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!
