The harmony between rock climbing and yoga has deeply influenced Nairi's inner journey. These practices complement each other, fostering a perfect balance. Whether she's climbing or practicing on the yoga mat, she is always evolving and growing.
Below, yoga teacher Nairi shares her journey with these two practices, including the poses she finds beneficial for rock climbing and recovery afterward. Plus, unwind with her 8-minute yoga practice to ease tension in your back, legs, and shoulders after an intense climbing session.
Practice On.
Can you tell us about your journey with rock climbing and yoga? How did you get started with each?
I began practicing yoga almost ten years ago, during a period of intense stress and demanding work. Needing a moment of peace and silence for myself, I found a yoga studio near my home in Milan and started attending classes a couple of times a week. Initially, it was a simple way to stretch and feel good, but it soon became much more than just a physical practice. The mental clarity and mindfulness that yoga brought into my life were transformative.
My adventure with rock climbing began after some time, just before COVID, when a friend invited me to try an indoor climbing gym. The challenge of climbing up a wall, the thrill of reaching the top, and the sense of accomplishment hooked me instantly. Not long after, gyms shut down and the only way to keep climbing was going outdoors on real rock. Climbing outdoors was a profound experience that allowed me to connect intimately with the rock. For the first time, I felt deeply in tune with nature, almost becoming one with it.
In what ways do you find rock climbing and yoga to be complementary practices?
In addition to physical strength and technique, climbing requires a very strong mind. Yoga supports this in many different ways: working on breathing and pranayama, building body awareness and inner peace helps me stay focus and calm, both on and off the mat.
Practicing yoga means also improving mobility and flexibility, and building a stronger body awareness. Being on the mat every day requires willpower, determination, and faith in the practice itself, and not getting knocked down by failures - such as not being able to close an asana. All of this supports the mind when you go outdoors on the rock, where making mistakes and failing are part of the game, but it is important not to get frustrated but to learn from mistakes and take them as a motivation to do better with each attempt.
Yoga also supports the body in recovery after an intense climbing sessions, helping to relax sore muscles and letting go tensions on the upper body. On a mental level, the mindfulness cultivated through yoga translates into better focus and concentration while climbing. The meditative aspects of yoga and the pranayama techniques learned on the mat help me stay calm under pressure, whether I’m attempting a difficult route or dealing with a tough boulder.
Can you provide specific examples of how yoga has improved your rock climbing performance and vice versa?
Specific examples of how yoga has improved my climbing are numerous. For instance, the increased flexibility from regular yoga practice allows me to reach foot holds that might otherwise be out of grasp. Poses that strengthen the core, like High Plank or navasana, directly enhance my climbing stability and endurance. In general, being flexible helps me move smoothly on the rock, flowing within each move. On the other hand, the physical strength developed through climbing, particularly in my forearms and shoulders, helps me hold challenging yoga poses for longer time and supports me on arm balances – if you know me or follow me, you know I am a big fan of pincha mayurasana and all kind of inversions.
Have you faced any challenges in balancing the intensity and focus required for rock climbing with the mindfulness of yoga? How do you manage these?
Balancing the intensity of rock climbing with dynamic yoga practices can be challenging. Climbing often requires a high level of focus and physical effort, similar to Ashtanga yoga. I manage this balance by dedicating specific times and days to each practice. On a climbing day I start with a yoga routine in the morning to set a calm tone and be present with myself, and channel my physical energy on the rock. On rest days from climbing, I dive deeper into dynamic yoga practices, such as Ashtanga Vinyasa, where I need more physical and mental energy.
Yoga poses beneficial for rock climbers
Several yoga poses are particularly beneficial for rock climbers:
- Downward-Facing Dog (adho mukha svanasana): This pose stretches the hamstrings, calves, and shoulders, and helps improve overall flexibility.
- Plank Pose (phalakasana): Builds core strength and endurance, which are essential for climbing.
- Reclining Pigeon Pose (supta kapotasana): Opens the hips and relieves tension, aiding in flexibility and preparing your mobility for heel hooks.
- Extended Side Angle Pose (utthita parsvakonasana): Stretches and strengthens the legs, hips, and side body, enhancing reach and stability.
Yoga poses beneficial for recovery after an intense climbing session
After a climbing session, our body is tired and sore. A simple relaxing flow can be beneficial to release tensions from our back, legs and shoulders.
- Child’s Pose (balasana): Promotes relaxation and gently stretches the back.
- Seated Forward Bend (paschimottanasana): Stretches the hamstrings and spine, promoting relaxation.
- Reclining Pigeon Pose (supta kapotasana): Opens the hips and relieves tension.
- Supine Spinal Twist (supta matsyendrasana): Relieves tension in the spine and improves mobility.
- Legs-Up-The-Wall Pose (viparita karani): Helps reduce swelling and fatigue in the legs, promoting recovery.
Connect with Nairi
- Instagram: @nairi.rigon
- Website: As We Flow
- Upcoming events: Twin Fire Retreat, September 27 – 30, Sardinia (Italy)
