25 min Full body routine | Approved by physio Jason from Hooper's Beta | Yoga for Climbers
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- Опубліковано 4 січ 2025
- Join me for a 25-minute follow-along full-body routine designed specifically for climbers, in collaboration with the physical therapist Jason from Hooper's Beta.
In this yoga inspired class for climbers, we will focus on building strength and flexibility in these key areas of the body: knees, hips, spine, and shoulders. We will also activate the core and also playfully challenge ourselves with some balance postures on one foot.
Throughout the routine, there will be various options to incorporate a weight for added challenge - so grab that if you'd like to make some of the movements harder. Starting from a comfortable seated position with quick finger and wrist warm up, we will then move through dynamic and static postures, such as squats, half moon, warrior 3, goddess pose, high lunge with the spine rotation (and more!) combining strength-building and mobility-enhancing movements.
This routine is a thoughtful blend of yoga-inspired movements, strength exercises, and flexibility drills, ensuring an effective workout designed to the needs of climbers.
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For in-depth videos on injury recovery and training for climbers by a physical therapist, make sure to check out Hooper’s Beta UA-cam channel. Link below!
/ hoopersbeta
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This session was filmed in Vertical climbing gym in Vilnius, Lithuania:
vertical.lt/
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Let's connect:
IG: / luna.al.sol
Yoga Retreat in Spain and Lithuania: www.yogawithie...
If You want to support me with this UA-cam Yoga for Climbers project, you can do so below 💚
Buy me a coffee or GoFundMe:
www.buymeacoff...
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Thank you for not adding music. It was perfect!
Glad you liked it, Alvaro! And yes, I don't add music to my classes on UA-cam🙏🏽
Couldn't agree more - terrible stock music does not improve relaxation.
Hope you find this full body routine useful! Oh, and also go check out @HoopersBeta UA-cam channel 🤙🏽
If anyone wants it:
Forearm stretch x8 both
Child's pose front, right, left
Downward dog + walk
Squat, stand up+down x5
Goddess squat x5
DDog, right leg up, right leg forward, runner's lunge (look right)
Lower left arm, right arm up
Grab left foot with right hand
(Repeat other side)
Warrior 3: Left leg back, hold
Half moon (to left side)
(Repeat x3)
Wide legged forward fold, right arm up, then left
Lift+bend x5
Cossacks
Right leg straight, knee up+down with left
Pigeon pose (left knee bent)
Passive pigeon pose on exhale
(Repeat other side)
3x puppy pose + upward dog
Shoulder circles
3 mindful breaths
I just skipped the plank pose+leg goes to left/right elbows because it does nothing for me. Love this workout, I do it regularly, thanks a lot!
Thanks so much for this info and for practicing together 💪🏽
Most of the exercises I did at least once in my life, but shoulder circles on the floor 25:04 were something new for me and it really felt good! Thank you!
Glad to know you enjoyed the shoulder circles! I absolutely love them 🥰
ditto!
Yep. Great thx. I also had top knee on floor made the good twist during the back half of circle. Chicks and pops
Er.. clicks* and pops.
Thank you very much for this practice, I have done it almost daily for the full year (on some days I did your other routines) it was a pleasure, I documented all on instagram. I will stick to yoga. Thanks again! All the best in the year ahead
Muchísimas gracias.
Me encanta este video! Creo que eres una maestra estupenda.
Nice routine. Thanks 👍🏼
Feel comfortable and peaceful, thanks a lot
My pleasure!
Really nice video! I felt great after this stretch and I am planning to do these regularly. Thank you!
Happy to know this felt great and that you are planning to revisit this routine. It's always curious to explore little subtleties within the movements when getting familiar with the routine and sequence. 💪🏽
Back in the game after a while and stumbled upon this exercise. Will keep doing it daily for a week now at least 💪
Yesss 💪🏽 Let me know how it goes and whether you will be noticing some changes in the movement with consistency 🔥
This has been a game changer for my climbing and general mobility! Thank you so much for creating and sharing this. Please keep it up :) recommend for everyone!😁 Also perfect for an activity to make a rest day into an active rest day
Amazing! Your comment means a lot. Thanks so much for joining the practice and making this part of your regular mobility routine 💪🏽
Thanks for all the videos, it helped me a lot!
Would love to know how are these routines helping you 🙏🏽 Are you feeling improved hip mobility for example? ☺
I am a climber from China, and I accidentally found your hip mobility video for climbers on a Chinese video website. Before this, I was always troubled by the tightness of my body, especially the lower body. It was difficult for me to make high-angle moves during climbing, and I got some injured because of this. I know that improving the mobility of the body is a long-term battle, but your video has shown me the right direction. I am now following your 10-day hip mobility challenge videos to do stretching exercises. After each session, I can feel the correct body feedback, and I know my hip mobility is slowly improving. Your recent collaboration video with Jason has further convinced me that I am on the right track. So, thank you for your videos! Also, your dog is really cute!@@yogaforclimberswithievaluna
doing it daily since I first spotted it on Hoopers beta channel three weeks ago. I have added some personalized streches after flow ends, seeing some impressive improvements. :)
Your comment is like music to my ears! Glad to know you are seeing some impressive improvements!! Have you done my 10 day hip mobility challenge series?
@@yogaforclimberswithievaluna i have not but as you guessed my hips are the most stubborn to make any progress. Will try it. Thanks for tip 😊
great!!
Perfect routine, thx!
Thanks for practising together!
Amazing routine! Thank you. Really struggle with the warrior 3 to half moon, but I’m sure that will get easier!
yesss, thats a difficult one! I would recommend exploring this move by the wall - with the fingertips lightly touching the wall 💪🏽and yes, you are right, with time it gets a bit more manageable, even still hard 😅
@@yogaforclimberswithievaluna thank you, I’ll try that adjustment! 😃
rly looking forward to this, thanks a lot! :D
Hope you find it useful 💪🏽
Now did it again here, after I recovered from covid. Felt good! :)
Glad to know it felt good and that you have recovered from covid 💪🏽
The more I do it (1-2x week) the more I like it
Yay! Happy to know that you are repeating the routine and enjoying it even more 💪🏽
Some more suggestions for routines I should do outside of this one? Been doing it close to daily for about a month.
Yes! I would recommend to check out the series on my channel, at the moment there is '10 day hip mobility challenge', '7 days of strength through mobility exercises and yoga postures', 10 day mental clarity series and also 7 day rock yoga warrior series.
Have you done any of them? If not, would recommend you to start with the 10 day hip mobility one or 7 days of strength!
@@yogaforclimberswithievaluna Thank you I will give it a go.
I just did it on Janson's channel! So good. Thank you!
Yay! Thanks for practising together 🧡
@@yogaforclimberswithievaluna next time I'll be doing it here 🙂
@@9000nin 🙏🏽 ☺
Thank you! I‘m doing it weakly and my body of 42 years (24 climbing) says thank you very much! 😂
Yay! Amazing! Thank you so much for joining me AND for repeating this routine, too 💪🏽