Asanas
for climbers
Shoulder, elbow and wrist sequence
Surya Namaskara Ka : Sun Salutation A
5 rounds to warm up. Maintain full awareness with the breath.
2
rounds - Hold Plank for 5 breaths. Hold Chaturanga for 5 breaths.
Surya
Namaskara Kha : Sun Salutation B
5 rounds. Sink deeply into Utkatasana (Fierce Pose) and remain
for 5 breaths. Holding Adho Mukha Svanasana for 5 breaths
helps with stiffness in the region of the shoulder blades.
Utkatasana removes stiffness in the shoulders. Maintain full
awareness with the breath.
NOTE:
Chaturanga Dandasana : “This pose is similar to dips
in western gymnastics. Strengthens the arms (triceps) and
wrists and develops power.” Iyengar
NOTE:
“End each cycle in a variation of Malasana (Garland
Pose). The Sun Salutations warm up the whole body, and the
long repetitions of Malasana open the groin and back, easing
the way for the arm balances.” Donna Farhi
Parsvottanasana
: Side-stretched out posture
5 breaths on right. Hands in Anjali Mudra (Prayer Pose) behind
back. The wrists move freely and stiffness is removed. The
shoulders are drawn back which helps to correct rounded shoulders.
Stretches flexors.
Virabhadrasana
III : Warrior III
5 breaths on right.
Ardha
Chandrasana : Half Moon
5 breaths on right.
Baddha
Utthita Parsvakonasana : Bound Extended Side Angle
5 breaths on right.
Utthita
Trikonasana : Extended Triangle Posture
5 breaths on right.
Parivritta
Trikonasana : Revolved Triangle Posture
5 breaths on right.
Prasarita
Padottanasana C & D: Wide-Legged Forward Bend
5 breaths in each.
Bakasana
: Crane Posture
Strengthens arms. 5 breaths.
REPEAT
ON LEFT
Sit
in Virasana (Hero Pose)
Garudasana
: Eagle Posture (Arms only)
Right arm entwined with left (right on top) and then left
arm entwined with right (left on top). 5-10 breaths on each
side. Relieves shoulder tension and opens the upper back.
Gomukhasana
: Cow Face Posture (Arms only)
Left hand reaches over first and clasps hands with right,
then repeat on left. 5 -10 breaths on each side.Good shoulder
opener. The shoulder joints move freely and the latissimus
dorsi are fully extended.The upper arm stretches the lower
fibres of the pectoralis major.
Supta
Virasana. Reclining Hero Pose
Hold for 5 -10 breaths
Tadasana with Parvatasana(arms interlaced
above the head, palms facing up). Hold for 5 -10 breaths.
Uttanasana
: Standing Forward Bend
Move into Uttanasana and interlace your fingers
behind your back and bring your hands over your head. Open
the chest and roll the shoulders back. Hold for 5 -10 breaths.
Keeping hands clasped move back into Tadasana.
Open the chest and roll shoulders back. Hold for 5 -10 breaths.
Release hands.
Shoulder
rolls. Wrist circles.
Dolphin
Dolphin opens and strengthens all of the muscles of the upper
back, shoulder girdle, and chest. It is a good preparation
for Pincha Mayurasana, Headstand and Handstand. Hold for 5
-10 breaths.
Pincha
Mayurasana : Peacock Feather
Releases tension in the shoulder girdle, opens the chest and
strengthens the shoulders, upper arms and upper back. It also
tones the abdominals and strengthens the legs and buttocks.
The triceps contract stabilzing the upper arms and shoulders.
Hold for 5 -10 breaths.
Adho
Mukha Vrksasana : Downward Facing Tree (Handstand)
Increases strength in the shoulders arms and torso. Handstand
provides the bone stregthening benefits of a weight bearing
exercise to the wrists, fingers, elbows, arms and shoulders.
Hold for 5 -10 breaths.
Vasisthasana
: Side Plank Pose
Begin in Adho Mukha Svanasana. Move into Plank. Move into
side plank on the right and hold for 5 breaths. Repeat on
the left. Move back into Plank. Strengthens the wrists.
NOTE:
“It's essential to do arm balances on a hard floor.
Do not practice on soft carpet, because your wrists will collapse
below the level of your fingers, overextending the wrist joint.
This can weaken the wrist and contribute to problems such
as Carpal Tunnel Syndrome. Donna Farhi.
Purvottanasana
: Upward Plank Intense stretch of the East
(fingers pointing towards feet)
Strengthens wrists, improves the movement of the shoulder
joints and expands the chest fully. The pectoralis major and
minor are awakened and stretched in this posture. It relieves
fatigue from strenous forward bending asanas. Stretches flexors
of the wrist and fingers. Stretches the biceps. Hold for 5
-10 breaths.
Bhujangasana
: Cobra Pose
Stretches chest, shoulders, and abdomen. Firms the buttocks.
Strengthens the spine. Opens the chest, allowing deeper breathing.
Hold for 5 -10 breaths.
Salabhasana
: Locust Pose
A climber’s lats are usually strong and tight which
cause the shoulders to roll down and forward closing the chest.
Salabhasana and Bhujangasana will counteract this problem.
Hold for 5 -10 breaths.
NOTE:
“If the latissimus muscles (the "lats") are
too tight, they can contribute to rotator cuff injuries by
preventing full outward rotation of the upper arm bones (humeri)
when lifting the arms overhead.” Roger Cole, Ph.D. is
an Iyengar-certified yoga teacher.
Ustrasana
: Camel Posture
Corrects drooping shoulders. Hold for 5 -10 breaths.
Urdhva
Dhanurasana : Wheel
Strengthens arms and wrists. Hold for 5 -10 breaths.
NOTE:
“Pulling the shoulder blades down and back in most of
your yoga poses will help strengthen the muscles that oppose
the lats, especially the middle and lower trapezius. Activate
the back muscles below your shoulder blades, including the
lower trapezius, which will pull your shoulder blades down
and help open your chest. Focus on lifting and opening the
chest.” Julie Gudmestad
Janu
Sirsasana : Head to Knee Posture
5 breaths on the right.
Parivrtta
Janu Sirsasana – Revolved Head to Knee Pose
5 breaths on the right.
REPEAT ON LEFT
Paschimottanasana
: Seated Forward Bend. Intense stretch of the West
Stretches the hamstrings, stretches and lengthens the entire
spine. Hold for 5 -10 breaths.
Salamba
Sarvangasana : Shoulderstand
Focus on releasing the upper trapezius. Hold for 5 -10 breaths.
Halasana
: Plow
Focus on releasing the upper trapezius. Releases stiffness
form the shoulders. It will lead to development and elasticity
of the shoulders, elbows and wrists. Hold for 5 -10 breaths.
Setu
Bandha Sarvangasana : Bridge Posture
Hold for 5 -10 breaths.
Matsyasana
: Fish Pose
Hold for 5 -10 breaths.
Jathara
Parivartanasana: Revolved Abdomen Posture
5 deep breaths on the right and then repeat on the left.
Vipassana
: Insight Meditation.
SAVASANA
: 10 minutes
www.yogaclimbing.com
annie@yogaclimbing.com
Keep a pen and paper handy when you practice and when you
have an insight – write it down.
PRINT
VERSION
