Just as the snowshoe season was getting underway, an old back problem flared up. A trip to the chiropractor reassured me I should continue to stay active. “Let your pain guide your activity” was my doctor’s welcome advice, with one exception: no twisting. This meant an adjustment to my yoga practice—and no shoveling–but otherwise I could get back out on the snowshoes.
With spectacular weather earlier this season, I couldn’t wait to take advantage of prime conditions. However, the pain flared all too soon when out on the trail. I decided if ballet on skis is possible, why not yoga on snowshoes? (I know, some of you have been doing it for years. I don’t know why I never thought of it before) I tried a little on the spot yoga my next outing and it helped extend my “pain guided” time on the trail.
My problems are in the lower back—L3 and L4—so some of the best yoga moves are the ones done bending from the hips. You will have to adjust according to your injury—consult your physiotherapist, chiropractor, or physician for specifics to your condition—but as long as you’re still mobile, there’s probably some moves suitable for you.
When I’m indoors, cat/cows, planks, and cobra poses are ideal. On the snowshoes I’m limited to mostly upright positions, but some low to the ground poses are possible. And if I’m feeling really adventurous, I can throw in a happy baby or a back roll from a squatted position.
It’s all up to what you’re comfortable with and your ability–you don’t want to make your issues worse. Depending on your ability and experience, you can execute a fairly well rounded routine on the snow in a short time frame, helping to make your hikes as pain-free and rejuvenating as possible.
Forward folds from mountain pose are easy to accomplish, and balance is enhanced by the snowshoes. Downward dog, squatting (garland pose is my favorite), and even child’s pose can be performed with relative ease on snowshoes. Warrior I, II, III, lunges and other balance poses can be added as the back issue heals (some of these incorporate twisting).
Do what feels good, and don’t over extend yourself. Yoga is an inherently gentle exercise, meant to sooth and realign our lives, not a “no pain, no gain” workout. Focus on maintaining proper alignment of the hips and feet, holding each pose while breathing deeply, and relaxing into the position.
I love yoga’s adaptability and inclusiveness—anyone, any age, any ability. If you can’t straighten your legs without discomfort, keep your knees bent. Can’t touch your toes? Don’t force it. Are you limited to one or two moves? Be patient with yourself, and add new poses when you feel ready.
Snow conditions are unpredictable, so don’t sabotage your time out on the snow by overdoing it. Just a few minutes can aid in the healing process and extend your time on the white stuff.
Now that my back issues have cleared up, I intend to keep doing some of my daily routine outside on the snow. Our season has been short and sporadic, but a big Nor’easter may be headed our way over the weekend. Other than a tropical beach in the often times nasty month of March, I can’t think of a more beautiful setting to practice yoga than out on the snow.
Please remember to consult your doctor before attempting any exercise, including the yoga poses and activities listed in this article.