Aimee Fuller is a former Team GB 2X Winter Olympian, competing in slopestyle and Big Air in the 2014 and 2018 Winter Olympics, ranking 3rd in the overall Big Air World Cup Tour. Since the Olympics, Aimee has gone on to write a book, “Fear Less Live More”, worked on a documentary “Running in North Korea”, presented the 2022 Winter Olympics, and regularly presents Ski Sunday and BBC’s Morning Live, Wimbledon, and The Great North Run for BBC. Aimee is also the host of The Monday Mile Podcast, which taps into mindset, motivation, and resilience and shares her passion for wellness.
“I did my Yoga teacher training in 2018, after the Winter Olympics. I found it such an essential tool within my routine as an athlete. It was the one stable thing that I could control, and its simplicity of minimal equipment was so attractive for me on the road. I incorporated 15-30 minutes into my morning routine every morning before I rode, and 30 minutes after riding for recovery.”
I had an exciting chat with Aimee, and we dived into how yoga isn’t just about flexibility and zen vibes, but how it could actually boost your skiing game!
> What are the primary benefits of incorporating yoga into a skier’s routine?
AF > Yoga is an incredible tool for rehab and pre-rehab. At a base level, it incorporates multiple components that benefit our time on the mountain. The grounding element of being present, the strength in extreme ranges, the flexibility to give us the range on the mountain to enable us to ski/snowboard pain-free, and the agility element of yoga to help us navigate an ever-changing environment.
> How does yoga improve balance and stability on the slopes?
AF > Yoga is a fantastic tool for stabilising the little muscles around the toe joints, knees, and ankles. I always incorporate balance into my Yoga routine in the morning. It awakens and fires up the small stabilising muscles, which makes it the perfect addition. Through balance comes strength, and the instability we create by trying new moves on our mats builds stability.
> Can yoga help prevent common skiing injuries? If so, how?
AF > YES, it’s a fantastic tool for preventing injury and can be used to break up a rehab routine during an injury. For example, I’ve always struggled with plantar fasciitis. Within my yoga sequence, by adding a series of balancing poses, the feet are working and building strength through all of the single-leg poses. The fascia is activated, engaged, and put through tension, which builds strength.
> How often should skiers practice yoga to see noticeable improvements in their performance?
AF > I think 2-3 yoga sessions a week are majorly beneficial. It can be as little as 20-30 minutes. I now enjoy going to classes 3 times a week. It’s part of my routine, and I see it as a way of rehabbing my body so I am ready for whatever the mountain throws at me. It’s a no-brainer, so get the mat out and leave it rolled out. It’s as simple as stepping onto it and beginning to move.
> Are there any specific yoga styles that are particularly beneficial for skiers?
AF > Yes, the active pigeon pose. By charging up through the posture rather than relaxing into it, we open up our hips as well as engage our glutes, which are particularly important as the glutes are one of the key fundamentals when it comes to charging the mountain, whether you’re a skier or snowboarder. We want them switched on, and trust me, this does just that.
“I found yoga such an essential tool within my routine as an athlete”
Amiee’s Fuller’s Ski Fit Yoga Routine
Tree Pose
Stand tall with your core engaged and belly button to spine. Shift your weight onto your left foot. Place the sole of your right foot on your inner left thigh or calf, pressing gently to create a stable base, avoiding the knee. Bring your palms together at your chest, or for an advanced pose, wrap your arms to open the back. Lengthen your spine and focus on a point ahead to maintain balance. Hold, then switch sides. Repeat on the other side.
Dancer’s Pose
Stand tall and shift your weight onto your right foot. Bend your left knee and grasp your left ankle with your left hand behind you. Aim to keep your arm by your ear as you extend your right arm forward. Push your left foot into your hand and extend your leg up and back while focusing on stabilising through the standing leg, activating the hamstrings and glutes. To help with balance, pick a focal point, bringing your belly button towards your spine to engage your core. Aim to hold for 20-30 seconds and don’t forget to breathe! Hold, then switch sides.
Single Leg Pose
Stand tall with feet together. Ground down through your right foot, almost imagining gripping the mat with your toes. Lift your left foot, bending the knee to your chest, and clasp your hands around the foot, gently extending the leg out at a 90-degree angle. Keep a slight bend in the floating leg to protect the hamstring as you stand tall and strong through the standing leg. Remember to engage your core, lengthen your spine, and pick a focal point to help with balance. Hold for 3-5 conscious breaths, then switch sides.
Runner’s Lunge
Step your right foot forward between your hands, aligning your knee above the ankle. Lower your hips toward the mat, keeping the back leg extended with the heel lifted. Place your hands on either side of your front foot. Lengthen your spine, engage your core, and breathe deeply. This enhances hip flexibility and leg strength. Repeat on the other side.
Active Pigeon
Bring your right knee forward, placing it behind your right wrist and sliding your right ankle toward your left wrist. Extend your left leg straight back with the top of your foot on the mat. Square your hips forward and walk your hands out, grounding them on the mat. Maintain a long spine and engage your core. Hold for a few deep breaths, then switch sides to open the hips and release tension. Repeat on the other side.
Advanced Pigeon
Bring your right knee toward your right wrist, angling the shin toward your left wrist. Extend your left leg straight back, toes pointing behind. Square your hips and distribute weight evenly. Keep your chest upright with the glutes engaged, activate through the straight leg, and pick up your left foot. This requires you to engage the hamstring to lift your foot, aiming for the bind. This pose enhances hip flexibility and core strength. Repeat on the other side. Don’t forget to breathe!
Follow Amiee @amiee_fuller