Yoga for Skiers

Skiing and yoga have a lot in common. They both require core strength, balance, endurance and leg strength. Here are a few postures that you can incorporate into your own practice to help prepare and restore your body after a day on the slopes. 

POSES TO PRACTICE BEFORE HITTING THE SLOPES

Crescent Moon (Anjaneyasana) - Opens hips, psoas & low back

• From a low lunge position, drop your back knee to the mat.

• Inhale, lift your arms high overhead, option to rest palms on your front thigh.

• Exhale, press your hips forward to deepen the stretch. Repeat other side.

Chair Pose (Utkatasana) - Strengthens the muscles of the arms and legs

• From mountain pose, sit hips low and reach arms overhead.

• Firm shoulder blades against your back.

• Lengthen tailbone to the ground and press weight into heels.

Cow Face Pose (Gomukhasana) - Stretches ankles, hips and thighs

• Cross one leg over the other, stacking knees on top of one another.

• Find a tall seat, rooting firmly into the sit bones.

• Flex your feet and spread heels equidistant from the hips. Repeat other side.

Boat Pose (Navasana) - Strengthens abdominals and hip flexors

• Lift your feet and hands off the floor, balancing on your sit bones.

• Lengthen your tailbone into the floor, draw your low belly in.

• Continue to lift your heart, option to extend arms and legs.

Goddess Pose (Utkata Konasana) - Stretches inner thighs, groin and hips

• Straighten and stretch arms and legs wide for star pose.

• Exhale, sit down into your seat opening knees towards pinky toes. Stack shoulders over hips.

• Draw elbows into the sides of your torso, palms face the ceiling. 

RESTORATIVE POSES TO PRACTICE AFTER HITTING THE SLOPES

Forward Fold/Rag Doll (Uttanasana) - Stretches low back and hamstrings

• Widen feet to hips-width distance and fold forward.

• Grab opposite elbow with opposite hand, allow head and neck to hang heavy.

• Rock weight forward to toes, creating a deeper opening through low back and hamstrings.

Fire Log Pose (Agnistambhasana) - Deep outer hip opener, stretches low back

• Come to a tall, cross-legged, seated position. Stack your calves so that your right ankle is directly over your left knee and vice versa. 

• Flex your feet to protect the knees.

• To deepen, walk hands forward and relax chest towards the floor. Repeat other side.

Thunderbolt Pose (Vajrasana) + Toe Stretch - Stretches quadriceps and feet

• Tuck toes and sit your hips to your heels.

• Maintain a long spine, relax hands to thighs.

• To modify, place block between feet and hips.

Reclining Bound Angle Pose (Supta Baddha Konasana) - Stretches inner thighs, groin and knees / improves general circulation.

• Lie flat on your back with arms at your sides, palms face to the sky.

• Draw the soles of your feet together, allow knees to fall open wide.

• Lengthen tailbone and shoulder blades towards feet, close your eyes and breathe.

Legs-Up-the-Wall Pose (Viparita Karani) - Relieves tired or cramped legs and feet, alleviates mild backache, and calms the mind

• Slide your tailbone to a wall and extend legs straight up the wall.

• Relax arms down by your sides, palms face up.

• Melt tailbone to the ground, flex your toes to your nose.

Supine Spinal Twist (Supta Matsyendrasana) - Stretches back muscles and spine, relieves stress, and restores energy

• Lie flat on your back. Draw right knee into chest and cross it over the body to stack hips.

• Send your gaze towards the opposite direction of the hips.

• Root right shoulder down into the earth to deepen the twist. Repeat other side.