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Après-ski yoga: a 25-minute class for after the slopes or a rest day, with a 10-minute version

A yoga class for skiers and snowboarders. Block A is for after the slopes, at a wall and on the floor: do it with corpse pose at the end for a 10-minute après-ski version. The balance and leg blocks are for rest days and the weeks before a trip, when you're fresh, and the floor block winds you down. It doesn't replace leg strength training, and no stretch has been shown to prevent ski injuries, but balance on both legs, hip and upper-back range and a calm end to the day are worth having. Train your weaker leg first. You need a wall, a chair, a strap or belt and a mat.

25 minBeginner16 movesA wallCalves · Quads · Back · Abs · Hip abductors · Glutes
Follow along: a timer, a cue and the next move, one step at a time.

A. After the slopes (about 8 minutes)

  1. Slow breathing (6 breaths a minute)2 min
    Beginner · 3D demoSitting or lying. In through your nose for about 4, out for about 6, no holdsEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)
  2. Wall calf stretch (gastrocnemius)30 s each side
    Beginner · Calves · 3D demoBack heel down, back knee straightEasier: Seated calf stretch with a towelHarder: Heel-on-step calf and hamstring stretch
  3. Standing quad stretch30 s each side
    Beginner · Quads, Hip flexors · 3D demoHold a wall; knees together, tuck your pelvis underEasier: Side-lying quad stretch with a strapHarder: Couch stretch
  4. Half-kneeling hip flexor stretch45 s each side
    Beginner · Quads, Glutes · 3D demoKnee padded; tuck your tailbone underHarder: Couch stretch
  5. Cat-cow8 waves
    Beginner · Back, Abs · 3D demoFists or forearms if your wrists or thumbs are soreHarder: Half lord of the fishes (Ardha Matsyendrasana)
  6. Thread the needle (Parivrtta Balasana)30 s each side
    Beginner · Back, Shoulders · 3D demoHips over knees; let your upper back turnEasier: Side-lying open bookHarder: World's greatest stretch

B. Balance on both legs, for rest days (about 6 minutes)

  1. Single-leg stand2 holds of 30 s each leg
    Beginner · Hip abductors, Calves, Glutes · 3D demoWeaker leg first, knee soft. Eyes closed near a wall once it's easyEasier: Tandem stance and heel-to-toe walkHarder: Single-leg reach matrix
  2. Hip airplane2 sets of 5 slow turns each leg
    Advanced · Glutes, Hip abductors, Abs · 3D demoHold a counter; turn your pelvis over the standing legEasier: Single-leg standHarder: Single-leg Romanian deadlift
  3. Tree pose (Vrksasana)3 to 5 breaths each side
    Beginner · Glutes, Hip abductors, Calves · 3D demoFingertips on the wall at first; foot never pressed into the side of your kneeEasier: Mountain pose (Tadasana)Harder: Standing hand-to-big-toe pose (Utthita Hasta Padangusthasana)
  4. Warrior III (Virabhadrasana III)3 breaths each side, twice
    Advanced · Glutes, Hamstrings, Back · 3D demoHands on a chair at hip height, hips levelEasier: High lunge (crescent lunge, Ashta Chandrasana)Harder: Standing splits (Urdhva Prasarita Eka Padasana)

C. Legs and trunk, for rest days (about 4 minutes)

  1. Chair pose (Utkatasana)2 holds of 30 s
    Beginner · Quads, Glutes, Shoulders · 3D demoWeight in your heels, knees over your toes, like your ski stanceHarder: Revolved chair pose (Parivrtta Utkatasana)
  2. Side plank2 holds of 20 to 30 s each side
    Intermediate · Abs, Hip abductors, Shoulders · 3D demoKnees down to startEasier: Knee side plankHarder: Side plank with leg lift

D. Floor and rest (about 7 minutes)

  1. Supine hamstring stretch with a strap45 s each side
    Beginner · Hamstrings, Calves · 3D demoStop at a mild pull, about 3 out of 10Easier: Leg-up hamstring stretchHarder: Contract-relax hamstring stretch (PNF)
  2. Reclined figure four (eye of the needle, Sucirandhrasana)45 s each side
    Beginner · Glutes · 3D demoHold behind your thigh; never press on the crossed kneeHarder: Pigeon preparation (Eka Pada Rajakapotasana prep)
  3. Supine spinal twist (Supta Matsyendrasana)45 s each side
    Beginner · Back, Glutes · 3D demoKnees on a cushion; let the twist be gentleHarder: Seated twist, bottom leg straight
  4. Corpse pose (Savasana)2 min
    Beginner · 3D demoBreathe slowly. Roll to your side to get up

Tips

  • After a ski day, do block A and then corpse pose: about 10 minutes. Save the balance and leg blocks for rest days and the 6 to 8 weeks before a trip, alongside our ski fitness workout.
  • Before skiing, use our ski warm-up and an easy first run, not this class: long holds before skiing aren't needed.
  • Make balance harder one step at a time: eyes closed near a wall, then head turns, then a cushion underfoot.
  • With a sore knee or after a knee injury, keep to standing versions and follow your physiotherapist's plan; a knee that gives way needs checking.
  • Sore thumb or wrist? Use fists or forearms instead of flat hands.
  • At altitude, take the first day easy, drink well and leave out hot classes.

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.

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Questions people ask

How long does the après-ski yoga: a 25-minute class for after the slopes or a rest day, with a 10-minute version 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. 10 of its 16 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.