Tag Archives: Alli Rainey

Register Now! Eight-Week Yoga Series at SoHL in Worland, May 8-June 26

Start, expand, modify, or deepen your practice of yoga poses (asanas) in this 8-week class series taking place at the School of Holistic Living (SoHL) in Worland, Wyoming, appropriate for all levels of yoga practitioners. Whether you want to learn how to  take a pose or sequence to the next level or how to modify that same  pose or sequence to make it more accessible and comfortable now, this  alignment-oriented class series aims to provide you with the tools you  need to get more out of your regular yoga classes, enabling you to  follow along with the teacher’s instructions more easily and to  incorporate your own modifications or advanced refinements as you go.

Each week’s class will focus on one particular area of asana practice,  but will also include a complete series of poses from warm-up to  cool-down, allowing you multiple opportunities to practice each pose and modifications throughout the series. After each class, I’ll stay for 10 minutes (or longer) to answer any questions about the  poses/modifications covered in the class and to assist with pose  alignments if students wish. Email me for information about how to register. Drop-ins will also be welcome if the class isn’t full, but this class will only take place if at least five people pre-register.

Week 1: Saluting the Sun (sun salutations and the poses that they include, breathing, and linking the breath to movement)

Week 2: The Warrior Within (Warrior poses and variations)

Week 3: Standing Tall (standing poses)

Week 4: Balancing Act (balancing poses)

Week 5: Core Strength and Flexibility (backbends and abdominal toners)

Week 6: Changing Perspectives (inversions)

Week 7: Turning and Twisting (twists & hip openers)

Week 8: Moving Forward (forward bends)

Wyoming Women’s Climbing/Yoga Retreat

This past weekend, 14 ladies from around the state of Wyoming gathered for two nights and one (full!) day of laughter, meals, climbing and yoga. After an amazing dinner on Friday night, Saturday kicked off with two, two-hour sessions of bouldering at Elemental Performance & Fitness in Lander — one session for less experienced climbers, and a second session for more experienced climbers. This session eventually turned into “climb like a boy,” with a whole group of ladies practicing dynos out the steepest feature in the gym — awesome!

After a lunch break, we regrouped at Ananda Yoga for a three-hour yoga session, which included cool partner yoga poses. Finally, we savored delicious treats from The Gannett Grill, where everyone received a bunch of goodies provided by prAna, Joshua Tree Skin Care, Clif Bar, Scarpa and Wild Iris Mountain Sports.

Hopefully this will become an annual event, bringing women climbers/yogis from around Wyoming (and beyond?!) together in an awesome, noncompetitive and community-building experience of celebrating the activities we love.

One Climber’s Story: Five Injury Case Studies (I)


To round out this series on climbing injuries, the next few entries will get a little more personal as I present and discuss five injuries I’ve incurred during my life as a climber. I share these in the hopes that they might help other climbers/athletes first and foremost to avoid similar injuries. I also hope to help others understand that if and when injuries do occur, they can provide great insights and lessons for us in the moment as well as for our future selves as to what we should and shouldn’t do to avoid incurring such show-stopping injuries again. Every single injury or series of injuries I’ve lived through has led to a greater understanding of my own body and being, informing and shaping my life afterward in ways that I maybe never would have expected or been open to had the injury never happened.

Case Study One: Finger Injuries

Injury: One true tendon injury, in which pressing with my finger resulted in tendon pain in my forearm, along with multiple A2 tendon pulley injuries throughout my first few years of climbing, along with a reminder minor pulley injury more recently (several years ago).

Causal Factors: The worst finger injury I ever had, which involved the actual tendon rather than just the pulley, resulted from overuse/overtraining and poor technique. I was a young and inexperienced climber who crimped all the time (despite repeated but little-heeded warnings from many more experienced climbers that this would predispose me to finger injuries). I asked a better climber how they had gotten better, and they told me that they wouldn’t leave the gym until they completed what they’d set out to do that day.

Me being me (mentally willing and able to drive myself to extremes), I took this recommendation to an absurd level, as I so easily do – so I continued climbing on a finger that was already sore and tired until I actually really injured it. This is a great example of how the good old “no pain, no gain” theory can really hinder progress. I’m very good at using my mental ability to push my body past its actual limits, which is generally not a benefit for athletic improvement at all – it’s very counterproductive and results in the overtraining/overuse result time and time again, if it isn’t curtailed.

The other various pulley injuries I’ve incurred have always involved relatively minor strains in the A2 pulley in the base of my fingers. I’ve done all of my fingers except my pointers, I believe – though none of them bother me from these injuries anymore. The last time I did this, it illustrated what I theorize was a likely culprit in all of the prior pulley injuries. It was perhaps in 2009, and I was climbing in the gym and crimping on an edge on a steep overhang, moving sideways, when my heel hook popped and suddenly much of my body weight explosively and unexpectedly transferred to the crimping hand, straining the A2 in my pinky (thankfully not the other fingers this time!).

Recovery: Finger injuries tend to take a long time to heal, and climbing on them usually only makes them worse, a lesson I had to learn the hard way. My finger injury recovery period for the tendon took months; for the pulleys, I’d say about six weeks per pulley, give or take (I never tore any pulley entirely). I did stupidly try to climb hard on a few of them as a younger climber, and this (surprise, surprise) led to longer recovery times. For a great rundown on finger injuries and treatment plans, check out Eric Hӧrst’s excellent article on the Nicros website, “Finger Tendon Pulley Injury.”

Long-Term Result: That last pinky pulley injury provided an awesome reminder of why I gradually switched from crimping everything to retraining myself to become a default open-handed climber, who crimps only when need be. Open-handing changed my climbing for the better. Though as always, it was much harder to unlearn a bad technique/habit than it likely would have been to learn it right in the first place (i.e. not crimping every single hold I grabbed like my life depended on it), since I’ve become a default-open-hander, I have incurred only that pinky injury – and it was relatively minor and easy to handle, as I often don’t even use my pinky on climbing holds.

(My pinky is pretty short, so having it on a hold often changes the angle of my hand and arm and consequently the way I can move off of the hold, and it also impacts my reach if I try to get my pinky on the hold. Getting my pinky on the hold actually puts the rest of my fingers into a sort of half-crimped position, which might at least somewhat account for my original over-crimping.)

Anyhow, enough about my pinky – point of all of this is that the finger injuries led me to unlearn a less-efficient and more injury-prone default grip, and this has in turn saved me from a boatload of more finger injuries that I’m sure I would have incurred if I’d just kept on crimping like I did when I started.