Below yoga sequence should be used as a guide by yoga teachers to create their own yoga class plans
Yoga For Rock Climbers: Full Body Yoga Sequence
Practicing yoga poses along with breathing techniques is very beneficial for rock climbers. The poses help to facilitate a strong core, strong shoulders, tight calves and hamstrings, a sense of good balance and stronger lung capacity. With the practice of yoga, oxygen intake increases, throwing out the unwanted toxins within the body. Energy levels are maintained, thus toning the right kind of muscles to gain strength and flexibility.
The Yoga Sequence for Rock Climbers is divided into four parts:
First Part : Warm up of the various muscles before climbing.
Second Part : Practicing these poses regularly to improve core strength, tone muscles and gain flexibility.
Third Part: Practicing various breathing techniques on a regular basis to improve the lung capacity as you climb. The calming of the mind is also very important for the climbing.
Fourth Part:: The cooling down of the body and the breath after the climb.
Following this routine on a regular basis will help in the climb, however, one must note that each body is different and reacts differently to the practice of asanas and pranayama.
Note: Taking guidance from a yoga teacher to practice this sequence is necessary, if one is new to yoga.
Yoga For Rock Climbers: Full Body Yoga Sequence: Yoga Poses, Cues, Steps, and Breathing instructions
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It is very important to understand the need to warm up the bodies various muscles in order to improve the blood circulation. Warming up poses should focus on the shoulders and the legs as the muscles used for climbing are all related to the shoulders and the legs.
A. Start with feet together, close your eyes and begin a slow round of breathing while bringing awareness.
B . Inhale and placing the hands close to your hips, take the torso backwards while bending from the hips to go into Anuvittasana or Standing Backbend pose.
C. Stay here for about 4 breaths while gazing upwards. Feel the stretch at the neck and at the lower back while in this pose.
This pose helps one to open the neck muscles while also improving the vision, as for rock climbing the constant need to look up with clear vision is necessary.
A. Release from Back bend as you exhale and with inhalation, place the palms at the back of your head, while interlocking the fingers and gaze upwards to go into Standing Back bend pose with interlocked fingers behind the head.
B. Stay here for about 6 breaths and watch for the stretch at the head and the neck.
This pose helps to open the neck and encourages the confidence of gazing upwards while standing.
The main asanas to be practiced for core strength, flexibility, balance, endurance and focus along with gaining confidence.
A. Standing with feet together, take a few breaths in Tadasana.
B. Inhale and raise the arms above your head while bending the knees to go into Utkatasana or Chair Pose.
C. Make sure the knees are not too forward and are in line with the toes.
D. Exhale and look up at the tips of the fingers. Stay here for about 8 breaths or more depending on the body comfort.
This pose when done accurately, helps to keep the muscles around the knee active while also improving the flexibility. Gazing up in this pose encourages to get comfortable as while climbing the knees are bend constantly while the gaze is upwards with focus. Hence Utkatasana posture is the posture used for rock climbing but is practiced off the rock first.
A. After releasing from Utkatasana, come to stand straight and take a few breaths.
B. Inhale and place the left foot far behind you while increasing the distance between the feet, while the right foot remains firm on the floor.
C. Inhale and bend the body downwards and as you exhale place the left knee on the floor behind you and stretch the arms out completely at shoulder distance and while turning the shoulders and the chest towards the right side.
D. Taking the body in Anjaneyasana Twist Arms Spread out, exhale completely with the twist.
E. Remain here for about 4 breaths and release to go into the pose with the other side.
A great pose to improve the shoulder strength, knee strength, hip strength, arm strength and balance.
If required one could repeat this pose again for better results and stay longer to get maximum benefit.
Alignment of the foot and the thighs along with the chest and the shoulders are to be kept in mind.