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To wake up your external obliques and serratus muscles (which stabilize your dorsal spine and shoulder girdle), feel as if you are wrapping your right rib cage toward your left frontal hip bone, and vice versa. Imagine a magnetic pull connecting the inner lines of your legs this engagement supports your spine. Roll your hips open to the left, without sagging open your left arm toward the sky. Turn onto the outside edge of your right foot, and stack your ankles on top of each other. See also Perfect Pairing: Yoga + Climbing Side Plank PoseДЇrom Downward Dog, slide your right hand a few inches to the left, toward your midline. Stay here for 5 long breaths, then come back to Down Dog. This will tone your transverse abdominal wall and support your lumbar spine.

Once stable, lengthen your spine without distorting it, and get a sense that you are hugging or squeezing your two frontal hipbones together. Notice if you are dipping to one side or dumping your pelvis into an anterior or posterior tilt. Lean into the floor evenly through each limb. Maintain a long line through your anklebones to the center of your skull. Plank PoseДЇrom Downward-Facing Dog, shift your weight forward to Plank Pose. THE WARM-UP: Practice 2вЂ“5 Surya Namaskars (Sun Salutations) to prepare, then come into Downward-Facing Dog Pose. Practice it at least three times a week, before or after climbing, or any time you want to change up your practice.

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THE BENEFIT:вЂ‚This series of poses will facilitate a strong internal core, supple hips, a balanced shoulder girdle, and a sense of ease. Not only will it improve athletic performance, it can get you thinking outside the box and lead to valuable insights about your body and your limits. Whether youвЂ™re an advanced or novice climber or you prefer enjoying mountain views from the window, this exclusive yoga sequence from Lydia Zamorano is for you.

Become a better climber with these six poses. Rock climbing and yoga reinforce the mind-body connection through similar types of movement.

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