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9. Yoga for Aretes & Balance

In this Yoga & Stretching for Climbing video, our CTT Yoga Instructor David Surber walks us through a series of yoga poses designed specifically for strengthening the core. This core technique allows climbers to float up the climbing aretes, while preventing barn doors and swinging.

Half Moon – Done as part of a regular routine will help improve your core and balance. Below are the steps for the half moon:

  1. Start at the middle of your mat. Fold forward at the waist and plant the hands.
  2. Lift the left foot towards the sky, about hip level with toes facing out.
  3. Inhale your left hand up to the sky, keeping your right fingertips on the ground, working to open yourself to the side of the mat.

Modification – Use a block to keep the right hand grounded.

Do this on both sides for about 30 seconds each side.

 

Standing Splits – Done as part of a regular routine will help improve your core and balance. Below are the steps for the standing splits:

  1. Start at the middle of your mat with feet shoulder width apart. Inhale circle your arms up to the sky, and exhale fold forward at the waist over straight legs.
  2. Next inhale, lift your left foot up to the sky keeping your hands out in front of you. For added challenge walk your hands toward your ankle.
  3. Work to lift that leg up to the sky to find a nice groin stretch and hamstring stretch.

Modification – Use a block to keep both hands grounded.

Do this on both sides for about 30 seconds each side.

 

King Dancer Pose – Done as part of a regular routine will help improve your core and balance. Below are the steps for the king dancer pose:

  1. Start at the middle of your mat. Begin to lift your right foot, bending through the knee, and grab the top of your right foot with your right hand.
  2. Lean forward with your weight out over the left leg, while extending your left arm out in front of you, gazing off the fingertips.
  3. Stay here or for added challenge, fold at the waist and reach your left arm way out over the left side for a full king dancer pose.

Do this on both sides for about 30 seconds 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.

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