Skiing

Skiing requires dexterity, balance, and the ability to concentrate — qualities you can develop through yoga-with-weights exercises. Yoga with weights builds strength and improves body awareness, balance, and flexibility.

As far as skiing is concerned, one of the biggest benefits of yoga with weights is the attention to breathing. You're safer when you're in a relaxed and aware state. The attention yoga-with-weights exercises pay to breathing will develop steadiness of mind so you can be fully in the moment as you ski, and that, in turn, helps prevent injuries.

Skiing taxes the muscles of your lower body. The exercises in Table 16-9 build the muscles in your lower body and make your hips and quads more flexible and your knees stronger. Because range of motion is so vital for quick response times when you're skiing, we also include exercises that increase the range of motion in your legs and arms. These exercises awaken new sources of joy and exhilaration that you can take to the slopes.

Warm-up exercises (see Chapter 6): Forward Shoulder Roll, Backward Shoulder Roll, Quad Stretcher, All-Out Hamstring Stretcher

Table 16-9

A Skier's Workout

Chapter

Exercise

Notes

7

The Rag Doll

Stretches out your legs, back, head, neck, shoulders, and arms

7

The Warrior II

Strengthens your legs, buttocks, trunk, and upper torso

7

The Dog

Offers total-body strengthening and conditioning

7

The Frog

Opens up your groin, hips, and pelvis; stretches and strengthens your legs

8

The Skater

Strengthens and tones your legs, buttocks, abdomen, back, shoulders, and arms; enhances balance and stability

8

The Runner

Strengthens and tones your legs, buttocks, back, shoulders, and arms; enhances balance and coordination

Table 16-9 (continued)

Chapter

Exercise

Notes

8

The Warrior I

Strengthens and tones your legs, buttocks, back, shoulders, and arms; opens up your hips and groin

8

The Rise and Shine

Strengthens and stretches your legs, back, shoulders, and arms; enhances fluidity of movement

9

The Twister

Strengthens and tones your abdomen, sides, and back; opens up your upper chest; stretches your arms

9

The Pigeon

Stretches your hips and groin

9

The Plow

Tones and strengthens your core muscles, legs, and back

10

The Swimmer

Strengthens and tones your arms, back, buttocks, legs, and abdomen

10

The Lightning Bolt

Stretches and tones your arms, back, sides, and legs; enhances balance and stability

11

The Straddle

Stretches your groin, hips, and legs; strengthens your abdomen, back, and biceps

11

The Road Runner

Stretches and strengthens your hamstrings, back, and arms; tones your abdomen; enhances coordination

11

The Dancer

Stretches and tones your quadriceps and back; conditions your shoulder girdle, arms, and abdomen; develops balance and stability

12

The Cow to Cat

Opens up your back and spine; strengthens and tones your abdomen, legs, buttocks, and core

12

The Love Handler

Stretches your pelvic girdle and legs; tones and conditions your abdomen and sides

12

The Burning Boat

Strengthens and conditions your abdomen, arms, legs, and back

12

The Archer

Strengthens your core; stretches and tones your back and legs

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