STRENGTHEN,  LENGTHEN, DEEPEN

Getting better is a balancing act.

 Grip training 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.

 

October 2018

Toe Squat  – Vajrasana

Subtle and important things are going on in your feet.

If you were to google “Fascial Trains” you’ll see there’s a huge highway of fascia (a special kind of connective tissue) that runs from your feet, crossing through your core, and ending all the way up at your skull. Given it’s connection through your entire body, it’s pretty easy to understand that happy fascia can lead to a happier body.

A particular train of fascia starts at it’s thickest point, in the bottom of your feet. With the stress we constantly put on our feet, through climbing, hiking, and even just standing-  they deserve some extra love and attention.

*if any posture ever feels painful, back off or stop completely.

  • Begin kneeling, seated on your heels.

  • Lean forward and tuck your toes under, resting your weight on the balls of your feet.

  • Gently begin to sit back on your heels. If you can comfortable, sit your body’s weight completely onto your heels. Practicing maintaining a long spine and strong posture while you breath and relax.
  • Stay seated for as long as you have decided. Some instructors suggest 10 slow breaths while others encourage finding peace in this posture for as long as 5 minutes a day, so listen to your body. This posture should grow in intensity, but there should be no pain.

  •  If sitting completely on your heels is not available to you, only lean as far back as you feel a slight challenge.
  • Consider padding your knees if you’re adding extra weight to them through leaning forward.

  •  To continue this stretch up your body, follow up your kneeling toe squat with a gentle ragdoll forward fold for as long as you held the first posture.

  •  Find your way into a forward fold. Keep just enough of a bend in your knees so they’re not locked and if it feels nice, fold your arms.
  • While sitting in this posture, focus on letting go of any tension. Allow your neck to relax and grow long, un-clench your jaw, release engagement in your shoulders, and feel every vertebrae from your skull to your hips lengthen, finding space between each other.
  • When you’re finished, before rolling up to standing, add a small amount of engagement back into your spine and shoulders for stability.

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