Ski Flow Cold Weather Workout with Celebrity Yoga Instructor Kristin McGee
Fila’s Brand Ambassador Kristin McGee, developed a “Ski Flow” series of Yoga moves designed to give you a great aerobic workout that you can do at home to strengthen your legs, back and arms!
High Mountain: Start with your feet hip width apart firmly pressing into your feet and energizing your legs. On an inhalation, lift your arms up alongside your ears with your palms facing each other.
Forward Bend with hand clasp: Exhale, swing forward and clasp your hands behind your back as you fold in to a forward bend. Keep the weight from falling back onto your heels and stretch your hamstrings, back and shoulders in this forward fold. Scoop your lower abdominals in and up and as you take your arms overhead try to keep the top of the shoulders relaxed.
Skier’s Chair Pose into High Lunge: Inhale bend your knees and come in to a skier’s chair tuck keeping your hands clasped behind your back, abdominals engaged, bend deeply and gaze forward as you step your right leg back behind you and swing your arms up alongside your ears coming into a high lunge. Make sure your front knee is directly over your front ankle and press firmly through your back thigh and out through the heel. A safe and modified lunge can also be done with your hands on Yoga blocks if you need extra support.
Downward Dog: Exhale and drop your hands to the floor and step your left foot back to meet your right coming into Downward Facing Dog Pose. Press firmly into your hands and lift your hips up and back. Engage your thighs lifting your knee caps and quadriceps muscles and use your legs to keep lengthening out of your shoulders. This pose is an allover great body strengthener. It is a great way to strengthen the legs, shoulders and abdominals and it is also a wonderful reliever of back pain as well.
Plank: Inhale and move forward to plank. Line yourself up as one straight line of energy. Make sure your hands are pressing evenly in to the mat directly below your shoulders. Press firmly back through your heels and thighs as well and keep your abdominals engaged and buttocks contracted to protect your low back. Make sure your body is in a straight line from shoulders to your heels.
Chaturunga: Squeeze the back of your shoulder blades together as you lower yourself down into chaturunga, a triceps, narrow arm push up. Your shoulders should not round forward at all. Keep your abs engaged, your legs firm and your triceps and rear deltoids contracting.
Upward Dog: Inhale and straighten your arms and lift your chest as you roll over the tops of your feet in to upward facing dog. Again, hug your shoulders around your spine and engage the back body through the buttocks out through your toes. Keep pulling the abdominals in and up and try not to lock out your elbows.
High Lunge: Inhale and then step your right foot into forward lunge.
Forward Fold: Exhale and then step your back foot forward next to your other foot, clasp your hands and fold into standing forward bend.
High Mountain: Inhale and then swing your arms up alongside your ears.
Repeat this series of moves again using the opposite leg. Once you have completed the Ski Flow using both legs, repeat the cycle 3 to 5 more times and then come to rest in Child’s Pose. To get to Child’s Pose, make your way back to downward dog then drop your knees to the floor and sit back on to your heels as you extend your arms forward and take rest. This move is great for stretching out the quadriceps and knees (which is so important for skiers!), low back, waist and shoulders.