Climber Yoga: Getting Started with Yoga for Climbers (Lesson 1)

The class focuses on various Sun Salutation A sequences, emphasizing the importance of breath and alignment to build a solid yoga practice foundation. Participants are encouraged to find variations that suit their bodies and to prioritize breathing and enjoyment over perfecting poses. The session includes Child's Pose, Plank, Downward-facing Dog, and Ragdoll, progressing through Vinyasa sequences with Ujjayi breathing. The practice concludes with restorative poses like Half-Pigeon and spinal twists, finishing in Shavasana. Sun Salutations are highlighted as an effective warm-up for climbing, targeting major muscle groups.

• Sun Salutations are an effective method to stretch and strengthen the body, particularly useful in preparation for activities such as climbing.
• The practice is adaptable; participants are encouraged to find variations that suit their body's needs on any given day.
• Emphasis is placed on breathing as a mandatory component, while the poses themselves are optional.
• The primary goal is to breathe and enjoy the practice.

"Find the variation that works best for your body today. Remember that breathing is mandatory but poses are optional. The most important part of any practice is to breathe and have fun."

• This quote emphasizes the adaptability of the practice, encouraging participants to prioritize breathing and enjoyment over perfecting poses.

• The session aims to break down the alignment of poses within the Vinyasa sequence to build a solid foundation for practice.
• Correct alignment is crucial for effective practice and preventing injury.

"Today we are going to focus on breaking down the alignment of poses often seen in the Vinyasa sequence in order to build a solid foundation for our practice."

• This highlights the session's focus on understanding and implementing proper alignment in yoga poses to enhance practice quality.

• Begin in Child's Pose with options for knee placement and arm positioning to ensure comfort.
• Breathing techniques include taking big breaths through the nose and exhaling through the mouth, transitioning to Ujjayi breathing, which involves breathing in and out through the nose.

"We'll begin in Child's Pose, big toes touching, knees close together or out wide, fingertips out in front of you and forehead down to the mat, if it feels comfortable."

• This describes the starting position and offers options for personalization based on comfort.

"In Vinyasa, we practice Ujjayi breathing, which is breathing in and out through the nose."

• This introduces Ujjayi breathing, a key component of Vinyasa practice, highlighting its importance in the session.

• Transition from Child's Pose to High Plank, focusing on proper alignment with shoulders over wrists and core engagement.
• Move into Downward-Facing Dog, encouraging movement and comfort, such as pedaling the heels and adjusting knee bends.

"From Child's Pose, begin to work your way up into a high Plank pose, crown of the head reaching forward, heels reaching back, shoulders right over the wrists."

• This guides the transition to High Plank, emphasizing alignment and core activation.

"And then pressing back to your first Downward-facing Dog, feel free to pedal your heels, find any movement that feels good."

• This suggests adjustments in Downward-Facing Dog to enhance comfort and effectiveness.

• Transition to Ragdoll Pose, focusing on releasing neck tension and allowing gravity to assist in the stretch.
• Encourages gentle movements like shaking the head and swaying side to side for additional release.

"Coming into Ragdoll Pose, feel about hip-width apart, feel free to grab the opposite elbows here, shake the head yes, shake the head no, completely release the weight of the neck."

• This describes the Ragdoll Pose, emphasizing relaxation and release of tension in the neck.

• Step into Low Lunge, focusing on knee alignment over the ankle and hip positioning.
• Perform a sequence of movements involving reaching forward and folding over straight legs to enhance flexibility and strength.

"Step your right foot back coming into Low Lunge, from knee right over the front ankle, reach up and then exhale."

• This instructs the transition into Low Lunge, highlighting alignment and movement for optimal practice.

"Imagine the action of dragging your left foot back towards your right foot and your right foot forward in this action will help to square the hips off to front of the mat."

• This provides a visualization technique for achieving proper hip alignment in Low Lunge.

• Complete the sequence by stepping forward and lifting halfway, focusing on flat back alignment before folding forward again.
• Repeat the sequence, transitioning to Low Lunge on the opposite side, ensuring balance and symmetry in practice.

"Stepping the right foot forward, lift up halfway, flat back, exhale fold forward."

• This concludes the sequence, emphasizing the importance of alignment and fluidity in transitioning between poses.

• The session begins with a sequence of movements aimed at warming up and aligning the body, with a focus on breath coordination.
• The practice involves a series of inhales and exhales that guide movements such as lifting the heart, straightening the legs, and folding forward.
• Modifications are suggested for different poses to accommodate varying levels of flexibility and strength, such as using blocks under the hands or opting for Child's Pose when Downward-facing Dog becomes challenging.

"Inhale to lift the heart, exhale to straighten the legs and fold forward."

• This quote emphasizes the importance of synchronizing breath with movement, a key principle in yoga that helps deepen the practice and enhance focus.

• Sun Salutations are a core component of the session, incorporating a variety of poses that flow together to build strength and flexibility.

• The sequence includes High Plank, Low Cobra, and Downward-facing Dog, with options for modifications to suit individual needs.

• The practice encourages awareness of body alignment, such as squaring the hips and maintaining active engagement of the core.

"And then stepping back to High Plank and coming back into our Downward-facing Dog."

• This quote highlights the transition between poses, which is crucial for maintaining fluidity and flow in the practice.

• The practice progresses through multiple rounds of Sun Salutations, each building upon the last to deepen the engagement and challenge.

• The integration of Child's Pose as a rest option underscores the importance of listening to one's body and taking breaks as needed.

• The sequence concludes with a focus on breath and presence, encouraging practitioners to remain mindful and centered throughout the practice.

"When Downward Dog ever feels a little too much, feel free to come back to Child's Pose at any point in the practice."

• This quote reinforces the adaptability of the practice, encouraging individuals to honor their limits and modify poses as necessary for their well-being.

• The session begins with a series of sun salutations to warm up the body, emphasizing the connection between breath and movement.
• Key poses include High Plank, Chaturanga, Upward-facing Dog, and Downward-facing Dog, which are repeated to create a flow.
• The sequence includes transitions between poses, focusing on alignment and breath control to enhance the practice.

"Inhale to sweep the arms up high, exhale to fold forward, inhale to lift halfway, plant the hands, step it back, High Plank pose, coming forward just a couple of inches, lowering down Chaturanga, inhale to your Upward-facing Dog, and exhale Downward-facing Dog."

• This quote describes the flow of sun salutations, highlighting the importance of breath in transitioning between poses and warming up the body.

• The practice includes Chair Pose, focusing on the alignment of the body, such as the position of the feet, knees, and tailbone.
• Emphasis is placed on engaging the core by tucking the tailbone under and drawing the bellybutton in, which helps in maintaining balance and stability.

"This time we're coming into Chair Pose, big toes together, heels out just a couple of inches separated from each other. And then bending the knees deeply, sitting back as if you are in a chair, and create this action of tucking the tailbone under and drawing the bellybutton in."

• This quote explains the setup and alignment for Chair Pose, emphasizing the engagement of the core and proper positioning of the feet and knees for stability.

• The session includes Warrior 1 on both sides, focusing on hip alignment and the positioning of the feet and arms.
• The practice encourages drawing the hips into alignment, spreading the fingers, and lifting the heart to enhance the posture.

"And this time the right foot steps forward, feet are hip-width apart, back foot is at a 45 degree angle, seal down the outer edge of the back foot, draw the arms up, spread the fingers and bring the hands down."

• This quote describes the setup for Warrior 1, highlighting the importance of foot placement and hip alignment for a strong foundation.

• The practice emphasizes smooth transitions between poses, with options to move through Vinyasa or take rests in Child's Pose as needed.
• The flow is designed to be adaptable, allowing participants to skip certain movements or modify poses based on their comfort level.

"Move through your Vinyasa or feel free to skip it at any time, come right to Down Dog, take a rest in Child's Pose, whatever feels good."

• This quote provides options for participants, emphasizing adaptability and personal comfort within the practice.

• The session concludes with relaxation poses such as Suptabadakanasana, encouraging participants to check in with themselves and notice any changes from the beginning of the class.
• The practice ends with a focus on breathing and self-awareness, allowing participants to reflect on their physical and mental state.

"Coming in to Suptabadakanasana, soles of the feet together, knees out wide, arms by your side, close your eyes, breathe here, and take this opportunity to check in with yourself."

• This quote highlights the importance of relaxation and self-reflection, encouraging participants to observe their internal state and the effects of the practice.

• The practice begins with a series of stretches involving crossing the ankle over the opposite thigh, drawing the knees towards the chest, and interlacing the fingers in front of the shin.
• Emphasis is placed on breathing deeply and relaxing into the poses to increase their effectiveness.
• The sequence includes a gentle spinal twist by drawing the knee across the body, which is beneficial for spinal health.
• The practice concludes with Shavasana, a final resting pose, focusing on relaxation and allowing the practice to integrate.

"Ankle will cross over your left thigh, and then either bringing the hands behind the left thigh or in front of the left shin, drawing them in towards the chest."

• This quote describes the initial position in the yoga sequence, emphasizing the importance of positioning and alignment for effective stretching.

"Breathing really deeply here. The more we can relax into the pose, the more effective it will be."

• Highlights the critical role of deep breathing and relaxation in enhancing the effectiveness of the yoga poses.

"And these twisting actions are so good for the health of your spine. Breathing deeply here."

• Illustrates the benefits of spinal twists for spinal health and reiterates the importance of breathing.

• Shavasana is described as a pose of complete relaxation, with specific positioning of feet and hands to maximize comfort.
• The practice ends with a closing ritual involving gentle movements, transitioning to a seated position, and a moment of reflection on the practice's impact.
• The session concludes with a gesture of gratitude and respect, sealing the practice with a traditional "Namaste."

"Setting up for our final resting pose, Shavasana, so really making this pose as comfortable as you can here, I like to let the outer edges of the feet roll down towards the mat, palms face up."

• Describes the setup for Shavasana, emphasizing comfort and relaxation as key components of this final pose.

"Notice how you feel now compared to how you felt at the beginning of the practice."

• Encourages mindfulness and self-awareness by reflecting on the changes in physical and mental state after the practice.

"Bringing your hands to heart center, sealing your practice, bring your thumbs up to the third eye center, lifting the corners of the mouth, and bowing forward, honoring your practice. Namaste."

• Details the closing ritual, which includes a gesture of gratitude and respect, symbolizing the conclusion of the practice.

• Sun Salutations are recommended as a standalone practice or as a warm-up for other activities, including climbing.
• The sequence effectively engages many major muscle groups, making it an excellent preparatory exercise.

"This practice of Sun Salutations is great to use on its own or as a warm-up for another practice."

• Suggests the versatility of Sun Salutations as both a complete practice and a warm-up routine.

"Sun Salutations are a fantastic warm-up for climbing as the poses in the sequence cover many major muscles of the body."

• Highlights the specific benefit of Sun Salutations for activities like climbing, due to their comprehensive engagement of major muscle groups.