weight by lifting and spreading the toes and rocking the entire body on the feet.
Lift the kneecaps and strengthen the feet’s inner arches. Turn the upper thighs inward slightly and then draw the tailbone and pubic bone toward each other.
Without sticking the ribs out, lift the upper body and stretch the shoulder blades back. Next, drop the shoulders.
Drop and straighten both arms, allowing the palms to open in front of you.
Through the crown of your head, grow tall. Keep the chin parallel to the floor.
Keep the tongue flat on your mouth’s floor and soften the eyes.
- Promotes relaxed strength and stillness, making things much easier for you once you put on the hiking pants and put your climbing gear in the hiking backpack.
2. Warrior I
Once you gather your climbing & hiking gear and head out to enjoy nature, you will have to make use of high-steps. As yoga for climbers, Warrior I helps develop stronger hamstrings, hip flexors, and quads, allowing you to extend the legs for both high-stepping and reach sideways placements.
Reach the left leg back and bend the right knee directly over the right ankle.
Place the left foot flat at a forty-five-degree angle. Ensure the right ankle and foot are at a ninety-degree-angle pointing forward and that the right heel is aligned with the left heel.
Draw the right, outer hip back. Be sure to align the right thigh parallel to the ground.
Lifting the torso, slightly arch the upper back while raising both arms above your head.
Point the fingers up with your palms facing together. Lift the ribcage away from your pelvis.
Look forward while keeping the head in a neutral position.
Repeat on the other side.
- Increases leg endurance – this helps prevent Elvis’s leg.
- Strengthens the quadriceps, hip flexors, and hamstrings.
With this climber yoga pose, you get improved balance and stronger ankles and knees. This allows you to stand on small holds. Since the pose increases blood flow, it helps climbers and hikers exploring high altitude areas recover more quickly.
With both knees bent slightly, lift the left foot and balance on the right.
Reach up with both arms and then sink into the hips to create a sense of spine straightening and lengthening.
Cross the left thigh over your right and keep the left toes pointed to the floor. Try to wrap the top of the left foot around your lower right calf.
Cross the forearms, placing the right above the left and then bending the elbows. Press the inside of the left hand against the lower part of the right hand’s palm.
Raise the arms and bend your elbows such that the upper arms remain parallel to the ground, with the fingers stretched upward.
- Stretches the deltoid, trapezius, and latissimus dorsi muscles.
4. Downward Dog
Improving shoulder strength, this climber yoga pose gives you the ability to reach further. The pose also increases shoulder strength, making it possible for you to have improved stability in manteling and gaston moves.
Drop to your knees and hands with the knees directly below the hips.
Spread the hands slightly in front of the shoulders, with your index fingers turned out slightly.
Lift the buttocks and then slowly straighten the legs, without locking the knees.
Stretch the heels down.
Press the bases of your index fingers firmly into the floor and lift the inner arms.
Pull the shoulder blades away from the ears, broadening your collarbone.
Do not allow the head to hang – keep it between the upper arms.
- Prevents rotator cuff injuries
- Stretches and strengthens the shoulder muscles and latissimus dorsi.
- Stretches Achilles tendon, calf muscles, and hamstrings.
Though easy to execute, this yoga for climbers has numerous climbing applications. It improves the back flexibility for the reach moves. Strengthening the butt muscles, the pose helps with maintaining balance if you have to deal with small holds after donning your hiking shirt and hiking hat.
Arms by your side, lie flat on the back.
Bend the knees and bring the heels close to the buttocks.
Lift the chest and raise the hips, keeping both thighs approximately parallel to each other. Avoid clenching the buttocks.
Press both feet into the ground and then draw the knees forward over the ankles as you lift the pelvis and lengthen the tailbone.
Clasp the hands together under the back and remain high on the shoulders.
Lift the chest, chin away from your sternum, and push the head into the floor.
Tuck the tailbone while broadening the shoulder and back blades. Firm the entire body.
Roll the spine slowly down to finish the pose.
- Strengthens the gluteus maximus and the spine.
- Opens and strengthens the muscles in your neck and chest.
Q: Does Yoga Help with Rock Climbing?
Yoga strengthens and stretches the muscles and tendons generally used by rock climbers. Also, it helps improve balance and flexibility. This means that the right yoga poses can make rock climbing much easier.
Q: How Do You Do A Mountain Climber Pose?
An ideal pose for people who enjoy mountain hiking or climbing, the mountain climber can be executed by following the steps below:
Step 1: Start in the traditional plank – the shoulders over your hands and the weight on only your toes.
Step 2: With the core engaged, bring the right knee forward under the chest, with your toes just off the ground. Return to the basic plank and then switch legs, bringing your left knee forward.
Step 3: Keep switching legs and start to pick up the pace until it feels like you are running in place in the plank position. Keep “running” for 1 minute.
Q: Is Pilates Good for Climbing?
Pilates is one of the best body conditioning methods for climbers. Targeting the deep postural muscles and building strength from the inside out, Pilates helps build a stronger core and also boosts core stability.
Globo Surf Overview
If you like to reconnect with nature through climbing, you should consider practicing yoga for climbers In this article, we have outlined the best climber yoga poses. Helping you improve stability, strength, and flexibility, the right poses to increase your chances of success.