As part of our yoga series, we regularly present yoga exercises that are geared towards the needs of climbers. The exercises will be presented by Bächli Bergsport and Petra Zink. In today's issue, Petra shows you the "pigeon" exercise, which you can use to stretch your gluteal muscles and the groin.
A guest contribution by Petra Zink - presented by Bächli Bergsport
In today's issue we focus on an often underestimated part of the body when climbing: the buttocks. With the exercise you stretch your gluteal muscles and the groin of the extended leg. Performing this exercise regularly will help you develop the ability to stand high on kicks.
This is how the "pigeon" exercise works
Exercise info
This pose stretches the deep glutes of the bent leg and the groin of the straight leg. It also loosens the sacrum and lower back.
Important: Caution is advised in the event of acute complaints in the lower back, hips or knee joints. If the back is strong, practice the pigeon only very carefully or not at all.
Starting position: four-legged
1st position
2st position
End position
Book with yoga exercises for climbers
In the book “Yoga for climbers and mountaineers” introduces the yoga teacher, sports scientist and enthusiastic alpinist Petra Zink 54 selected yoga exercises that are dedicated to the stressed parts of the body of mountain athletes: wrists, shoulders, back, hips.
Readers from Germany and Austria can order the book here.
All articles in the yoga series
You can find all articles in the yoga series at the following link.
About Petra Zink
Petra Zinc is a yoga teacher and sports scientist. She was a competitive athlete herself and has trained young athletes to Olympic champions. She is currently developing exercise and health concepts for tourism and business with a focus on yoga, health and mindfulness.
She lives out her great passion for the mountains with her husband in her adopted home of Carinthia and on trips through Europe and North America. The combination of yoga and mountain sports has increasingly developed into an attitude to life, she passes on her enthusiasm and knowledge in numerous workshops and yoga retreats (www.petrazinc.com).
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Credits: Cover picture Stefan Koechel