Body & Mind Exercises & Growth @ Basecamp

The ancient arts of Yoga and Tai Chi can keep your body active and strong for many years, whether you climb or not. Both will help you learn how to be more flexible, strengthen your entire body, boost your confidence, and help you stay calm after a fall, in the middle of a crux, and even sitting in traffic. Both also have been proven to improve balance, heal aches and pains, decrease stress and anxiety; essentially improve overall physical and psychological well-being.

Climbing applications of Yoga and Tai Chi

  • Improve mobility and balance.
  • Offer a gentle form of exercise to balance climbing days.
  • Injury prevention for climbing.
  • Increase endurance in the legs, which helps prevent “Elvis leg.”
  • Stronger hip flexors enhance a climber’s ability to high-step; stronger quads and hamstrings stabilize knees for stepping up.
  • Stronger quads, hip flexors, and hamstrings help a climber extend the legs for reachy, sideways foot placements.
  • Strengthen knees and ankles and improves overall balance, helping climbers stand on small holds.
  • Stronger shoulders improve stability in gaston moves and manteling.
  • Stronger lats help you reach farther.
  • Flexible leg muscles help your endurance on slab and face climbs.
  • Facilitate fluid twisting movements while climbing.
  • Relieve lower back pain caused by muscular tension.
  • Back flexibility for reachy moves.
  • Strengthen butt muscles, which helps in reachy leg moves, high-stepping, maintaining balance on small holds, or heel-hooking.

Most climbers have tried Yoga, however, Tai Chi is an excellent supplemental training for climbers. Tai Chi is part martial art, part exercise program and part meditation method. It is composed of a series of graceful movements linked together in a continuous, smooth-flowing sequence. Often called meditation in motion, Tai Chi is performed with total concentration and inner stillness.

Tonsai Tai Chi (TTC) focus’ specifically on 3 skills that are essential for improving one’s climbing:

  1. RELAXED AND CALM: Being able to calm down the body, breath and mind during movement.
  2. MOVEMENT and WHOLE BODY INTEGRATION: Tai Chi (like climbing) is the art of movement. Tai Chi emphasizes moving in a smooth manner while maintaining balance and grace. Again just like climbing, Tai Chi is based on whole body integration. The most common quote from the Tai Chi classics is each movement is “rooted from the foot, powered through the legs, controlled by the waist, and manifested in the hands and fingers.”
  3. 3. RELAXED POWER: Though Tai Chi will not provide you with the power to send the crux on your project, it will help you climb the easier sections in a more relaxed manner to save your power and energy for the crux. Tai Chi is based on using the optimal amount of power for each movement.

Open yourself to the healing and calming powers of both practices, Yoga and Tai Chi, with weekly classes at Basecamp Tonsai. Suitable for all ages and fitness levels. No prior experience needed.

Weekly Schedule

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
10.00 - 11.15 9.30 - 11.15 10.00 - 11.15 9.30 - 11.15 10.00 - 11.15 10.00 - 11.15 10.00 - 11.15
Hatha Yoga (Heidi) Tai Chi (Mike) Hatha Yoga (Heidi) Tai Chi (Mike) Align & Flow Intermediate Hatha Yoga (Heidi) Align & Flow Intermediate

Your Teachers

Mike – Tonsai Tai Chi

Mike – Tonsai Tai Chi

Mike is a local climber who has climbed most climbs in southern Thailand and actually has been climbing better in his 40's than his 30's which he contributes to his daily Tai Chi practice. Mike is a fully qualified Tai Chi & Qigong instructor. His classes are informal & relaxed.

Heidi – Hatha Yoga

Heidi – Hatha Yoga

Heidi believes the mat is a place of empowerment, awareness and reflection; as it gives her space to break down barriers so she could take what she learns on the mat and apply and share it. Being a student of life, the world and cultures, she dove into teaching in 2011 with Baron Baptiste’s Level One in Hawaii and then received her 200hr certification with Lalit Kumar at Himalaya Yoga Valley Yoga School in McLeodGanji, India while traveling through Asia.

Lara – Align & Flow Intermediate

Lara – Align & Flow Intermediate

Lara began her study of yoga and meditation over 35 years ago. She believes, ideally, yoga should be a life-long and ever-changing practice that keeps us healthy and balanced and that fosters conscious awareness of our spiritual growth and evolution. She is certified in both Interdisciplinary Yoga and Kripalu Yoga and is registered with the National Yoga Alliance

DROP IN FEES to any class is 300THB per Person.
A card of any 4 classes is 1.000THB per Person, not transferrable.
Please come at least 10min before class to sign up and pay.
Please go straight to the Sala at THE FOREST RESORT, map and directions here

We love to hear from those who want to share their practise while travelling. Our Sala is for rent on a 2-hour time-slot basis, so please feel free to come to Basecamp and inquire about a time for your lessons. No need for long-term commitment, you can pay as you teach. Contact: