STRENGTHEN,  LENGTHEN, DEEPEN

Getting better is a balancing act.

Campusing alone will not make you a stronger, better, or happier climber.

To offer you some new balance to your normal routine, follow along with our monthly yoga posture.

March 2018

Dolphin – Ardha Pincha Mayurasana

STRENGTHEN

If you want to work on stabilizing your shoulders and working your core (front and back) this is the pose that will get you strong.
Do this posture after a properly warming up.*

 

Begin on all fours, hands and knees hip and shoulder width apart.

 

Plant your forearms on the ground and press evenly into the ground. You can have your hands gently clasped together, pressed palm to palm, or flat on your mat.

 

With an engaged core and straight back, tuck your toes and begin to straighten your legs, lifting your hips up toward the ceiling to create an upside down “V” shape.

 

Align your shoulders directly over your elbows and press firmly into your forearms, moving your shoulders away from your ears. Hug your belly button in and up.

 

Stay here for 5-10 breaths—or more.

 

 

*preferably, warmed up means you’ve already climbed, or you’ve completed 3-6 sun salutations

Avoid : Rounding back, dumping into shoulders

Use caution if you have an active shoulder and or neck injury.

modify dolphin for ease

If your back is rounding and hamstrings are tight, try adding a soft bend to the knees and then work on lengthening your tailbone upward.

modify dolphin for more challenge

To push this posture further, keeping your back/shoulder/arms engaged, walk your feet in closer.

(don’t substitute form for depth)

March 2018

SPHINX – Salamba Bhujangasana

DEEPEN

In contrast to our shoulder strengthening posture, Dolphin, Sphinx is a great pose for opening up the front side of the body, especially your shoulders and chest. Like other yoga stretches, this would be best to do after a climbing session or yoga practice.

 

Begin on your belly, with your legs extended out long behind you.

 

Bring your palms and forearms to the mat, parallel to each other, with elbows underneath your shoulders. Press into your forearms and engage your core by drawing your low belly in and up toward your spine.

 

Lengthen your spine and draw your shoulder blades together down your back to open your chest.

 

To avoid discomfort in your low back, focus on engaging your core to support your spine. To add on a forearm stretch, flip your hands so that the backs of your hands come to the mat and your thumbs are rotating out and down.

 

Hold for 5-10 slow, deep breaths.

This month’s yoga postures came to us courtesy of  Yoga for Climbers

Jess Malloy guided us through Dolphin, and Sphinx was explained by Laura Olinger

Thanks ladies!!

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