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Pro climber and yogi Heidi Wirtz has six poses to help you get strong and flexible to climb harder and stay injury-free. This sequence is adapted from a new online course she developed with Climbing magazine. Want more? Register for Yoga for Climbers using code YOGAJOURNAL for $40 off.
1. Warrior 1
Reach your left leg back and bend your right knee directly over your right ankle. Place your left foot flat at a 45-degree angle. Make sure your right ankle and foot are at a 90-degree angle (pointing forward) and that your right heel is aligned with your left heel. (People with ankle problems may lift the heel, and balance on the toes). Draw your right, outer hip back, and align your right thigh parallel to the ground. Lift your torso and arch your upper back slightly, raising arms overhead. Point fingers up with palms facing together. Lift your rib cage away from the pelvis. Look forward, head in a neutral position. Repeat on the other side, right leg back
- Strengthens and stretches your quadriceps, hamstrings, ankles, and hip flexors
- Increases endurance in the legs, which helps prevent “Elvis leg”
- Stronger hip flexors, quads, and hamstrings and stabilizes knees for high-steps and extending legs for reachy, sideways foot placements enhance a climber’s ability to high-step
- Stretches the chest and lungs, shoulders and neck, belly, groins (psoas)
- Strengthens the shoulders, arms, and back muscles
2. One-Legged King Pigeon Pose
From Down Dog, lift your left leg into the air. Bend that leg and bring the knee toward your left wrist, forming an angle through your left shin and thigh bone. Inch your hips back by turning your right toes under and picking up your hips and setting them down evenly. Come down onto your elbows or forehead, and relax into a forward fold over your left shin. Keep some energy pulling inward as you release the big muscles of your left hip. Stay for 1–5 minutes. Release, and take the pose on the other side.
- Opens outer hips and thighs
- Stretches inner groin, where climbers can be really tight
- Softens the hip flexors of the back leg and will give you space to reach those high footholds
3. Wide-Legged Standing Forward Bend
Stand sideways on your mat with your feet wide apart. Turn your thighs and big toes in slightly. Interlock your fingers at your sacrum. Keep some space between your wrists. Press evenly into the four corners of your feet, fold forward at your hips, and take your arms overhead, sliding them toward the floor. Experiment with turning your palms toward your back (which will open your superficial shoulder muscles and fascia) or turning them out and externally rotating the shoulders. Stay for five breaths. Come up to standing and bring your feet together.
- Loosens hamstrings
- Opens shoulders
- Finds midline for more stability
- Lengthens the spine
4. Thunderbolt Pose
Tuck your toes under (even that stubborn pinky toe), and sit back on your heels. Relax your weight down gradually for 5 breaths. Work up to staying 3 minutes daily. If this feels like too much, lean forward and place your hands on the floor to take some of your weight off your heels.
- Stretches tired feet
- Opens up tight plantar fascia, as well as the connective tissue and muscles around the calves
5. Tree Pose
From Mountain Pose, shift your body weight onto your left leg and lift your
right leg off the floor. Place the sole of your right foot as high on the inner left thigh as you can (above the knee or below the knee, but never on your knee). Open the right hip. Press the foot into the thigh. Feel your midline and press your standing leg into the ground, feel your spine grow long out of this rootedness.
- Finds your center
- Improves mental focus
- Gains balance
- Opens the hips
6. Mountain Pose
Stand with heels slightly apart, big toes touching. Balance your weight evenly by lifting and spreading your toes and rocking your body on your feet. Lift your kneecaps, strengthen the inner arches of your feet, turn the upper thighs slightly inward, and draw your pubic bone and tailbone toward each other. Lift your upper body without sticking your ribs out, stretch your shoulder blades back, and drop your shoulders. Drop and straighten your arms, opening your palms in front of you. Grow tall through the crown of your head, chin parallel to the floor. Allow your tongue to be flat on the floor of your mouth. Soften your eyes
- Promotes stillness, relaxed strength, and “groundedness”
Want more? Yoga for Climbers is the first comprehensive online yoga course made specifically for climbers. This self-paced program will help you learn how to be more flexible, strengthen your entire body, boost your confidence, and help you stay calm after a fall, in the middle of a crux, and even sitting in traffic. Developed by Climbing magazine and pro climber and yogi Heidi Wirtz, this online class focuses on aspects of mental and physical training that can benefit every climber, whether you’re a veteran big waller or putting on climbing shoes for the first time. Register now and enter promo code YOGAJOURNAL for a $40 discount (normal price $189).