Asanas
for climbers 
Balance/ strength sequence
Surya Namaskara Ka : Sun Salutation A
5 rounds. Maintain full awareness with the breath.
Surya
Namaskara Kha : Sun Salutation B
2 - 5 rounds. Sink deeply into
Utkatasana (Fierce Pose) and remain for 5 breaths.
Hold Virabhadrasana I : Warrior I for 5 breaths. Maintain
full awareness with the breath.
Padangusthasana
: Big toe posture. Hold for
5 breaths.
Padahastasana
: Foot-hand posture. Hold for
5 breaths.
Supta
Virasana – Reclining Hero Pose. Rest
thighs.
Malasana
I – Squat with feet together.
Tadasana/
Samasthitih : Mountain Posture/ Equal standing
Vrksasana
: Tree Posture
Hold for 5 breaths on right.
Urdhva
Prasarita Ekapadasana : One Foot Extended Upwards Pose.
5 breaths on right.
Utthita
Hasta Padangusthasana A : Extended-hand-big-toe A. 5
breaths on right.
Ardha
Baddha Padma Pascimottanasana : Half bound lotus stretched
out posture. 5 breaths on right.
Natarajasana
: King Dancer. 5 breaths on
right. (Variation)
REPEAT
ON LEFT.
Supta
Virasana – Reclining Hero Pose.
Rest thighs.
Malasana
I – Squat with feet together.
Parsvottanasana
: Side-stretched out posture. 5
breaths on right.
Virabhadrasana
III : Warrior III. 5 breaths
on right.
Ardha
Chandrasana : Half Moon Posture.
5 breaths on right.
Parivrtta
Ardha Chandrasana : Revolved Half Moon Posture. 5
breaths on right.
Utthita
Trikonasana : Extended Triangle Posture.
5 breaths on right.
REPEAT
ON LEFT.
Prasarita
Padottanasana C & D: Wide-Legged Forward Bend.
Bring
the toes together. Heel to
toe and take knees wide. Rest here for 1 minute.
Salamba
Sirsasana : Headstand. (Hold
for 1 minute).
Once you have mastered this asana bring the feet down to the
floor with the legs straight and a backward action of the
hips, when you build more confidence and strength take your
feet back up into Sirsasana and back down to touch the floor
again.
"The
whole weight of the body should be borne on the head alone
and not on the forearms and hands." Iyengar
Eka
Pada Sirsasana – One Leg Headstand.
Exhale and move the right leg
foot to the floor, keeping the left leg in Sirsasana. Stay
for 10 seconds. Repeat on the left.
Balasana
: Child Posture. Rest for 1
minute.
Setu
Bandha Sarvangasana : Bridge Pose. Hold
for 15 – 30 breaths.
In bridge pose it’s okay if your thighs burn as
long as your knees don’t hurt. Ana Forrest.
Supta
Padangusthasana B : Supine Big Toe Posture B. Remain
for 10 deep breaths on the right and then repeat on the left.
Supta
Padangusthasana C: Supine Big Toe Posture C. Remain
for 10 deep breaths on the right and then repeat on the left.
Janu
Sirsasana : Head to Knee Posture.
Remain for 10 deep breaths on the right and then repeat on
the left.
Viparita
Karani : Legs Up the Wall Pose. 1
minute
Jathara
Parivartanasana: Revolved Abdomen Posture.
Remain for 5 deep breaths on the right and then repeat on
the left.
Vipassana
: Insight Meditation. Focusing
on the Breath : 10 minutes.
SAVASANA
: 10 minutes.
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annie@exploreclimbing.com
Keep a pen and paper handy, when you
practice, and when you have an insight – write it down!
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