Climber Yoga: 20-Minute Flexibility Routines for Climbers
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Boost your flexibility for climbing with these 20 minute yoga classes designed for climbers by a climber.
Don't just listen to me, listen to what some of our students say:
"Great sequence for both climbing and general fitness. As a climber, I very much appreciate Elan's 20-minute sequences targeting different body areas. I use the lecture usually on it own as a cool down after a long day of work to keep my body ready for the climb on the weekend. It's been very effective, and I have had a significant improvement on the flexibility of my hips. I also like the way she presents the posture, very easy to follow for beginners." - Cindy G.
"Perfect! I really enjoyed these lessons. After few weeks of practicing I am feeling better during my climb [...] Thanks a lot. I highly recommend this course." - Thomas L.
"Enjoyed the course material. [...] The material is presented clearly and relevant for climbers. I especially like the individual sessions that focus on certain areas. It allows me to mix and match the sessions for whatever body part needs the attention." - Linda W.
"Effective lessons that fit perfect into my day [...] I love having all sessions broken up with each 20 mins having a purpose. When I have time I can do many, or just one when my days run long. Elan keeps it functional, effective and I can take my class anywhere."- Jeff M.
“I discovered these wonderful videos and was very glad to purchase the full set of lessons on Udemy. I think these classes are absolutely fantastic. 20 minutes is perfect for me and Elan's instruction is absolutely perfect in each video. She focuses on just the right things and has many good tips for the poses, breathing and relaxing. I've tried and have many different videos as well as yoga apps and this nine-part series is by the best of any of them.” - Adrian C.
This course contains a series of 9 step-by-step streaming video lessons that will teach you to improve flexibility. You can learn these yoga postures and stretching routines in only 20 minutes per lesson.
These lessons will specifically teach you how to improve your arms, back, core, hips, shoulders, and side body flexibility for climbing while implementing yoga breath.
Since a balance of repetition and new skill adoption is ideal for yoga and stretching, during each session we focus on a key body area as well as integrating poses learned in earlier lessons.
The course can be completed in less than 3 weeks if you watch and practice a new lesson every other day. (If you watch and practice only once per week, it can take as little as 9 weeks.)
Having trouble with a specific pose and want advice on a modification? Have any other questions? No problem - questions will be answered on the class forum the same week when posted, and often sooner.
This course is geared towards healthy adult climbers.
Yoga and stretching beginners are welcome and so are those who have some basic yoga and stretching experience. If you find any poses too challenging, feel free to skip them or ask the instructor for an easier modification. If you have a current injury or have health issues that can be worsened by yoga and stretching, don't take this course.
What Others Say About the Instructor's Studio Classes:
Elan was truly the star yoga teacher in our yoga program at MetroRock Climbing Center. It's hard to describe the remarkable enthusiasm students had for her classes. She brings a warmth and playfulness, together with a masterful teaching style, that really set her apart from most yoga teachers I've known. I can't recommend her highly enough! You'll laugh, have fun, feel guided and encouraged into new possibilities, and in the process Elan's yoga will enhance not only your climbing but your sense of ease, flexibility, strength, and focus on and off the rock.
- Ken Miller, Phd - Registered Yoga Teacher, Yoga Coordinator & Associate Professor of Holistic Psychology
I had the pleasure of taking Elan's class at MetroRock climbing gym in Massachusetts. Her unique sequencing of poses and clear verbal cues made the class interesting and exciting. As a fellow yoga teacher, I always learned something new from Elan, and admired the passion that she has for teaching her students anything from the basics to a funky arm balance. She definitely encourages a fun, safe and challenging environment where students can build confidence and develop their practice further.
- Kayla Mazzara, Yoga Teacher
Elan has amazing energy and is very in tune with her students' interests and levels of comfort. She's very motivating and provides many levels of intensity in poses while maintaining a very smooth flow of movement.
- Matthias Bahlke, Yoga Student
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|Section 1: Introduction to "Rubber Band Body" Climber Yoga|
Learning Objective – Build a Solid Foundation for Climbing via Proper Body Alignment, Breathing, & Focus
In this lesson, we’ll move through several variations of Sun Salutation A. These postures are a very effective way to stretch and strengthen the body in preparation for climbing.
|Section 2: Boost Your Core Body & Shoulder Flexibility with Yoga|
Learning Objective – Improve Core Strength for Climbing Overhung Walls & Slab Climbing
Core strength is a vital component of strong, fluid climbing, especially on overhung walls. This practice will serve to fire up your core & build strength which will translate to solid, smooth technique on the wall.
Learning Objective – Increase Shoulder Flexibility, Prevent Shoulder Injuries, & Increase Range of Motion
In this lesson, we’ll focus on shoulders – an important area for climbers to stretch and lengthen. Shoulder injuries can be common in climbing, and in this video we’ll work to counteract all the strain put on this area.
|Section 3: Back, Hips, and Arms Flexibility Routines|
Learning Objective - Create a Strong, Flexible Back for Optimal Climbing
Twists are fantastic for the overall health of the spine. Back injuries can be common with climbers and these poses work to prevent these injuries and to promote a stronger, healthier back.
Learning Objective - Increase Flexibility for High Stepping by Targeting the Hips
Open hips are crucial for high stepping and for general ease of movement on the wall. Practice this routine to open the hips and achieve a greater range of motion while climbing.
Learning Objective – Boost Endurance & Strength on the Wall with Various Poses Targeting the Arms
Strong arms are vital to strong, fluid climbing. Use this routine to strengthen the arms and increase endurance.
|Section 4: Advanced Yoga for Back & Arms Flexibility|
Learning Objective – Increase Strength, Balance, & Mental Serenity for Climbing via Arm Balances
To continue our arm work from Arms Part I, this weight-bearing exercise will further strengthen your arms and core. Arm balances require unwavering focus – a skill that is crucial for the mental aspect of climbing.
Learning Objective - Boost Core Strength, Decrease Soreness, Prevent Injuries & Increase Range of Motion via Backbends
A strong and healthy back is vital to successful climbing. In this second back session, you’ll learn how to strengthen the back, open up the front part of the body, and prevent injury.
|Section 5: Conclusion: Side Body Stretching Routine|
Learning Objective – Improve Reaches for High Holds & Increase Flexibility via Targeted Side Body Poses
In this practice we focus on an often neglected area – the side body. Use this sequence to focus on lateral movement and make reaching moves more accessible. This practice helps to build a full range of motion, which helps you climb more efficiently.
Elan discovered yoga in 2010 and completed her 200-hour yoga teacher certification in 2012. Elan often prefers balancing on her hands to standing on her feet and has learned through the yoga practice that you can do absolutely anything you set your mind to with equal parts patience and determination. With a background in Vinyasa yoga and a love for going upside down, she encourages playfulness and laughter in class. Elan uses the yoga practice as a vessel for students to step outside of their comfort zone and challenge themselves. Elan reminds students that there is always the option to choose ease, gratitude, and joy no matter the circumstance. She is grateful to be able to share her passion of yoga and to create a space of possibility for students to grow both on and off their mat.