Yoga and Climbing: The Perfect Duo

Have you been interested in taking one of the yoga classes at your climbing gym? Why does it seem like all gyms have a yoga studio, with classes all the time?

The answer to these questions is simple: yoga and climbing are the perfect duo! Not convinced? Check out these similarities and decide for yourself. You may sign up for the next yoga class!

Flexibility

Yoga is centered around moving the body and finding comfort in what can look like "uncomfortable" positions. The enhanced flexibility a yogi fosters through repeated stretches allows them to move their body more efficiently and with more intention. Performing complex yoga poses takes significant strength and flexibility, like performing tough climbing moves.

Have you ever climbed something that required a hand-foot match? The hip mobility needed to stand on the hand effortlessly hold you're grabbing on to is best described as "a lot." More than that, what about when you're stemming between two walls and must practice the mid-air splits? A simple stretching routine will do you some good, but regularly practicing yoga will do you even better!

Body Awareness

The perfect duo fosters body awareness. You must be fully present in your body to correctly perform a yoga pose. Understanding how your leg must lunge in a Warrior 2 pose with your feet pointed correctly while your back stays straight with your arms out and steady is a lot to think about, and that's just one pose to remember. But after repeatedly doing Warrior 2, it becomes second nature, and you can perform it with your eyes closed (which is much more complicated!). The sense of accomplishment that comes with mastering these poses is truly inspiring.

Regular yoga practice enhances body awareness and strengthens climbing skills. You'll quickly learn how to find your balance on the wall and even be able to stab your foot out to that little chip with more precision.

Core Strength

The core is the powerhouse of the body. A strong core allows you to hold positions longer with less effort. Almost every move in yoga requires a strong core, so it's natural that yogis have developed this muscle group well. Plank? Core. Boat Pose? Core. Downward Dog? Core. You get the idea.

A strong core is essential for staying close to the climbing wall. This allows your other muscles to focus on making the next moves instead of struggling to keep on the wall. Your core is crucial for climbing overhangs, but it's equally important for climbing vertical and slab walls. Holding your body tension on a precarious footswap or massive barndoor will be much easier with the core strength of a yogi.

Intentional Breathing

Yoga requires one to be fully present with one's breath and body by intentionally breathing and acknowledging every part of oneself. The meditative state of yoga enhances one's experience by allowing one to stretch further/longer and relax into a mindset that encourages personal improvement. This intentional breathing brings a sense of control and empowerment, enabling you to push your limits and improve your climbing skills.

Suppose you're not breathing intentionally while rock climbing. You definitely should! The breathing between yoga and climbing is about the intention. Your breathing while climbing will become second nature after some practice.

Many climbers tend to hold their breath when trying complex moves, but this only minimizes the blood flow to your muscles and makes the move much harder. Instead, practice breathing throughout your warmup routine and note when your breath alters. Keep a steady breath throughout your climb until you need to make a hard or big move. Before a big move, exhale a quick burst of air, then continue your normal breathing once you complete it.

A good tip about climbing when you're scared or nervous is to take deep belly breaths to help bring your mind back to the center. Everybody gets nervous! Deep breathing lowers your heart rate and helps regulate your blood flow.

Injury Prevention

Rock climbers need to observe the yogis who are constantly stretching and limbering about. The best way to stay injury-free is to be loose and have relaxed muscles. Climbing with tight muscles makes you more susceptible to cramps and muscle strains. Well, guess what? Yoga is excellent for loosening those tight spots by slowly expanding each stretch. By incorporating yoga into your routine, you can feel secure and confident in your climbing practice, knowing that you're taking steps to prevent injuries.

Yoga is a great way to stay limber, but climbers should prioritize dynamic stretching before they hop on the wall. Dynamic stretching involves movements that prepare your body for the contorting and vigorous moves that climbing requires, such as leg swings, arm circles, or lunges. After a gym session is the perfect time to do some yoga or slow, static stretching to help cool down and re-loosen your muscles.