10. Yoga for Bouldering

In this Yoga & Stretching for Climbing video, our CTT Yoga Instructor David Surber walks us through a series of yoga poses designed specifically for improving balance, focus, and flexibility to improve bouldering climbing.

Balancing Table – Done before and after bouldering will help improve your core and balance. Below are the steps for the balancing table:

  1. Begin at table pose, on your hands and knees. Lift your right hand thumb facing the sky, extending all the wall through the arm.
  2. Lift up your left leg toes facing down, extending all the way through the knee. Try and keep your foot, your hips, and your shoulder at the same level of elevation.
  3. Stay here, or for added challenge as your exhale you can bring your right elbow towards the left knee into a crunch.
  4. Inhale extend out, and exhale draw right elbow to left knee.

Do this on both sides for 30 seconds to a minute on each side.

Yoga Squat to Bird of Paradise – Done before and after bouldering will help improve your core, balance and flexibility. Below are the steps for the yoga squat to bird of paradise:

  1. Start on your mat with feet shoulder width apart. Slowly lower into a squat bringing your hands to heart center, being cognizant to draw your shoulder blades back and keep your chin up.
  2. To help with the hip opening process that will be great for bouldering moves, use your triceps to give your hips some pressure through the insides of your legs.

From a yoga squat, move into bird of paradise which will help train you for heel hooks and other bouldering moves.

  1. Drop your right hand underneath your right thigh, and bring your left hand behind your back interlacing the fingers together.
  2. Step your weight into your left foot, straightening through the left leg, and lift the right foot also straightening through the right leg.
  3. Stand straight up on the left leg then bend the left leg coming back down into the squat.

Do this on both sides.

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.