STRENGTHEN, LENGTHEN, DEEPEN
Getting better is a balancing act.
Weighted hangs 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.
Dolphin Plank – Makara Adho Mukha Svanasana
If you want to be able to real that foot back in after that giant Sharma-etic dyno, you’ll want your core and shoulders on board. Dolphin plank is here to help strengthen just about every part of you.
Do this posture after a properly warming up.*
Start on all fours with a neutral spine.
Plant your forearms on the mat with palms pressing down and while keeping your shoulders above your elbows walk your knees out until your body is parallel to the ground.
Once in Dolphin Plank you have a lot of engaging to do.
You should have muscles firing in every part of your body;
hands pressing down, elbows pulling together, biceps constricting your humerus, shoulders strong and rolling back and down your spine, belly button squeezing towards your spine, butt cheeks squeezing together, quads pulling your knee caps towards your head, calves engaged, arches strong, feet and elbows pulling invisibly towards one another, while your lengthening from head to heel as long and straight as you can.
That’s a lot to keep in mind all while maintaining deep mindful breathing. So to start, pick a couple engagements to stay aware of, and then add onto that.
Stay in dolphin plank for 30 seconds to a minute.
*preferably, warmed up means you’ve already climbed, or you’ve completed 3-6 sun salutations
Avoid : Rounding your back and allowing your hips/butt to rise.
Use caution if you have an active shoulder and or spine injury.
Bow – Dhanurasana
In contrast to our strengthening posture, Bow does a wonderful job at opening your chest and core while working your quads and back.
Like other yoga stretches, static lengthening postures are best to do after a climbing session or yoga practice.
Begin belly down on your mat, with knees bent.
On an inhale slowly lift your arms off the ground, pull your shoulders back, and lift your upper body, like in cobra.
Pause for exhale, and on your next inhale reach your hands back to catch the tops of your ankles. Keeping your shoulders plugged into your back, begin to gently play with how far your legs can pull your upper body upwards.
Maintain even, deep, and slow breathing for 3-5 breaths and then carefully release your ankles and slowly lower back to the ground.
Lie on your belly comfortably for 3 breaths and repeat the posture 2 more times, each time finding an incrementally deeper expression of the posture.
This posture should be stretching the front of your body from throat to knees and not staining your back or neck.
If your feel pinching or any sharpness in your spine, release the pose.