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Off-the-wall yoga for climbers: a 25-minute class for hips, shoulders, forearms and recovery

A yoga class for boulderers and route climbers, for a rest day or an easy evening. It works on what climbing uses but doesn't fully train: active hip range for high steps and turning in, upper-back extension and the shoulder blades, pushing, one-leg balance, and gentle forearm stretches, then a calm finish. It doesn't train finger strength or replace the climbing warm-up, and no stretch protects a pulley. If a finger is injured, do the all-fours and plank poses on your forearms and skip the forearm block. You need a mat and a wall.

25 minBeginner18 movesA wallBack · Abs · Shoulders · Glutes · Hip flexors · Adductors
Follow along: a timer, a cue and the next move, one step at a time.

A. Settle (about 4 minutes)

  1. Slow breathing (6 breaths a minute)2 min
    Beginner · 3D demoIn through your nose for about 4, out for about 6, with no holdsEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)
  2. Cat-cow8 waves
    Beginner · Back, Abs · 3D demoOn your forearms if a finger is soreHarder: Half lord of the fishes (Ardha Matsyendrasana)
  3. Thoracic rotation6 each side
    Beginner · 3D demoTurn your chest, not your hipsEasier: Side-lying open bookHarder: World's greatest stretch

B. Shoulder blades and pushing (about 5 minutes)

  1. Scapular push-up (push-up plus)10, pausing at the top
    Beginner · Shoulders, Chest, Abs · 3D demoAgainst a wall with a sore shoulder; on your forearms with a sore fingerEasier: Dumbbell shoulder-blade punchHarder: Push-up
  2. Prone Y-T-W raises5 of each shape
    Beginner · Back, Shoulders, Neck · 3D demoForehead on a folded towelEasier: Wall angelHarder: Bent-over reverse fly
  3. Locust pose (Salabhasana)2 holds of 5 breaths
    Beginner · Back, Glutes, Hamstrings · 3D demoArms reaching forward, a little off the floorEasier: Seated upper-back lift (sit tall, shoulders back)Harder: One-legged bow (half locust)
  4. Wall angel8 slow slides
    Beginner · Back, Shoulders · 3D demoA small range is fineEasier: Table slide (seated forward reach)Harder: Prone Y-T-W raises

C. Hips for high steps and turning in (about 6 minutes)

  1. 90/90 switch10 slow switches
    Intermediate · 3D demoSit tall; hands behind you if neededEasier: Reclined figure four (eye of the needle, Sucirandhrasana)Harder: 90/90 hip lift-off
  2. 90/90 hip lift-off3 holds of 5 s each way, each side
    Intermediate · Glutes, Hip abductors, Hip flexors · 3D demoLift the back shin, then the front knee; back off if the groin pinchesEasier: 90/90 switchHarder: Active pancake lift-off
  3. Lizard pose (Utthan Pristhasana)45 s each side
    Intermediate · Hip flexors, Adductors, Glutes · 3D demoHands inside your front foot; come out if the front of the hip pinchesEasier: Low lunge (Anjaneyasana)Harder: Front splits (Hanumanasana)
  4. Frog rock8 slow rocks
    Intermediate · 3D demoOnly as wide as is comfortableEasier: Adductor rock-backHarder: Active pancake lift-off

D. Balance and body tension (about 3 minutes)

  1. Tree pose (Vrksasana)30 s each side
    Beginner · Glutes, Hip abductors, Calves · 3D demoFingertips on a wall at firstEasier: Mountain pose (Tadasana)Harder: Standing hand-to-big-toe pose (Utthita Hasta Padangusthasana)
  2. Side plank2 holds of 20 to 30 s each side
    Intermediate · Abs, Hip abductors, Shoulders · 3D demoOn your forearm; from your knees if neededEasier: Knee side plankHarder: Side plank with leg lift

E. Forearms (about 2 minutes; skip with an injured finger)

  1. Wrist & forearm flow60 s
    Beginner · Forearms · 3D demoFull bend and straighten, palm up and palm downEasier: Wrist circlesHarder: Wrist flexor stretch
  2. Wrist flexor stretch30 s each side
    Beginner · Forearms · 3D demoFingers back against a wall; ease off if it tinglesEasier: Wrist circlesHarder: Quadruped wrist rocks

F. Rest (about 5 minutes)

  1. Child's Pose (Balasana)60 s
    Beginner · Back, Shoulders, Glutes · 3D demoArms by your sides, palms upHarder: Extended puppy pose (Uttana Shishosana)
  2. Reclined figure four (eye of the needle, Sucirandhrasana)45 s each side
    Beginner · Glutes · 3D demoHold behind your thigh; never press on the crossed kneeHarder: Pigeon preparation (Eka Pada Rajakapotasana prep)
  3. Corpse pose (Savasana)3 min
    Beginner · 3D demoHands loose, palms up

Tips

  • Do it on a rest day or after an easy session, not just before a hard finger session.
  • Before you climb, use our climbing warm-up: easy movement, joint circles, graded hangs and easy climbs, not long holds.
  • If you're very flexible, keep the hip poses in the middle of your range; aim for control, not more stretch.
  • With an injured finger, keep weight off your hands and skip the forearm block until your clinician says otherwise.
  • Pair it with our antagonist and shoulder workout or other strength training twice a week.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the off-the-wall yoga for climbers: a 25-minute class for hips, shoulders, forearms and recovery take?

About 25 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 14 of its 18 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.