As part of our yoga series, we present you with yoga exercises at regular intervals 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 how you do with the preventive flow stretches the posterior chain of neck fasciae and mobilizes the spine.

A guest contribution by Petra Zink - presented by Bächli Bergsport

In today's issue we are dedicated to an often forgotten part of the body when climbing: the neck and the spine. With the exercise, you can stretch the rear neck fascia chain and mobilize the entire spine.

Information on the exercise "Prevention Flow"

This flow not only mobilizes the entire spine and stretches the neck fascia chain, but also calms the nervous system and the mind as a whole.

Important: Be careful with untreated high blood pressure as well as migraines, severe headaches and increased intraocular pressure.

Starting position: mountain posture

1st position

Hold this position for 2-3 breaths.

2st position

3st position

4st position

  • Remain in position 5 for 4 breaths.
  • Roll up vertebra by vertebra and go back to position 1.
  • Repetitions: 3-5.
  • End position: mountain posture.

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 (

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Credits: Cover picture Stefan Koechel