Stay Safe with these 3 Yoga Poses for Your Ski Winter

Prepare your ski and snowboard sessions with yoga

Growing up in Switzerland, skiing is one of the nation’s favorite pastimes. Once the first snowflakes fall, droves of Geneva city folks shoulder their skis and are looking forward to launch their downhill run in the Swiss or French Alps. For some unknown reason, many people consider skiing as a hobby that everyone may practice at any stage in their life and in any physical condition. In reality, the vast majority of skiers don’t really consider skiing as a sport for which you do train properly prior to hit the slopes! Way too many accidents happen because of non-preparation.

Get ready for your upcoming ski vacations with our top 3 yoga asanas.

1. ELONGATE YOUR SPINE (WARM-UP POSE)

Spinal Strengthening Excercise Yoga Posture by INNERCITYOGA Founder Ioana Pop in Geneva / Geneve Ideal For Ski and Snowboard Warmup

This yoga pose warms up the body and strengthens the coordination between the limbs. It warms up the back muscles, increases the core stength and lubrifies the joints.

How to take this pose:
Start on all fours, hands are firmly pressed down.
Lift one leg and elongate it through the heel of the flexed foot.
Draw in the abdominals to prevent arching.
Retract the shoulders away from the ears to soften the sides of the neck.
Hold the pose for a strict minium of 5 breaths = 30 seconds.
Repeat as much as needed.

 

2. UTKATASANA (CHAIR POSE / FIERCE POSE)

 INNERCITYOGA founder Ioana Pop demonstrates Utkatasana with a modification for a tender neck. Excerpt from the  RYS-200 Hours Deep Flow Yoga Teacher Training  manual.

INNERCITYOGA founder Ioana Pop demonstrates Utkatasana with a modification for a tender neck. Excerpt from the RYS-200 Hours Deep Flow Yoga Teacher Training manual.

This yoga pose strengthens the legs and mainly the quadriceps, core muscles, lowerback muscles. Find stillness between effort and effortlessness.

How you take Utkatasana:
Enter from Tadasana (Mountainpose)
Root all four corners of the feet into the ground.
Bend your knees up to 90 degrees - not more, as you might hurt your knees.
Keep your knees together.
Put the weight on the heels.

Keep the pelvis neutral, prevent arching or tucking by lengthening your spine.
Contract the abdominal muscles.

Lift your torso up and from the hips.
Lift the sternum and widen the collarbones.
Widen the distance between the shoulder blades
Straighten the arms with palms facing one another, without lifting the shoulders.
Lengthen the head up from the torso

Hold the pose for a strict minimum of 10 breaths = 60 seconds.
Repeat several times. You will feel your quadriceps burn a bit…
Remember to stretch properly once done.

Modify the pose for a tender neck by looking straight ahead and not up to the hands.

 

3. ANJANEYASANA – CRESCENT LUNGE POSE

 Ioana Pop of INNERCITYOAG in Genève / Geneva demonstrates here the warm-up pose for crescent lunge with the knee on the floor. After that do as described below.

Ioana Pop of INNERCITYOAG in Genève / Geneva demonstrates here the warm-up pose for crescent lunge with the knee on the floor. After that do as described below.

This pose strengthens the legs, stabilizes the core muscles and increases the coordination.
It stretches the hip flexors that we did use earlier in utkatasana and iliopsoas muscles.

How to take Crescent lunge:
For this particular training element we do start with the back knee on the floor, this works as a deep stretch on the hip flexors and iliopsoas mucles.

Front heel directly under the front knee.
Keep the hips parallel.
Lift the torso up and away from the hips.
The pelvis remains neutral: do not arch into the lower back or tuck the tailbone.
Stretch the arms up,
From the basic deep stretch, tuck the back toes under and lift the back knee of the ground.
Pay attention to not lean forward tor to compensate with the opposite hip.

Hold each side for 10 breaths, repeat.
Gently lower down the back knee on the ground and enjoy another deep stretch of the hip flexors.

Finally, remember to prepare all year long for a happy ski winter with yoga!

Our highly trained team welcomes you 7 days a week with more classes than ever.
Under their expert eyes, at any level you will improve greatly
- your overall posture
- your coordination of body and limbs
- flexibility
- muscle strength
- finding balance (physically and mentally)

Our classes propose a rich variety of asana practice, where you will not get bored.
Promised!

BON SKI!

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