Get Stronger Climbing By Doing Nothing For 5 Minutes

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There are only two options to get stronger: training and recovery.

With easy access to gyms, rocks and boulders, it’s easy to train but also easy to overtrain. They go crazy, don’t get enough rest and get hurt. No matter how much you climb, you just can’t get any better. Or you have a nagging injury. Or you can’t focus and fail Beta. Or you’re just scared. If this is you, you may not need to change what you do. You might need to stop doing and learn to rest and recover.

The exercise I’ve outlined below is called Savasana, the corpse pose. If you practice this pose for 5 minutes every day for a couple of weeks, you’ll start to see changes in your climbing – you’ll increase your recovery between workouts and in no time recover it more efficiently and switch off your busy mind to focus – and maybe even a fortune of received from a lost aunt in Nigeria.

Don’t you think this rest exercise will improve your climbing and change your life in just 5 minutes a day? Try it for a month and get in touch with me. If it doesn’t work, please contact with all complaints:

Lord Patanjali, 108 Moksha Ave. Swarga Loka, Paradise 81623

But it will work. And here’s why:

Scientific studies on the effects of Savasana (and other similar meditations) have shown that regular practice calms the mind, reduces stress, cures mild depression, relaxes the body, reduces the occurrence of headaches, relieves fatigue, cures insomnia, lowers blood pressure, boosts your immune system, regulates your adrenal glands, improves coordination, reaction time, memory and even IQ scores, and lowers breathing and heart rate. Millions of people worldwide have been doing Savasana for thousands of years just because it feels so damn good. The anecdotal evidence of its effectiveness is overwhelming.

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For climbers, the physical and mental benefits of focused rest and meditation should be obvious.

Here’s how you do it

  • Get out your smartphone and take a picture of yourself reading the following sequence.
  • Set your timer for five minutes.
  • Lie on your back, press play and close your eyes.
  • Get up and kick ass.
  • (It’s also okay to practice sitting savasana. Do it right now while you’re reading this.)

The sequence

Relax your feet and hands. Release and release any tension in your arms and legs. Let the arms and legs be heavy. Relax your hips. Release any hold and tightness in the muscles parallel to the spine. Relax your stomach. Let the internal organs become liquid and accumulate in the abdomen. Allow the chest to expand and the physical organ of the heart to relax. Relax the throat and all the organs of speech – the jaw, the lips, the tongue, even the teeth and Gums.Relax the neck. Melt the scalp across the crown of the head, down the sides of the skull. Allow the skin of the forehead to drop toward the chin and relax the front brain. Also, rest the mind when the body is calm, heavy, and completely relaxed. Take a break from remembering, planning, dreaming – and let the mind rest in the present moment.

  • Follow the instructions: Don’t just listen to your voice as you read the words. Try to do what you tell yourself to do (and don’t get bogged down in the fact that some of the things you’re asking of yourself are impossible). Can you really melt your scalp on the sides of your skull or rest your heart muscle? I do not think so. But trying to follow these instructions will facilitate changes in your autonomic systems that lead to deep relaxation.
  • Attitude: Start by sitting on the floor with your knees bent. Lean back on your elbows and roll down. Stretch out your legs one at a time. Let your feet fall out to the side. Feet should be wider than hip width. Let your arms rest on the floor at a slight angle from your body. Hands rest palm up.
  • Come out: Roll onto your right side. Rest your head on the floor for a few breaths. Open your eyes. Come into a sitting position. Let your head hang forward. With an inhalation lift your head and say: Aum shri maha gana pataya namaha – a chant to Ganesha the elephant god – or not.
  • Spirit: For many people it is crazy to lie down and be so still, even for five minutes. Our mind is so overstimulated and busy and stressed that it rebels against shutting down. You might feel anxious at first in Savasana. But after a few sessions you get used to it. Note: Your mind will inevitably wander from the practice of deep rest and you will find yourself thinking about work, sex, food, rock climbing – not necessarily
    in this order. The main challenge of Savasana is noticing that you are thinking. It’s actually a very good thing when you notice when your mind is wandering, because most people just lie there for five minutes and just daydream. Daydreaming is not a savasana and will not help you climb. So when you find yourself thinking, just go back to letting go, letting go, relaxing, over and over again. Don’t judge yourself for thinking. Realizing and returning to Savasana is actually the tofu and potatoes of the practice. When you feel you are fully surrendered and resting as deeply as possible, go deeper. Don’t stop letting go until you become like a dry leaf resting on the surface of a path.
  • Bring it to the rock: Regular practice of Savasana will help you develop the ability to perceive tension and release it immediately. Any pause – even a shake or an exhale – can be Savasana.
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If you sometimes want to deepen your savasana experience, try these props. This setup is also recommended for treating insomnia, headaches and deep fatigue.

  • Heads up: Fold a blanket so that it is two inches thick. Lay your head on the folded blanket. Make sure the blanket fully supports your head and neck. One edge of the blanket should reach the shoulders (but not below the shoulders)
  • Blindfold: Take an ACE bandage and wrap the eyes. The next best thing is to use an eye pillow.
  • stay warm: Your body temperature will drop in Savasana. If you’re not dressed warmly, you can’t really let go and relax. Prepare by putting on a jacket or even putting a blanket or sleeping bag over your legs and torso.
  • Practice longer: Perform Savasana for 10 minutes and double the effectiveness. Longer is better, but remember, you are not doing savasana when you snore. You could, however, take a nice nap, and there’s nothing wrong with that.

Debilitating stress is common in today’s fast-paced world. Savasana isn’t a miracle cure, but it can help revitalize the nervous system and improve your ability to deal with life’s many challenges and stressors, as well as improve your climbing. This TNB goes to Dave Pegg, who recently asked me how he’s dealing with his insomnia. I would also like to mention Trip Lucas, Brian McCray and Scott Harris – all climbers who have pushed the envelope
in the last four months. You are missed my friends.

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