Yoga for climbers (9 Yoga Poses for Climbers to Do Daily)

Flexibility and climbing go hand in hand. Flexibility is an instant advantage on rocky terrain. As you may have noticed, professional climbers are very flexible. They can perform moves that some of us can only dream of. Of course, some flexibility comes with spending a lot of time against a wall. But we can always do something more to improve our bodies. So why not do yoga?

Many climbers are hampered by a lack of flexibility. Stretching or yoga is essential in an avid climber’s training regime. Why not choose the latter? After all, yoga is not only a great way to increase flexibility, but it is similar in many ways to rock climbing.

Why should climbers do yoga?

Rock climbing and yoga have similarities. First, they both target core strength, stability, and flexibility. But more than that, both help you focus and achieve mental control.

Additionally, focusing on breathing is one of the key aspects of yoga. Exercising this type of breath control is good for climbing. This will help you stay focused and gain full control while on the wall. Proper breathing can help increase oxygen flow to the muscles, which helps improve endurance and reduce fatigue.

Another valuable benefit of yoga is that focusing on your breathing can help reduce stress and anxiety. Yoga is part of your climbing training and can therefore improve your health in addition to the other benefits mentioned.

I am convinced that practicing yoga will benefit all climbers. Whether it’s improved breathing, well-being, flexibility, stability or increased core strength. I cannot recommend this practice enough.

9 yoga exercises for climbers

1. Cow-Cat Pose

Let’s start with two popular and often used yoga poses: Cat Pose and Cow Pose. This is a good start to any yoga practice because it opens the spine and makes it easier to synchronize your breathing with your movements.

1. Start in tabletop position. Keep your wrist under your shoulder and your knees under your hips.
2. Inhale and slowly move into cow pose. Look up at the sky as your stomach drops and your shoulders stabilize.
3. Exhale and slowly move into cat pose. Draw in your stomach, lift your chest and look inward.
4. Repeat the exercise. Continue to inhale into cow pose, then exhale into cat pose.

2. Downward facing dog.

1. Start in a tabletop position (on all fours).
2. Curl your toes, lift them above your knees and push your hips back.

Downward facing dog is a yoga staple, but it’s a tricky exercise if you have tight hamstrings. If you can’t do this pose without bending your back (I definitely can’t do it right away), keep your knees bent.

3. Baby position

1. Start in tabletop position. Keep your wrist under your shoulder and your knees under your hips.
2. Touch your toes and spread your hips so that your knees rest on both ends of the yoga mat.
3. As you exhale, lower your hips to your heels and touch your forehead to the floor.

4. Installation of the garland

1. Start in a standing position with your feet wider than shoulder-width apart and your toes pointed outward.
2. Place your hands in prayer position and sit cross-legged.

Use a blanket to support your heels if they haven’t touched the ground yet.

5. Cobra Pose

Cobra pose strengthens the back muscles and corrects the spine. I love doing this pose early in the morning when approaching from behind (highly recommended, it’s great!)

1. Start by lying face down with your palms on your chest and your elbows bent.

6. Locust Pose

1. Start by lying on your stomach with your hands on your hips.
2. Exhale and lift your arms, chest, and legs off the mat.
3. Keep your legs straight and together and your arms parallel to the mat.

7. Tree Pose

1. Start with your feet together while standing.
2. Lift one leg off the ground and keep it at knee height while trying to balance on your standing leg.
3. Grasp the raised leg by the ankle and pull it toward the supporting leg, placing the foot on the thigh.
4. Place your hand in prayer position.
5. repeat with the other leg

If this exercise is too difficult, you can also place your foot on the bottom of your supporting leg.

8. Lizard Pose

1. Start in a downward facing dog position.
2. Place one foot next to your hands as shown in the image.
3. Bend your elbows to increase the stretch (if possible).

9. Boat position

1. Start in a seated position with your knees bent and your hands on tiptoes behind you.
2. Lift your chest, lean back slightly and lift your legs. Depending on your flexibility, keep your legs bent for a half boat position or straight for a full boat position.
3. Squeeze your thighs together and activate your core.
4. Point your arms forward, in line with your legs.

How to Incorporate These Yoga Poses into Your Workout Routine

Ideally, do yoga every day. But I understand that not everyone is ready or does not have the time to engage in such a process. But if you only have 20 minutes a day, doing yoga will make you more flexible, and it will show in your climbing.

One thing we hear all the time in yoga is that the most important thing is to be present. It’s not about level or flexibility, what matters is that you do it.

So if you can’t do a daily workout, at least promise yourself to do it 3 times a week.

The best way to stay accountable is to plan these days in advance and commit to them.

Do this for a whole month and I promise you will feel more flexible and you may notice that you feel better, less stressed and more relaxed.

Yoga video for climbers.

The yoga poses above will help you become a more flexible climber. But I understand that the DIY method is not suitable for everyone. Some people get better results if they follow a video. If you think you’re one of those people, here are some of my favorite yoga moves designed specifically for climbing!

Yoga for climbers through Yoga with Adrian

If that wasn’t obvious enough, I’m a huge fan of yoga with Adrienne. Call me nostalgic because this was my first introduction to yoga, but her videos are amazing. What I love about Adriene is that she never makes you feel bad during your yoga class. It walks you through every step and doesn’t force you to perform movements that are completely impossible for beginners.

I can’t recommend his videos enough (which is why there are so many included in this article). The videos below, especially Yoga for Climbers, will be a great addition to your weekly climbing routine.

Yoga for climbers through grid training.

I’m a big fan of Lattice’s workouts. Their yoga tracker is definitely worth trying and perhaps adding to your daily routine!