PHOTOS: MAIN PHOTO: SORBIS/SHUTTERSTOCK.COM; POSE PHOTOS: RICK CUMMINGS; MODEL: ERIN HARDY; STYLIST: EMILY CHOI; HAIR/MAKEUP: BETH WALKERYOGA FOR ATHLETES
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It takes tremendous strength, balance, and focus to charge down a
mountain while strapped to a board alternating between your heel
and toe edge, absorbing—or launching from—bumps along the
way. This means snowboarders who spend time on the yoga mat are
better prepared for a graceful, injury-free season of riding. “Yoga
helps snowboarders develop body awareness and deliberate
movement patterns, so they can advance in the sport, whether
they’re experts or novice, once-a-year mountain-goers,” says Nicole
Mucciolo, a yoga teacher to snowboarders of all skill levels in Vail,
Colorado. Get started with these poses that strengthen your feet,
tone your quads, and help protect your knees for many rides to
come. Happy shredding!poses for
snowboarding
By Erin HardyUtkatasana (Chair Pose)
with block
GOOD FOR toning the quadriceps,
inner thighs, feet, and core; helps
promote proper knee alignment
Stand with feet hip-width apart and
place a block on its narrow side be-
tween your thighs. Bend your knees
and lower your hips to take a seat.
Squeeze the block and check that
kneecaps are tracking straight over
the second and third toes. Shift weight
into heels as you draw the lower belly
up. Hold for 5 breaths. Shift weight
into balls of the feet, lift your heels,
and hold for 5 more breaths.Virasana (Hero Pose)
with block and mat
GOOD FOR stretching thighs,
knees, and ankles; strengthens
back and core muscles
Kneel with your legs close togeth-
er, and place a rolled mat behind
your knees and a block between
feet. Sit back on block, rest hands
on thighs, and bring index finger to
thumb in Gyan Mudra (targets base
chakra for a sense of calm). Lift the
crown of your head. Hold for 10
breaths.High Lunge
GOOD FOR toning the entire
leg, improving coordination, and
stretching the hip flexors
Start from Adho Mukha Svanasana
(Downward-Facing Dog Pose)
and step your right foot forward
between your hands. Bring arms
overhead. Bend front knee deeply
so that it’s directly over the ankle,
and press through the back heel.
Gently square the hips forward,
lengthen the tailbone down, and
draw the lower belly up. Find a
focal point and hold for 10 breaths.
Switch sides.Utkata Konasana (Goddess
Pose) with arms in prayer
GOOD FOR toning the feet and
legs, coordinating balance, and
building upper-back strength
Take a wide stance; pull heels in
slightly and point toes outward.
Bend your knees and sit down so
thighs are parallel to the ground.
Track knees over second and third
toes. Press your thighs back while
pressing pubic bone forward and
pulling lower belly up. Lift chest
and bring hands together in prayer.
Hold for 10 breaths.Our Pro Writer and model Erin Hardy teaches a Yoga for Snowboarders
20 workshop at her studio, The Yoga Mat, in Denver.
august/september 2015yogajournal.com.au