戰士式(Warrior 1)
- Reach your left leg back and bend your right knee directly over your right ankle.
- Place your left foot flat at a 45-degree angle. Make sure your right ankle and foot are at a 90-degree angle (pointing forward), and that your right heel is aligned with your left heel. (People with ankle problems may lift the heel, and balance on the toes.)
- Draw your right, outer hip back, and align your right thigh parallel to the ground.
- Lift your torso and arch your upper back slightly, while raising arms above head.
- Clasp your hands together under your back and stay high on your shoulders.
- Lift your chest, chin away from the sternum, and push your head into the floor.
- Tuck your tailbone, while broadening back and shoulder blades. Firm your entire body.
- Roll the spine slowly down to finish pose.
對攀岩的好處
- Strengthens and stretches your quadriceps, hamstrings, ankles, and hip flexors.
- Increases endurance in the legs, which helps prevent “Elvis leg.”
- Stronger hip flexors, quads, and hamstrings and stabilizes knees for high-steps and extending legs for reachy, sideways foot placements enhance a climber’s ability to high-step.
- Stretches the chest and lungs, shoulders and neck, belly, groins (psoas).
- Strengthens the shoulders, arms, and back muscles.
單腿鴿王式(One-Legged King Pigeon Pose)
- From downward-facing dog, lift your left leg into the air.
- Bend that leg and bring the knee toward your left wrist, forming an angle through your left shin and thigh bone.
- Inch your hips back by turning your right toes under and picking up your hips and setting them down evenly.
- Come down onto your elbows or forehead, and relax into a forward fold over your left shin.
- Keep some energy pulling inward as you release the big muscles of your left hip.
- Stay for at least one minute and up to five minutes.
- Release, and take the pose on the other side.
對攀岩的好處
- Opens outer hips and thighs.
- Stretches inner groin, where climbers can be really tight.
- Softens the hip flexors of the back leg and will give you space to reach those high footholds.
卧雷電座(Thunderbolt Pose)
- Tuck your toes under (even that stubborn pinky toe), and sit back on your heels.
- Relax your weight down gradually for five breaths.
- Work up to staying three minutes daily.
- If this feels like too much, lean forward and place your hands on the floor to take some of your weight off your heels.
對攀岩的好處
- Stretches tired feet.
- Opens up tight plantar fascia, as well as the connective tissue and muscles around the calves.
山式(Mountain Pose)
- Stand with heels slightly apart, big toes touching. Balance your weight evenly by lifting and spreading your toes and rocking your body on your feet.
- Lift your kneecaps, strengthen the inner arches of your feet, turn the upper thighs slightly inward, and draw your pubic bone and tailbone toward each other.
- Lift your upper body without sticking your ribs out, stretch your shoulder blades back, and drop your shoulders.
- Drop and straighten your arms, opening your palms in front of you.
- Grow tall through the crown of your head, chin parallel to the floor.
- Allow your tongue to be flat on the floor of your mouth.
- Soften your eyes.
對攀岩的好處
- Promotes stillness, relaxed strength, and “groundedness.”
Ref:yoga-for-climbers-4-poses-to-improve-leg-strength-and-stability
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