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Utkatasana (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 between 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.snowboarding
OUR PRO Writer and model Erin Hardy teaches a Yoga for
Snowboarders workshop at her studio, The Yoga Mat, in Denver.YOGA FOR ATHLETES
practice well
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 snow-
boarders 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
at the Vitality Center 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
32
december 2014yogajournal.comHigh 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.Virasana (Hero Pose)
with block and mat
GOOD FOR stretching thighs,
knees, and ankles; strengthens
back and core muscles
Kneel with your legs close together,
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 root chakra
for a sense of calm). Lift the crown
of your head. Hold for 10 breaths.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 out-
ward. 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.SNOWBOARDER PHOTO: CULTURA LIMITED/SUPERSTOCK; POSE PHOTOS: RICK CUMMINGS; MODEL: ERIN HARDY; STYLIST: EMILY CHOI; HAIR/MAKEUP: BETH WALKER; TOP: PRANA; BRA: UNDER ARMOUR; BOTTOMS: ANJALIBy Erin Hardy