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Yoga for figure skaters: a 25-minute off-ice class for ankles, one-leg balance in the landing shape, hips and turning both ways

A 25-minute class off the ice, on a rest day or after training, once or twice a week. It gives the ankles back the range a stiff boot takes away, trains balance on one bent leg in the landing shape, works the hips the same on both sides, turns the upper back both ways, including the way you don't spin (our suggestion), and ends with rest. It has no extra back arching, because laybacks and Biellmann positions already take the back to its end range (our suggestion). The structure is our editorial choice and untested: no trial has tested yoga in figure skaters. It sits beside coaching, the warm-up and the off-ice workout, never instead.

25 minBeginner15 movesWallBack · Abs · Calves · Quads · Glutes · Hip abductors
Follow along: a timer, a cue and the next move, one step at a time.

Settle (about 3 minutes)

  1. Slow breathing (6 breaths a minute)2 min
    Beginner · 3D demoIn for about 4, out for about 6, with no holdsEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)
  2. Cat-cow8 waves, slower than feels natural
    Beginner · Back, Abs · 3D demoKeep the arching smallHarder: Half lord of the fishes (Ardha Matsyendrasana)

Ankles out of the boot (about 4 minutes)

  1. Ankle circles10 slow circles each way with each foot
    Beginner · Calves, Shins · 3D demoSlow, full circlesHarder: Ankle CARs (controlled articular rotations)
  2. Knee-to-wall ankle rock10 slow rocks each side
    Beginner · 3D demoHeel down, knee over your middle toesHarder: Deep squat hold
  3. Slow calf raise2 sets of 10
    Beginner · Calves · 3D demoUp through the big toe, down slowly, a hand on the wallEasier: Seated bent-knee calf raise (soleus raise)Harder: Standing dumbbell calf raise

One leg, in the landing shape (about 6 minutes)

  1. Chair pose (Utkatasana)2 holds of 30 s
    Beginner · Quads, Glutes, Shoulders · 3D demoKnees over your middle toes, like a soft landingHarder: Revolved chair pose (Parivrtta Utkatasana)
  2. Single-leg stand2 holds of 30 s each leg
    Beginner · Hip abductors, Calves, Glutes · 3D demoFree leg back and arms out, like a landing; close your eyes only when it's easy, near a wallEasier: Tandem stance and heel-to-toe walkHarder: Single-leg reach matrix
  3. Warrior III (Virabhadrasana III)3 breaths each side, twice
    Advanced · Glutes, Hamstrings, Back · 3D demoHands on a chair to start; hips levelEasier: High lunge (crescent lunge, Ashta Chandrasana)Harder: Standing splits (Urdhva Prasarita Eka Padasana)
  4. Tree pose (Vrksasana)3 to 5 breaths each side, twice
    Beginner · Glutes, Hip abductors, Calves · 3D demoFoot on your calf or thigh, never pressed into the side of your kneeEasier: Mountain pose (Tadasana)Harder: Standing hand-to-big-toe pose (Utthita Hasta Padangusthasana)

Hips, both sides (about 5 minutes)

  1. Clamshell10 each side
    Beginner · Hip abductors, Glutes · 3D demoKeep your pelvis stillEasier: Supine isometric hip abduction (belt press)Harder: Lateral band walk
  2. Side plank2 holds of 20 s each side
    Intermediate · Abs, Hip abductors, Shoulders · 3D demoKnees down to startEasier: Knee side plankHarder: Side plank with leg lift
  3. Low lunge (Anjaneyasana)45 s each side
    Beginner · Hip flexors, Quads, Glutes · 3D demoA mild pull at the front of the hip, about 3 out of 10Easier: Half-kneeling hip flexor stretchHarder: High lunge (crescent lunge, Ashta Chandrasana)

Turn both ways (about 4 minutes)

  1. Thoracic rotation6 rotations per side, moving with the breath
    Beginner · 3D demoThe same amount each way, including the way you don't spinEasier: Side-lying open bookHarder: World's greatest stretch
  2. Side-lying open book8 to 10 slow openings each side, pausing 2 seconds at the end
    Beginner · Back, Chest, Shoulders · 3D demoFollow your hand with your eyesHarder: Thoracic rotation

Rest (about 3 minutes)

  1. Corpse pose (Savasana)2 min
    Beginner · 3D demoBreathe slowly. Roll to your side to get up

Tips

  • Off the ice, on a rest day or after training. Before the ice, use the figure skating warm-up instead.
  • No extra back arching here (our suggestion). Back pain that lasts more than a couple of weeks or is worse arching back, and bone pain that builds with training, need a GP or sports physiotherapist before more jumping. Our spondylolisthesis and stress fracture guides explain why.
  • In a growth spurt, keep the range you have rather than chasing more: British Gymnastics' growth-spurt advice, which our figure skating page calls the closest published guidance.
  • Eat enough for your training, including around early ice sessions: this class doesn't make up for skipped meals.
  • After a fall with a head knock, follow the concussion stages before any yoga, with nothing head-down until you're cleared.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the yoga for figure skaters: a 25-minute off-ice class for ankles, one-leg balance in the landing shape, hips and turning both ways take?

About 25 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 9 of its 15 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.