Winter sports solicit the body, especially through postures that we are not used to perform in our daily lives. It is therefore important to prepare your muscles to avoid injuries.

Soften your ankles with the butterfly posture

The posture: sit with your back straight, join the feet, placing the soles together and let your knees open to the ground. Catch your toes to gently bring the feet closer to the pelvis. Gently make small movements with the legs to soften the pelvis and open the hips. Open the groin. If your knees are very high and this posture is very uncomfortable for you, you can elevate your pelvis with a brick or cushion.

Profits : this posture can open the hips, soften them and also work the ankles

Hold this posture 5 to 6 breaths.

Open her hips with the posture of the low slit

The posture: start dog upside down. Move your right knee closer to your nose and place your right foot between your hands. You are in low slot. Your front knee is bent at 90 degrees and should not extend beyond your ankle. Your back foot is parallel to your carpet and your toe on the carpet. Go down gently in your hips to stretch them. Extend your arms above to the sky keeping your shoulders away from your ears. Hold the position for a few breaths then return to the plank position then dog upside down and do the same with the other leg.

Profits : the low lunge is a good posture to open the hips and strengthen the back muscles.

Hold this posture 5 to 6 breaths.

Prepare your legs, hips and shoulders with the Warrior 2

The posture: in high slit, right foot in front, open the left arm to the back and place both arms at the same height, parallel to the ground. Turn the back foot 90 ° to the left. Your front knee forms a 90 ° angle and is aligned with the right ankle. The right thigh is, if possible, parallel to the ground. The arms form the same line and the shoulders are away from the ears. Hold this position a few breaths. Then repeat on the other side.

Profits : Warrior 2 posture helps strengthen and warm up your legs. It also helps to work the upper back by strengthening the shoulders.

Hold this posture 5 to 6 breaths.

Work the position of the ski with the posture of the chair

The posture: with feet together and arms at arm's length, raise arms with inspiration, palms facing each other. On an exhale, bend your knees and lower your buttocks to the floor as if you wanted to sit on a chair. The knees should not exceed the ankles, the back remains straight. Look in your hands and hold the posture a few breaths.

Profits : this posture is quite similar to the position of the ski, it helps strengthen the back, legs and ankles.

Hold this posture 5 to 6 breaths.

Strengthen your balance with the posture of the tree

The posture: standing, feet together, shoulders low, back straight, stretch upwards. Fix a point in front of you to find your balance and raise your right foot to place it on your ankle, your calf or your left thigh according to your capacities. Avoid placing it on your knee or you may be injured. Keep the hips straight and forward. Join hands in prayer, palm against palm and find your balance. If you feel it, raise your arms, praying hands over your head and hold the posture for five breaths. Then, do the same thing with the other leg.

Profits : the posture of the tree helps to work his balance by strengthening his ankles and legs, and improving our concentration.

Hold this posture 5 to 6 breaths.

You are ready for the slopes, do not force yourself and listen to yourself when your body is tired. We prepare a special yoga routine "après-ski".

Have a good session!

Laure. Follow me on Santa Mila.