Rock climbing is a fun and physically demanding sport that builds strength, confidence, and focus. It’s popular the world over, and even when there isn’t a rock face nearby, many cities have indoor climbing gyms with routes that can be as challenging and arduous as their outdoor counterpart.
Yoga is a good complement to climbing. Continue reading to learn the best yoga poses for a climber.
Standing Hand to Big Toe (Padangusthasana).
You’re always pulling up or across with your hands. This strengthens your shoulders, wrists, and forearms. Padangusthasana is a pulling pose that lengthens the lines in the back, strengthens forearms and shoulders, and helps the fingers grasp and pull.
One-Legged King Pigeon pose (Eka Pada Rajakapotasana).
You need to rotate your hips externally when you step up with one foot. Eka Pada Rajakapotasana helps to loosen the hips while in external rotation.
As an alternative, you can practice the Thread The Needle pose or combine it with the One-Legged King Pigeon. Both are great for loosening hips. Focus on exhaling as you hold each side for approximately 1 to 3 minutes.
Warrior II
In addition to being able to externally rotate your hips in order to reach the next climbing grip, your hamstrings, as well as your glutes, should be able to lift you from this position.
Virabhadrasana I and High Crescent Legging are two lunge poses that will strengthen your hamstrings.
Half Boat Pose (Ardha Navasana)
A strong core is essential for climbing. Think of the core as the area between your hips and shoulders. The core helps to increase strength in the entire body when it is strong.
The Ardha savasana, or Half-boat pose, is a great way to build a strong core. Focus on drawing the tailbone between the thighs and the lower ribs toward the navel.
Do you want to incorporate yoga and asana into your climbing training? Include these four poses in your fitness routine, and let me know how you get on!
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