Celebrate International Yoga Day with Poses That Complement a Climbing Program

Did you know that June 21 is International Yoga Day? Yoga is a great way to improve flexibility, strength and endurance. It can also improve concentration and creativity as well as create a sense of well being and calm. In fact, practicing yoga can also help make you a better climber! Whether for you, your kids or the kids you teach, yoga is perfect cross-training for climbing. Here are three poses to help get your yoga practice started.

CAT/COW

How to:

• Place your hands and knees on the floor.
• Your hands should align directly under your shoulders.
• Exhale and round your back like a cat. As your chin goes to your chest, look back at your belly button.
• Inhale and arch your back so your belly button is pushing towards the floor like a cow. Your chest is pointing forward and your “tail” bone and chin point up to the ceiling.
• Repeat cat then cow.

Climbing Benefits:

• Increases spinal flexibility
• Stretches forearms and fingers
• Improves abdominal strength
• Improves balance

BUTTERFLY

How to:

• Sit on your bottom with your feet in front of you and bring the soles of your feet together, bending your knees.
• Press your knees towards the floor with your elbows, if you can.
• Lean slightly forward, holding onto your ankles.

Climbing Benefits:

• Increases flexibility in hips, groin, feet, ankles and knees

UP DOG

How to:

• Lie on stomach with hands on floor next to your chest with elbows bent.
• Push up through hands, keeping elbows bent and close to your body.
• Your hips and legs stay still on the floor.
• Push your shoulders away from your ears, squeezing your shoulder blades together.
• If this hurts your lower back, place your forearms on the floor. Keep pushing your shoulders away from your ears.

Climbing Benefits:

• Strengthens spine, arms and wrists