YOGA AND THE MOUNTAINS, THE WINNING COMBO !

The Downward-facing Dog or Adho Mukha Svanasana

A great yoga classic, this pose is excellent for getting energy to circulate throughout the body, from the base of the spine to the head. This pose reduces fatigue, increases blood flow to the head and strengthens the musculature of the whole body.

How to get properly into position: Press on the pads of the fingers and the outsides of the little fingers and the thumbs to create suction under the palms and avoid putting too much weight on the wrists. To involve the abdominal muscles properly and to enable the optimal stretch, the ideal is to use your shoulder muscles to move your shoulders away from your ears. Don’t forget to pull in your navel towards your spine and tighten your ribs.

If your hamstrings are tight or you’re not very supple, you may bend your knees.

Not recommended if you have: High blood pressure or inflammation in your knees, shoulders or wrists.

The Lunge or Anjaneyasana

This pose deeply stretches the psoas muscle of the rear leg, a much-worked muscle when skiing and snowboarding, strengthens the quadriceps of the forward leg and improves respiratory capacity by opening the chest.  

How to get into the proper position: Make sure your front knee is properly in line with your ankle and your shoulders with your hips.

The Low Lunge or Anjaneyasana

A simpler version of the lunge placing the knee and shin of the rear leg on the ground.

The Chair or Utkatasana

This pose strengthens the leg muscles and ankles and corrects poor posture and slight deformities. It also helps to tone the abdominal organs and expand the chest. Finally, it works on stability and balance and stimulates blood flow. In the photo, our dynamic yogi is showing us a rather more demanding version on tiptoe. This induces a more intense contraction of the calves. 

How to get into position: Take care not to stick your buttocks out too far so as not to put too much pressure on the lumbar region.

Not recommended if you have: weak knees, sciatica or weakness in the lumbar region. If possible, you can always do this exercise against a wall.

The chair with twist

To add difficulty to the simple chair pose, you can add a twist. This massages and tones the digestive organs and brings mobility to the thorax and the spine.

The pigeon or Kapotasana

In the mountains, the legs are asked to do a lot of work and this is the perfect pose to stretch them! On the back leg, it works the hip flexor muscles and on the bent front leg, the buttocks and outer hip muscles.

If you want to increase the stretch, you can put your forearms or even your forehead on the ground. 

How to get into the proper position: make sure that both hips are the same distance from the ground.

The Squat or Malasana

After a good Savoyard fondue, this pose is your digestion’s ally as it tones the abdominal organs. It also eases back pain, encourages stretching the lumbar region, the pelvic floor and calms the nervous system.

How to get into the proper position: make sure you don’t sink into your shoulders and that you unlock the back of your neck. 

Not recommended if you have: hip or knee problems.

The tree or Vrikasana

Courtesy of this pose, you can put roots down into the earth and stretch up to the sky. It strengthens the feet and the leg muscles. Develops balance and concentration and improves physical endurance. 

There are several possible variants:

- Hands in prayer position in front of your heart
- Arms by your sides, palms turned towards the front to rotate the shoulders outwards, particularly if you have osteoarthritis in the shoulders.
- Against a wall if your balance is poor.