Yoga & Stretching for Climbing: 4. Beginner Sun Salutation B | Climbing Tech Tips

In this practice

Key teachings

• Foundational vinyasa sequencing
• Breath-movement coordination
• Alignment principles for safety and efficacy
• Functional strength and flexibility for specific activities

Ideal for

• Yoga beginners
• Climbers or athletes seeking complementary training
• Individuals wanting to learn Sun Salutation B

Lesson

Instructions

1. Extended Mountain - Feet planted, core strong, gaze up.

2. Forward Fold - Hinge at hips, bend knees as needed to get hands to floor, block, or shins.

3. Halfway Lift - Pull shoulder up and back.

4. Forward Fold - Hinge at hips, bend knees as needed to get hands to floor, block, or shins.

5. High Plank - Slowly lower to the ground.

6. Cobra - Inhale, hold for 5 seconds then exhale as you lower back to the mat.

7. Downward Facing Dog - Straight back, hips pointed to the sky. Inhale right leg lifts and exhale through to arms.

8. Low Lunge - Knee directly above your ankle, rotate back foot so it’s parallel to side of the mat.

9. Warrior 2 - Spiral arms up into pose, hips and shoulders square with the front of mat, maintain low lunge and gaze forward.

10. Extended Side Angle - Open through the side body, breathing deeply.

11. High Plank → Vinyasa - lower halfway (elbows close to body) and updog toes pressed into the mat and heart lifted high.

12. Downward Facing Dog - Straight back, hips pointed to the sky. Repeat 7-11 on other side (left side).

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Steps

• Sun Salutation B sequence
• Standing poses (e.g., Warrior II, Extended Side Angle)
• Core strengthening (e.g., Plank, Downward Dog)
• Backbends (Cobra)
• Forward folds
• Vinyasa transitions

Benefits

• Improved full-body flexibility and mobility
• Enhanced strength and endurance, especially in core and shoulders
• Increased body awareness and coordination
• Stress reduction and mental focus
• Injury prevention, particularly beneficial for climbers