Then exhale as you lower your head and neck, tuck your tailbone under, and arch your spine (cat pose). Inhale as you look forward, let your tummy sink, and stick up your tailbone to curve your spine downward ( cow pose). “It’s better for your wrists and also gives you a nice stretch from your fingers into the forearm.” “Climbers tend to enter a clawed hand position because of tight forearms, so really try to flatten down your fingers,” says Leslie-Wujastyk. Spread out your fingertips, and flatten your palms to the mat. How to do them: Begin in a tabletop position, with your wrists below your shoulders and your knees under your hips. What they do: Gently warm up the back, spine, and neck and stretch tight forearms. (Hayden Carpenter) Cow Pose (Bitilasana) and Cat Pose (Marjaryasana) Do whatever feels good to you: complete this as a routine, mix and match your favorite poses, or use a couple to warm up or cool down. This is a Vinyasa-style practice, which synchronizes breath and movement and flows from one position to the next. The routine below, adapted from Leslie-Wujastyk’s Yoga for Climbers seminar at the 2019 Arc’teryx Alpine Academy is easy to do on your own and should take roughly 20 to 30 minutes. You don’t need to perform crazy arm balances to call yourself a yogi, nor do you need expensive classes to reap the rewards. Yoga also helps to prevent injury by correcting muscle imbalances and increasing the functional range of motion and stability in your joints. The practice also improves strength, body awareness, balance, and breathing, says Mina Leslie-Wujastyk, a professional rock climber and yogi who has completed a 200-hour teacher training course at the Trimurti Yoga School in India. The benefits of yoga go far beyond flexibility, though. Just do a little yoga. Flexibility helps you move through tricky sequences with creative footwork and keep your body close to the wall, allowing you to climb nimbly and efficiently. Take a look at some of the best climbers in the world: Adam Ondra can contort his knees in seemingly inhuman ways, Margo Hayes can hook her heel high above her head, and Alex Megos can do full splits on the wall. The simplest way to improve your climbing doesn’t involve weight training, campusing, or hang boarding.
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