As part of our yoga series, we present you yoga exercises at regular intervals, which are geared towards the needs of climbers. The exercises are presented by Bächli Bergsport and Petra Zink. Today we're going to show you the Eagle Arms exercise, which you can use to stretch your back shoulder muscles.

A guest contribution by Petra Zink - presented by Bächli Bergsport

Today's edition is dedicated to the back shoulder muscles. The Adler-poor exercise helps with tension due to long safety sessions when climbing as well as after a long day at the laptop / computer.

This is how the Eagle Arms exercise works

This exercise primarily stretches the rear shoulder muscles such as the trapezius muscle or the small and large diamond muscles (rhomboid muscles). By the way, the exercise Adler Arms is also ideal for warming up or during a longer break on a climbing day.

Exercise info

Remain in position for approximately 5-10 breaths per side. As a starting and ending position you take the heel seat or the mountain posture.

Important: Caution should be taken with complaints and tension in the neck area.

Starting position: heel seat (or mountain posture)

If necessary, place a mat between your lower and thighs. (Photo by Stefan Köchel)

1st position

2st position

Starting position: heel seat (or mountain posture)

Yoga_Starting position_Fersernsitz_Petra-Zink_Bild-Stefan-Köchel
If necessary, place a mat between your lower and thighs. (Photo by Stefan Köchel)

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 Zink 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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Pictures: Stefan Köchel