12. Yoga for Overhangs

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 core strength, as needed for climbing difficult overhang moves.

Boat Pose Leg Lifts – Done as a daily routine will help build strong core and lower back, and gain balance and flexibility. Below are the steps for the boat pose leg lifts:

  1. Start seated on your mat with your feet out in front of your with your legs bent.
  2. Plant your feet and slowly begin to lower your chest back drawing your shoulder blades together.
  3. Lift your feed off the mat and extend them towards the front of the mat.
  4. Extend your arms out in front of your with your thumbs facing up.
  5. Exhale, slowly lower your feet towards the mat, and inhale, lift them up.

Modification – Plan your hands along your sides palms facing down. That will help take some of the stress off your core and in your lower back.

Prayer Chair Twist – Done before and after climbing overhangs will help to ring all of the lactic acid and toxins out of the core as well as with opening up through the lats and the shoulders. Below are the steps for the prayer chair twist:

  1. Start with your feet together and your knees together, and slowly lower down bending through the knees bringing your hands together at heart center.
  2. Cross your right elbow outside your left knee, stacking the hands, gazing up off the left shoulder.
  3. Stay here or, for added challenge, extend the left finger tips towards the sky and the right finger tips towards the earth, and pull your weight over the left knee with your elbow, opening up through the chest and wringing out the core.

Do this on both sides, and for 30 seconds on each side.

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.