In a new series of mini articles and videos, Outsider teaches you basic skills that will come in handy for life in the outdoors.

What it is and what it’s used for:

A French prusik is one of the more common friction knots used by climbers as a safety back-up while abseiling. The idea is that if you should you become incapacitated while abseiling the prusik will lock and your descent will be stopped.

What you’ll need:

You will need a loop of accessory cord to tie the knot. Ideally the accessory cord should be 6-7mm in diameter which is about 60-70% of the thickness of the rope it is meant to grip. The loop is generally tied off using a double fisherman’s knot and is about 45cm in looped length, ie you’ll need about 90cm of cord to tie the loop.

Prusik Knot

How to tie it and how it’s used:

Keeping the double fisherman’s knot out of the way, make wraps of cord around your rope. The knot can be tied on single or double ropes but obviously if two strands are involved the prusik must be tied around both. The greater the number of wraps used the greater the friction achieved. Some people only use three wraps but I would recommend four or five. When your wraps are complete bring the two ends of the loop together and attach them to a karabiner. The karabiner then attaches to the leg loop of your harness and is locked off.

Advantages, disadvantages, pitfalls:

The great thing about the French prusik is that it’s very easy and quick to tie and it’s also very easy to release after it’s been loaded. This is why it’s so popular as a backup for abseiling. The trouble is that it can also be released under load which means that it’s potentially dangerous. Perfect how to tie it and the number of wraps that work best for you considering the rope that you climb with and it won’t let you down.

Watch the video!

It’s that time of year that we’ve all been waiting for. The ski season is in full swing and great snow reports make us smile all day long. In the last issue of Outsider  we covered some postures for basic winter conditioning, but mid- to end-season, the snow changes frequently from heavy powder days to warm slushy conditions often only lie a few days. To be at the top of your game you need to prepare.

Here is a simple but very potent two-step yoga practice which is ideal preparation for powder and spring conditions.

As usual, before you begin any physical activity make sure you get the go ahead from your GP and/or physio.

Boat pose

You cannot do too much of this pose. Part of the core curriculum of most yoga classes, this all-time favourite not only tones the deep core muscles but also develops your sense of balance, keeping you centred over your skis and in control when you get caught in a whiteout.

Start by sitting on your sit bones with both knees bent and your toes slightly touching the ground. Ensure your spine is straight and your core is drawn inward. Extend your arms straight out in front to either side of your knees.

Take one foot an inch off the ground, then the other and begin to balance on your sitbones. Check that your spine is still straight and begin to extend both legs slowly, so your shins come parallel to the ground. Stay here or continue to straighten both legs completely.

Relax your shoulders, face and begin to breathe deeply in and out through your nose. Stay here for 5-8 breaths then come down by bending your knees first, then placing your feet on the ground. Repeat this pose at least three times.

Plank pose

If you’re looking to strengthen your core, your back and your upper body, this pose does it ALL!

Whether you need to push your way in and out of the powder or you are cruising in springtime slush, this posture strengthens all the right parts to keep you looking great.
Start by lying on your stomach and place your forearms against the ground with your elbows beneath your shoulders and your palms flat against the floor.

Curl your toes under and press your heels firmly away from you, so that your thighs and hips come off the ground. Now draw your core inwards and press into your forearms equally to lift your torso off. Look between your hands and breathe deeply through your nose.

Plank Pose

Make sure that your hips don’t hang. Instead continue to push strongly through your heels and draw your navel into your spine. Relax your face and smile! Stay here for 5-8 breaths or come down earlier if you need to. If you want to spice it up a little, lift one leg high, then repeat on other side.

To come down, drop your knees first, then relax completely on the floor. Repeat this pose three times.

Check out www.sibylledallmann.com for upcoming classes, seminars and workshops nationwide. All classes are held at Yoga Dublin Studios, Balally, Dublin 16
No yoga experience necessary!

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.