6 simple and effective yoga exercises for more strength, stability and serenity
Guest article by Lisa Amenda
Are you looking forward to skiing and snowboarding this winter? Yoga is the ideal addition for winter sports enthusiasts like you: even in the months before the first snowfall. Because an old skiing saying goes: "Winter sports enthusiasts are made in the summer!" In this article, you will learn the 6 most important yoga exercises for skiers.
Although most winter sports require sophisticated technique, trained muscles and a healthy balance in the body are an important prerequisite. Without preparatory training, we are not fit enough for long days in the snow, our risk of injury increases and we tend to shorten muscles. Even though skiing and snowboarding target many areas of the body, they are still rather one-sided movement patterns. There is also the mental component: especially when freeriding or touring, we have to make important decisions under physically demanding conditions. This requires a clear head and a fit body. Yoga is an ideal way to prepare yourself for these challenges and can also be a useful addition to winter sports during the winter season.
Here I present six essential yoga poses for winter sports enthusiasts:
#1: Warrior 2 (Virabhadrasana 2)
The Warrior 2 is one of the absolute classics: Due to its holistic effect, it strengthens the entire body, but above all your thigh and glute muscles, strengthens your arms and also stretches your legs, groin and chest, as well as opening your hips and shoulders. In short: as winter sports enthusiasts, we could hardly ask for more from an asana.
For this asana, start at the beginning of the mat. Put both hands on your hips and, standing with your feet hip-width apart, take a big step back with your left foot. The outer edge of your left foot remains parallel to the short edge of the mat and actively pushes into the mat. Bend your right knee deeply so that it is ideally aligned at a right angle above your ankle. Make sure that your bent knee does not tilt inwards. Pull it gently outwards.
Now raise both arms to shoulder height and lower your hips. Look forward over your middle finger.
Hold the exercise for five to ten breaths and then switch sides. 
#2: Plank (Utthita Chaturanga Dandasana)
When training, many winter sports enthusiasts forget about their abdominal muscles: it is our core that stabilizes us when skiing downhill and protects us from the worst if we fall. The plank or inclined plane is ideal for strengthening the abdominal muscles.To do this, start in downward dog. With the next inhalation, shift your weight forward into your hands until your shoulders are vertically above your wrists. Your gaze is directed towards the floor, your neck is long.
Now activate your entire body, push yourself up using your arms and at the same time pull your belly button towards your spine.
Push your heels back and keep your toes and fingers active. Pull yourself forward with the top of your head and don't let your buttocks and back sag.
Stay here for at least ten breaths.
#3: Tree (Vrkasana)
In addition to strong legs, skiing requires flexible hips and good balance and coordination. You can promote all of this with the tree asana. The exercise also has a balancing effect and can reduce stress.
To do this, get into the mountain pose at the beginning of the mat. Distribute your weight evenly on both feet and place your hands on your hips. Now shift your weight onto your left foot and lift your right leg. Bend your right knee, grab your ankle with your hand and place the sole of your foot on the inside of your right calf or the inside of your thigh. The left leg remains fully active, the thigh is tense. The right leg actively presses against the left foot.
Now rotate your right knee outwards. Let the crown of your head grow upwards and activate your abdominal muscles. Then either fold your hands in front of your heart or stretch your arms upwards in a V. Breathe calmly and relaxed.
Stay here for 10-20 breaths and then switch sides.
#4: Malasana
What many people don't know: An open hip is essential for performance on the ski slopes. It prevents lower back pain and protects the knees and shoulders. It also makes turns more precise and easier. The exercise helps us to strengthen flexibility in the groin and knee joints and lengthens the spine.
To do this, stand at the beginning of your mat and move your feet to the outer edge. The toes are turned slightly outwards and the heels inwards.
Now bend your knees and sit down with your buttocks low. Your weight should be evenly distributed on your feet.
Bring your hands in front of your heart and push your knees apart with your elbows. Lift your hips slightly so that you don't hang at the hip joint. Your back stays long.
Stay here for five to ten breaths.
#5: Reclining Figure 4 (Supta Kapotasana)
Another exercise for supple hips is the lying figure 4. It stretches the outer hip and buttock muscles, relieves the lower back, relieves tension in the muscles around the sacrum and has a calming effect. This makes it the ideal way to relax after a long day in the snow.
To do this, lie on your back and place your feet hip-width apart. Place your right ankle over your left thigh and pull your toes towards your shin. Lift your left leg off the floor and clasp your hands behind your left thigh. Open your right knee to the side.
For a more intense stretch, push your right upper arm into your right thigh. The pose becomes even more intense if you grab your shin with your hands instead of behind your thigh.
Stay here for ten to 20 breaths and then switch sides.
#6: Legs to the wall (Viparita Karani)
No matter what sport you do, Viparita Karani is my absolute favorite. You put your legs against the wall, in the air, against the cupboard or against anything. The main thing is that they are up. This exercise relieves tired legs and feet, gently stretches the back of the legs, the torso and the neck and relieves mild back pain. It also calms you down and allows you to switch off.
To do this, find a free wall, a door or take a block or a bolster. Lie on your back and slide your bottom all the way to the door or push the block or bolster under your sacrum.
Now stretch your legs upwards. Keep your arms relaxed next to your body.
Stay here for a few minutes or until your feet start to tingle. Then slowly come out of the position.
Lisa Amend
Lisa is a yoga teacher and Kneipp mentor. In her online course "Yoga for skiers" she shows asanas, breathing exercises, meditation instructions and much more. The program starts on November 8th and is specifically geared towards the needs of winter sports enthusiasts. You can expect 5 yoga classes in which you will specifically strengthen your leg, buttocks and core muscles, mobilize your hips and improve your balance and coordination. You will also train your own body awareness and relax to achieve more serenity and stamina. Are you interested? Then register directly here. INSTAGRAM