Yoga for Rock Climbers

I'm launching a new yoga class at Sanctuary Rock Gym tonight, and I can't wait to share the benefits of yoga for rock climbers! Yoga can help climbers reach those super high-knee foot holds, stem across greater distances (see image below if you don't believe me... hehe), improve their balance on slab, prevent injury by loosening up tight shoulders, strengthen deep core muscles, and develop a deeper connection with their breath while on the wall. Plus I just love combining two of my favorite activities! Find below a quick sequence to help loosen your shoulders before you hop on the wall, and come out to practice with me on Wednesdays, 7 p.m. at Sanctuary for a full sequence specifically created for climbers. 

Shoulder Opening Yoga Flow for Climbers

Begin in a comfortable seat on the floor. Take a few deep breaths in and out through the nose, letting your eyes drift closed if that feels right to you. 

When you're ready, inhale and open the eyes, sweeping your arms up overhead.

Interlace your fingers, turn your palms to the sky, and press your palms upward, let your shoulders slide up towards your ears. Take three slow breaths, and on each exhale, glide your shoulders down,

Keep your hands as they are, but move your arms until they are straight out in front of you -palms are still facing out. Tuck your chin to your chest, round your shoulders forward, curve your upper back, and enjoy the space you're creating underneath your shoulder blades! Three breaths here as well... keep those breaths slow and deep!

Sit up straight, keep your hands interlaced, palms are facing you. Use your left hand to pull your right fingers towards your right elbow. Switch, right hand pulls left fingers towards left arm.

Release the hands, but keep your arms reaching forward. Flex your right palm away from you. Use your left hand to draw right fingers up and back towards your shoulder. Switch, drawing the left fingers back, and loving the left forearm stretch! 

Release your hands, and sweep your arms behind your back. Interlace the fingers once again, maybe trying out how it feels to have the other thumb on top this time! Press your palms together, roll your shoulders open, then squeeeeze your elbows towards each other behind your back. Hold for FIVE breaths! This is such a simple and powerful pose for opening up those climber shoulders and pecs. 

Keeping the hands together behind you, bend your elbows. Bring both hands, palms together, just above your right hip. Dip your right ear towards your right shoulder. Play around with rolling your head a little further forward or back. Seek out the places where you encounter the most tension, and challenge yourself to stay there, softening into the breath, until the tightness releases.  

Then switch sides, hands above the left hip, left ear towards left shoulder. 

Release, come back to center with the head, hands come to rest on your knees. Take a few deep breaths... Then gear up, 'cause it's time to get on the wall! 

With love and gratitude,

Casie