STRENGTHEN,  LENGTHEN, DEEPEN

Getting better is a balancing act.

4 x 4’s 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.

May 2018

Goddess – Utkata Konasana

STRENGTHEN

If you want to chuck that heel onto a hold up over your head, you have to have the strength to pull on it without limping away after.
Do this posture after a properly warming up.*

Start at the front of your mat in tadasana (mountain/standing pose).

Step out wide with your right foot, turn 180 degrees, finding yourself in a wide legged stance with toes turned out 45 degrees.

Allow your knees to begin to bend, tracking over your feet.

 

You want your knees to find a home in the airspace between your toes and your heels with the idea of a 90 degree bend in your mind, so this is when you’ll learn if you need to widen or shorten your stance.

 

Once there, with muscular energy, work to open your knees wider and squat deeper while keeping your lower back neutral.

Draw energy up through the three points of your feet (heels, pinky toe’s edge, and big toe’s edge), squeeze your feet together imagining them sliding closer to one another, spiral that engaged energy through your knees pulling them upward and back, and tipping your pelvis just slightly back and pulling strength upward from your pelvic floor.

Energetically find length from your tailbone to the crown of your head while keeping your belly button pulling in towards your spine.

 

Lastly, roll your shoulders back and down bringing your hands to either prayer in front of your chest, shooting upward with 90 degree bend, or the back of your hands to touch your inner thighs to help bring focus back to your lower body.

Remain in this posture for 5-10 slow breaths.
On every inhale lengthening your spine and on every exhale sitting deeper.

Return to standing, reset, and repeat 4 more times.

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

Avoid : Leaning too far forward, not squatting deep enough

Use caution if you have an active hip and or kneed injury.

May 2018

STANDING WIDE LEG FOLD – Prasarita Padottanasana

DEEPEN

In contrast to our shoulder strengthening posture, Goddess, Standing Wide Leg Fold is a great pose for creating more range of motion in the legs and hips. Like other yoga stretches, this would be best to do after a climbing session or yoga practice.

Begin at the front of your mat in tadasana (mountain/standing pose).

Step out wide with your right foot, 180 degrees, finding yourself in a wide legged stance with toes turned slightly inward.

Place your hands firmly on your waist, and with your feet grounded, legs active, core engaged, and spine lengthened, fold forward 90 degrees and pause.

Release your hands from your hips and place them on the ground with your fingers pointed forward.

On an inhale, lengthen your spine, and on the next exhale fold as far forward as possible without compromising the engagement and straightness of your spine.

If you have space, from here you can walk your hands farther back, behind the line of your feet if possible.

 

Once here, continue to keep energy flowing through your legs and spine.

 

Roll your shoulders “back and down” your spine away from your ears and release all tension in your neck.

Stay here for 5 slow breaths.

Step 2

Come to your 90 degree hovering fold, the same way as you did before.

Release your hands and with your ring and pointer finger, grab your big toe.

Inhale to lengthen and align your spine, exhale and fold forward.

Be sure that your not using your hands to pull yourself closer to your legs, but that you are deepening your fold with your core.

Once here, continue to keep energy flowing through your legs and spine.

Roll your shoulders “back and down” your spine away from your ears and release all tension in your neck.

Stay here for 5 slow breaths.

Step 3

Standing wide legged, like before, clasp your hands together behind your back.

(if your shoulders are tight you can use a towel/strap/shirt to grab with both hands)

With your muscles energized and engaged, like above, fold to 90 degrees and pause.

Inhale to lengthen your spine and on your next exhale allow your upper body to fold as far forward as it will while maintaining your form.

Once folded as far forward as you can, allow your hands to begin to fall away from your lower back, while remaining clasped, opening your shoulders.

Keep your shoulders rolled “back and down” your spine, away from your ears, and release all tension in your neck.

Stay here for 5 slow breaths.

Avoid rounding in the back

Instead of rounding, to bring your head closer to your knees, keep your spine straight and keep a soft bend in your knees.