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11. Yoga & Stretches for Dynos

In this Yoga & Stretching for Climbing video, our CTT Yoga Instructor David Surber walks us through a series of yoga poses and stretches designed specifically for training your body to make explosive movements. These movements are required for sticking tougher dyno (dynamic) reach moves.

Floating Yoga Pushups – Done as part of a regular routine will help train your body for explosive movement. Below are the steps for the floating yoga pushups:

  1. Stand at the front of your mat, feet and knees shoulder width distance apart. Fold forward at the waist and plant your hands.
  2. Begin to bend through the knees and place your knees on the back of your triceps.
  3. Float your feet back to the top of a push-up, lowering down slowly.

Modification – Stand at the front of your mat, feet and knees shoulder width distance apart. Fold forward at the waist, plant your hands, and slowly float the feet back to the top of a push-up.

Do this three to four times within your regular practice to see noticeable improvements on your dyno moves.

Squat Lunges – Done as a as part of a regular routine will help train your body for the coiled spring like release of energy. Below are the steps for the squat lunges:

  1. Begin with your feet about shoulder width apart. Lower down into a squat and place your triceps inside your knees fanning your feet out just a little bit wider.
  2. Lift your chest and draw your shoulder blades together as you inhale.
  3. Exhale, then inhale as you shoot your hands towards the sky, gazing up off the fingertips.
  4. Exhale as you lower down slowly, keeping cognizant of your core strength.
  5. Repeat steps 3 and 4.

Do this three to four times within your regular practice to see noticeable improvements on your dyno moves.

Lion’s Breath – Done as a as part of a regular routine will help the parasympathetic nervous system and clear out lactic acid from the muscles. Below are the steps for the Lion’s Breath:

  1. Begin at table pose, on your hands and knees. Curl the toes under, raise the hips up to the sky coming into downward facing dog.
  2. Take a big inhale feeling your chest cage expand all the way to the bottom of your diaphragm.
  3. Bend through the knees, lifting the chin up, bring the chest forward, sticking the tongue out and exhale everything out making an audible exhale sound.
  4. Inhale raising the hips back up to the sky, straightening through the legs, and exhale come forward sighing it all out.

Do this three to four times within your regular practice to see noticeable improvements on your dyno moves.

We hope you found this video helpful. Feel free to comment below with questions or thoughts!

 

Please remember, climbing is inherently dangerous. Climb at your own risk.

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