Yoga for Snowboarding/ Skiing

Time on a board or skis asks a lot of your hips and legs. This gentle sequence is a way to make time for mobility at home, using a mat or thick blanket and a few cushions. Move through the poses in order if they feel comfortable, and breathe without forcing a deeper stretch. Mobility work is not a guarantee against injury or a substitute for building strength and skill.

The National Center for Complementary and Integrative Health notes that yoga can cause injuries, most often sprains or strains, and that a qualified instructor can suggest modifications. If you have an injury or a health condition, ask a health professional about a suitable practice. Stop if a movement hurts, and skip any pose that does not feel right for you.

Reclined bound angle

Lie on your back and bring the soles of your feet together, allowing your knees to open comfortably. Rest your arms by your sides. Place cushions under your thighs or knees so they are supported, and stay for a few relaxed breaths. There is no need to press your knees toward the floor.

Reclined figure four

With both feet on the floor, rest your right ankle across your left thigh. If comfortable, lift the left foot and hold the back of the left thigh, drawing it gently toward you while keeping your head supported. You can also leave the left foot on the floor. Breathe, release and repeat on the other side.

Low lunge

From kneeling, step your right foot forward and keep your left knee on a padded mat. Keep your torso upright and move gently forward until you feel a comfortable stretch at the front of the left hip. Support yourself with your hands on your front thigh, blocks or a chair. Come out and switch sides; avoid forcing the back leg farther away.

Half pigeon, or return to figure four

From a supported lunge, bring your right knee forward and lower the leg in front of you as comfortably as you can, with the left leg extending behind. Place a cushion under the right hip for support and keep your hands on the floor or blocks. If the position puts pressure on your knee or is uncomfortable, return to the reclined figure four instead. Breathe for a few moments, then change sides.

Take your time with each pose and choose a duration that feels comfortable. A regular practice can be a useful opportunity to notice how you move, but progress will differ from person to person.

Namaste,
Bernardette

Find more of Bernardette's exercises on Instagram.