Beginner Yoga for climbing focusing on Shoulders and Back

I am fairly new to yoga.

Im 26, male.

There is tons of info on beginning yoga for climbers. So while I try to narrow down what poses to do, I am looking for help on picking poses to specifically focus on shoulders and back (upper, middle and lower)

Lately my shoulders have been bothering me and after a car accident last year my back isn't 100%

I would like to narrow down poses to help strengthen and relax shoulders and back, while still focusing most of the yoga poses specifically for climbing (so im told)

Thanks for any help.

Roman

Check out DoYogaWithMe.com - there is a good shoulder/upper back class that's short and helps loosen the back nicely, I've found.

Great site - free, easily navigable for class length, type, and difficulty.

The body is a system - not just a collection of parts. I think you'll be missing out if you narrow your focus too much to the upper back. Find a short whole body Yoga. There are some very good Ashtanga Yoga DVDs out. David Swenson has one with a 15 - 30 - and 1 hour follow along parts. I like the 30 minute one - a nice workout but nothing so Yogi that a climber can't even do the positions.

Glad to know that you have recovered after accident and best of luck for your recovery. There are several videos online you can see and also hire a yoga instructor that would guide you. Learning and practicing yoga properly is very important in order to gain maximum benefits.

Haute Yoga!

Roman G wrote:I am fairly new to yoga. Im 26, male. There is tons of info on beginning yoga for climbers. So while I try to narrow down what poses to do, I am looking for help on picking poses to specifically focus on shoulders and back (upper, middle and lower) Lately my shoulders have been bothering me and after a car accident last year my back isn't 100% I would like to narrow down poses to help strengthen and relax shoulders and back, while still focusing most of the yoga poses specifically for climbing (so im told) Thanks for any help. Roman

As you do more yoga you'll find out what works for you. There are days then some poses stretch my back across my shoulders wonderfully, but then there are days I cramp up between my shoulder blades and I need to modify.

Something like eagle arms is a pose you will likely enjoy. Downward dog may help with mobility if you're really tight across your shoulders (it might also be too much depending). As stated before, your body is a system. Upward plank can help stretch your biceps, hands in Namaste behind your back will stretch out chest and forearms. Most yoga poses emphasis keeping your chest/heart open instead of hunching forward.

I'm not sure from your post, but I don't think you're attending any yoga classes? I would recommend doing so to learn how to do poses properly and get help with modifications for poses your can't fully do. If I'm doing yoga properly my hips and back feel much much better, but it's also possible to hurt yourself more (especially knees) if you're doing poses improperly.

In this case I will suggest you to take help of some good yoga classes or a professional yoga trainer. I also took help of Thousand Oaks Yoga classes when I was new and it really helped me to achieve my goals.

Yin or Restorative yoga has really helped with my postural alignment, which I think was the root cause of a shoulder problem for me. Plus it's totally lazy and great for rest days.

While yoga can help, a visit to a physical therapist would be much more valuable. Aside from prescribing you stretching and strengthening exercises, they can work on your posture as well as deficiencies in your movement patterns.

Learn the basic Sun Salutations (Surya Namaskar A/B) with good chaturangas. Do 5 of each every morning. Your shoulders and back will be better in a couple weeks. Then commit to practicing Ashtanga Yoga 3-6 days a week. Its a lifestyle change, not something you can just do for a short time and expect to "fix" you. Find a good ashtanga yoga instructor.

Hey dear I am also finding a professional Mississauga acupuncturist for my back pain treatment. I am suffering from terrible back pain and tried various medications to get it treated but nothing worked so now I want to try acupuncture therapy. So please recommend an acupuncturist guys!

Roman,
You shoulda talked to me more about it while we were hangin, I go at least 4-5x a week. I coulda showed you a flow at camp! ... I'd recommend a begineers vinyasa flow, to start with. Then if you like it and it's working for you, it'll be easy to pick options from there. Personally I'm not a fan of bikram yoga ... but some like it.
Maybe try these studios,

brooklynhotyoga.com/

tangerinehotpoweryoga.com/

Btw, hope your home safe and had a fun day at the track!!! Call me and we'll talk about it! :)

Do you attend a local yoga class, where you could ask the instructor to show you?