Five Yoga Poses for Figure Skaters

Want to improve your figure skating performance? Incorporate these yoga moves into your workout for strength, flexibility and balance.

1) Mountain Pose - This is a wonderful way to feel grounded and calm before starting any workout. Think of it as a mini-meditation session. Stand tall but relaxed, feet no more than hip-width apart. Roll your shoulders back, your arms hanging loose by your side, your chin up. Feel your feet press into the ground, and your head rising to the sky. Elongate your neck. Close your eyes and take several deep, slow breaths, concentrating on the sensation of grounding yourself, of feeling the body's own energy work for you through a sense of relaxation, and strength. This is also something you can do before taking to the ice for a practice session, or performance.

2) Chair Pose - slowly lower yourself into a squatting position as though you are about to sit in a low chair. Allow your upper body to lean forward naturally as you "sit". Raise your arms so that your biceps are level with your ears, and ease further into the pose. Your back should be straight, not bowed out or caved in. Your weight should not tip forwards to the balls of your feet, nor to the heels, but rest evenly on both feet. Tighten your thigh muscles, glutes and abdominals. Let your shoulders roll back. Your eyes should be fixed on a point on the floor just a few feet in front of you. The neck is relaxed. Hold this pose for a count of ten. Stand slowly, then bend forward and grab your ankles, or touch the floor, carefully stretching the backs of your legs. Be careful not to force the forward fold, let gravity simply take hold and pull you down a little more each time. Repeat as needed, increasing by increments of five. If desired, a light weight can be added. This exercise will help improve your sit-spins and the "vault" needed for your jumps by focusing on your quads, calves and Achilles tendon.

3) Plank Pose - This is a core-strengthening exercise. Lower yourself to the floor and lay on your stomach, then do a standard push-up and hold. Make sure your toes are firmly planted, that your back is straight, and your abs are engaged. Think of a plank of wood; the body does not give. Don't lock your elbows, let your arms and abs accept your weight. When you are ready, lower yourself half-way to the floor and hover there. Your hands should be placed underneath your shoulders, and your elbows should be facing to the back of the room, not out to the sides. Make the necessary adjustments, and hold this pose for five counts. Be sure to breathe. Lower your body to lay flat, letting the tops of your feet touch the floor. Push your torso up for a stretch in the spine, straightening your arms. Look up comfortably, don't strain. This is called a Cobra, or Upward Dog.

4) Balance Poses - Stand in Mountain Pose, then slowly lift your right foot to the front and lock your finger around your big toe. With your left arm either extended to the side or placed on your hip, slowly extend your foot directly in front of you, keeping hold of your toe. Do not lock your knee. Balance here, then slowly pull your leg to the side, and again, balance. Keep your hips level. Repeat on the left. This is the Catch-foot Pose.

Stand in Mountain Pose, and raise your right foot in front of you, toe pointed. Let it travel to the side, keeping your hip even, then let it drift to the back into a "spiral" position. Hold for ten counts, and repeat on the other side. If you wish, once in the spiral position grab your foot and raise it behind you into a Biellmann, or Dancer's Pose. While doing these poses, make sure your body is pulled up straight, your chin is up, that your abs are engaged, and that your are very aware of everything your body is telling you. Be very conscious of the adjustments you are making in order to maintain your balance, so that you may copy the movement on the ice.

5) Downward Dog into Warrior Pose - Bend forward and touch the floor, then step back with both feet just past your hip level. You should be looking at a spot between your hands with your hips high in the air. Press your chest back towards your knees until you feel a stretch in the backs of your legs. Press your heels to the ground if you are on your toes, but do this gently.

Lunge one foot forward and extend the other further behind you, keeping the other braced behind you. Your front foot should be pointing to the front of the room. Turn your back foot out, pointing your toes to the side of the room. Raise your torso then turn it to face the same direction your side foot is pointing while keeping your focus to the front of the room. Shoulders are back and square with your hips. Arms are held shoulder level, one pointed to the front of the room and one pointed to the back. Keep your lunge position, and hold. Deepen the bend of the front knee, and hold This is Warrior. Go back into downward dog, and reverse.

To get the greatest benefit from these poses, do them slowly and hold each one out. If you are just starting, be cautious and listen to your body. As you allow your muscles to relax into each move, you will be able to push a little more. A little discomfort is to be expected. Pain is not. Use your own judgment, and if possible have someone nearby as you perform these exercises.

There are many other yoga poses that will assist in flexibility and strength. Check back for future articles, and happy stretching!