Hanumanasana – A guide to the Yoga Splits

Want to work towards your yoga splits? Sandra will guide you through the steps with this strong sequence of hip openers and some very useful alignment tips. You will need 3 yoga blocks for this. https://youtu.be/vqrtLxNuca4 Sandra Berlin

4 Easy Steps into Handstand

Handstands are not just great fun, but they are very handy when it comes to strengthening muscles of the upper body, including shoulders and arms, as well as the core. They will also help to improve balance, and if you are a climber, they're amazing to strengthen the weaker muscles of our shoulder joints! Ways … Continue reading 4 Easy Steps into Handstand

Learn to Headstand in 4 Simple Steps

“Sometimes when we believe in monsters, they take up residence under our beds.” - Shane Koyczan. For a long time, headstand (Salamba Sirsasana) was my worst enemy. Back bends? Bring them on. Splits? Yeah, I like a challenge. But headstand? No way. Why? I was afraid. I was afraid of falling. I was afraid of hurting myself. I was afraid that if my world … Continue reading Learn to Headstand in 4 Simple Steps

Yoga for the Upper Body

Rock climbing can be an intense work out on the muscles of the upper body, especially the shoulders and lats. This sequence is designed to help you to stretch some of these muscles and also strengthen some which end up being under used by the constant practise of rock climbing and its typical movements. https://youtu.be/nloa4H8gGYg

Ardha bhekasana Sandra Berlin

Ardha Bhekasana

If there was a pose in yoga that I am not a great fan of, it would be Bhekasana (the Frog)! As someone who has suffered from a torn ACL in the past, the unnatural rotation of the knees when bringing the heels towards the floor by your hips always made me cringe a little. … Continue reading Ardha Bhekasana

Eka pada raja kapotasana Sandra Berlin

Happy Hips, Happy you

I love Eka Pada Raja Kapotasana (a.k.a Half Pigeon)! It is a great hip opener, working on both the outer hips and the hip flexors. Getting into the pose The traditional shape of this pose is quite tricky to achieve as it involves some serious back arching skills! But this variation is accessible to most of us and, … Continue reading Happy Hips, Happy you

Tree pose Alice Gioia

Tree Pose

Learning to balance on one foot is incredibly important for climbers. Pistol squats, tree pose variations, half-moon… all these Asanas have something to teach you about moving with control.  So the next time you’re on a slab, balancing on a tiny foothold, you’ll know what muscle groups you need to recruit to move forward.  STEP … Continue reading Tree Pose

Yoga for Core Strength

A short sequence to help build up core strength A strong core will not only help you to keep your feet on the wall when climbing steep stuff but it will also help you with avoiding lower back pain, developing better balance and posture. Join Sandra for this short but fun sequence designed to help … Continue reading Yoga for Core Strength

King Arthur Sandra Berlin

A Noble Stretch

Have you heard of the psoas? This is a major hip flexor muscle located deep in the core, connecting your spine to your legs. Due to the nature of our sport, tight psoas is very common amongst climbers. Tightness in the psoas will greatly affect your posture, causing pain in the lower back and pelvis. … Continue reading A Noble Stretch