The ski season is so close now that I can almost smell the snow. To make sure you get the very best out of your winter holidays and come home safely, try this simple two-step practice which prepares your body for long days on the hill. As usual, before you begin any physical activity make sure you get the go ahead from your GP and/or physio.
Chair pose variation (Utkatasana):
If you only have time for one pose, make it this one. It’s a one-stop-wonder! This challenging all rounder will not only improve strength in key areas but will also help your balance and hip-flexibility, promising long and fun-filled days on the hill. Stand at the top of your mat with your feet together and knees slightly bent. Turn your right thigh and knee outwards, placing the right ankle on top of your left thigh. Make sure to flex your right ankle to keep your knee safe. Bring your hands together in front of your chest and press into your palms. As you exhale, bend your standing leg deeply and feel the stretch on the outside of your right hip. Keep your shoulders and face relaxed as you balance here for 5 breaths. On an inhalation straighten the left leg and come to standing on both feet. Repeat on the other side.
Squat (Malasana):
Whether you are a ‘park rat’ or looking for smooth turns, this pose will allow you to perform at your peak. It’s a cracker for creating mobility. Place your feet about hip-distance apart. Turn your toes slightly outwards so
your feet form the shape of the letter V. As you exhale, bend your knees and lower all the way down. Make sure to keep both heels on the ground. If this is a little tricky, widen your feet or place a rolled up towel beneath your heels. Extend your arms out in front or if possible bring your palms together in front of your chest. Hold here for a couple of breaths. To come out of the pose, inhale as you press into your feet and straighten your legs slowly. Repeat this 5-10 times for optimum performance. Snowboarders can try this while standing in their bindings.
