Yoga is a great way to bring mindful movement to your outdoor pursuits. We partnered with our friends at CorePower Yoga to learn more about integrating yoga into skiing and snowboarding—before, during and after a day on the slopes. Learn more about getting your first week of CorePower Yoga for free here.
Before Skiing or Snowboarding
Hydrate the day before and day of skiing or snowboarding with at least half your healthy body weight in ounces of water. Fuel smart one hour before you hit the slopes with a mix of protein and complex carbs, like an egg and veggie scramble.
Take two minutes for a gratitude practice on your way to the mountain. What are you grateful for today? Come back to this throughout your day. Start moving with a little flow to engage your muscles.
Eagle Arm Stretch
Inhale, reach your arms overhead.
Exhale, wrap your right arm under your left and clasp your palms.
Inhale, reach your fingers high.
Exhale, pull elbows towards your belly and tuck your chin, round over.
Inahle, lift up.
Exhale, lower your arms.
Repeat on other side.
Start with your feet grounded at hip-width distance. Inhale, lengthen your spine.
Exhale, bend at your hips and walk your feet back until your torso is parallel with the ground.
Inhale, draw your tailbone back and soften through your knees.
Exhale, steady your arms forward as you tighten and draw your low core up and in with your gaze down. Breathe here.
Star Pose to Extended Side Angle
Step your feet wide. Inhale into a Star Pose, point your toes out with your heels in and reach your arms high to a V.
Exhale into an Extended Side Angle, bend your right knee and bring your right arm to your right thigh while you reach your left arm to the sky. Breathe here. Inhale back to Star Pose.
Exhale into an Extended side Angle on the opposite side.
Inhale Star pose. Exhale release.
Around the World Squats
Start with your feet hip-width distance apart.
Inhale, lower to a squat. Exhale, kick your right leg forward in line with your hip.
Inhale, squat. Exhale, kick your right leg out to the right.
Inhale, squat. Exhale, kick your right leg back with your foot flexed.
Repeat on the other leg.
Do this 4 times on each side.
Focus on your breath. At the top of a run, inhale for four counts then exhale for four counts. This will naturally slow your breathing and in turn your heart rate. Also, try saying a powerful word or phrase at the end of each breath.
Refuel after your day on the mountain with a blend of protein and complex carbs. We like salmon with quinoa, brown rice or sweet potatoes.