Page 47 - SA Mountain Issue 62

IMPROVING CORE STRENGTH FOR CLIMBING THROUGH YOGA
5
BOAT POSE (NAVASANA) AND PLOUGH POSE (HALASANA) TRANSITIONS
1. From downward-facing dog, return to tabletop position, cross your legs behind you, and shift back into a seated position.
2. High Boat: Bring your legs out in front of you, knees bent, feet on the oor. Take hold of your feet and then rock back to balance on your sitting bones (feet come off the oor).
3. Lift your lower legs until they are parallel with the oor.
4. Pull your thighs in towards your chest and lift your upper chest. Once balanced, lift your arms away to shoulder height.
5. Twisted Boat: Inhale and lift your arms up to the ceiling. Exhale and twist your arms to the right, legs to the left.
6. Inhale back to centre (arms lifted) and exhale to the other side.
7. Inhale back to centre and bring your arms back to shoulder height (high boat).
8. Low Boat: Exhale and slowly straighten
your legs and lower your chest towards the oor, taking your arms wide and letting your ngers connect at the back or your head. Keep your head, shoulder blades, and heels lifted off the oor. Extend through your entire body, and feel your elbows pull away from each other.
9. On your inhale, slowly lift back up to high boat.
10. Plough Pose: On your exhale, bring your hands
down to the oor, roll onto your back, and lift your legs over your head, keeping your arms by your side for support. Keep your knees bent if your hamstrings are tight. Don’t worry if your feet don’t touch the oor behind you.
11. On your inhale carefully roll back up to balance on your sitting bones and return to high boat.
12. Repeat this sequence 5–10 times, or less if it is strenuous.
Note: If you want more challenge with this sequence, try to keep your legs straight in high boat.
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FINISH IN A RESTING POSITION
1. From high boat, bring your feet back down to the oor, soles of your feet touching, knees wide.
2. Carefully lower down onto your back and position your arms about 45 degrees from the body, back of your hands on the oor. Tuck your shoulder blades under so you’re lying on the at part.
3. Close your eyes.
4. Allow your breath to naturally soften and quieten.
5. Allow your body to relax, consciously releasing any tension that remains in your
body.
6. As your body relaxes, feel the oor support your body.
7. Continue to relax for at least 5 minutes.
8. To exit your relaxation, roll onto your right side and then slowly lift into a seated
position. Take your time exiting your relaxation.
Note: If it is more comfortable for you, you can straighten your legs into Savasana.
SEPTEMBER–NOVEMBER 2017
SAMOUNTAIN.CO.ZA 45
Marissa Land
is an Australian now living in
the Austrian Alps. She is a rock climber, certi ed yoga teacher and doctor of geology. Marissa loves to travel the world to climb and hang out with amazing people. Over the last few years, she has been exploring how yoga can improve her climbing, and what she has learnt is pretty awesome. Now she wants to share what she knows. www.marissalandyoga.com