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Yoga For Rock Climbers: Full Body Yoga Sequence

(Tummee Reference Yoga Sequence)

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Below yoga sequence should be used as a guide by yoga teachers to create their own yoga class plans

Overview

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Yoga For Rock Climbers: Full Body Yoga Sequence: Yoga Poses, Cues, Steps, and Breathing instructions

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  • Standing Backbend Pose (Anuvittasana)
    FIRST PART : WARM UP BEFORE THE CLIMB

    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.
  • Standing Backbend Hands Behind Head (Anuvittasana Hands Behind Head)
    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.
  • Standing Cow Face Pose (Tadasana Gomukhasana)
    A. Release the neck and take a few breaths relaxing the body.

    B. Inhale and raise the right arm above your head while placing it behind you and use the left arm from behind the lower back to grab hold of the right fingers close to your shoulder blades.

    C. Stand here in Tadasana Gomukhasana behind your shoulder for about 4 breaths watching for the stretch at the shoulders and the arms.

    D. Release and go with the other side of the shoulders, this time taking the left arm above your head.

    This pose opens the chest along with the shoulders and the arms. The pulling and interlocking of the fingers here is useful as the fingers are used to the maximum while rock climbing.
  • Standing Deltoids Stretch (Tadasana Deltoids Stretch)
    A. Relax from the previous pose. Inhale and bring the left arm from front and take it towards the right side of your chest while placing the right elbow below the left elbow using it as a support.

    B. Inhale and stretch the left arm to the maximum while pushing it with the help of the right arm in Tadasana Deltoids stretch.

    The DELTOID MUSCLES are put to use the maximum while climbing and hence opening them here before the climb is needed.

    C. Remain here for about 4 breaths, release and repeat the same on the other side. Make sure both sides get the same stretch and be aware of the stretch.
  • Standing Shoulder Rolls
    A. Release and begin the shoulder rotation moving them clockwise and anticlockwise in 4 breaths each or 4 times each.

    B. Loosen the upper body while rotating the shoulders and give maximum stretch to the shoulder blades and also be aware of the stretch.

    Here these Shoulder Rolls help to open the shoulder blades and the arms, for better strength and also to avoid major injuries at the shoulders with the climb.
  • Sun Salutation B (Surya Namaskar B)
    SUN SALUTATION B

    After the warming up of the arms and the shoulders, prepare for the 18 steps of Surya Namaskar.

    Practice this sequence for 4 rounds (2 pairs) and make sure the core strength is kept in mind.

    The practice of this sequence builds core strength, flexibility, confidence and improves blood circulation. Make sure at each pose the stretch is kept in mind along with the breath.
  • Chair Pose (Utkatasana)
    SECOND PART
    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.
  • Revolved Crescent Low Lunge Pose Arms Spread Out (Parivrtta Anjaneyasana Arms Spread Out)
    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.
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Note: Above yoga sequence is for educational purposes only. Please consult a medical professional and/or a licensed yoga teacher or yoga therapist before starting any exercise regime, including yoga.

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