One of the most important things to remember on the trail is to stay limber! It seems the first week out is the worst when it comes to adjusting to carrying your pack and walking miles a day. Staying stretched out on the trail can help avoid injury and keep you more comfortable during your hike. We put together the perfect 15 minute yoga sequence to do in the morning before setting off on your adventure, and at night while settling down.
See video at end of post for demonstration of poses.
Mountain Pose (Tadasana): Reflect on the trail ahead of you and on what you have already achieved. Feet at hip with distance, rooting all four corners of your feet on the mat. Feeling the energy of the trail beneath your feet.
Forward Fold (Uttanasana): Stretches back of calves, hamstrings and lower back. Relieves pressure off of your lower back from the pack and off of your hamstrings from the trek.
Warriors (Virabhadrasana): Empowers and helps strengthen. Works the muscles in your feet, calves and hamstrings. Hands stretching towards your goals for you trek.
High Lunge and Low Lunge: Helps lengthen your hip flexors. Reverses the effects of the weight of the pack on your hips.
Cat/Cow (Cakravakasana/Bitilasana): Stretches shoulders, back and wrist. Takes the pressure off of your shoulders from carrying your pack.
Pigeon/King Pigeon (Kapotasana/Raja-Kapotasana): Yay! This is one of my favorite yoga poses due to the variety of stretches it offers. Stretches hip flexors, hamstrings, lower back, shoulders, core and a heart opener.
Camel (Ustrasana): Opens heart, stretches core and opens shoulders for a deep release.
Cow-Face Pose (Go-Mukhasana): Great pose to relieve the pressure off of your shoulders.
These poses were put together for a sequence that would help with your sore muscles from your pack and your hike. They focus on your shoulders, hip flexors, back and calves. During your practice, reflect on what you have achieved during your hike and the beauty of your surroundings. Enjoy inhaling the fresh air and exhale any doubts you have about your ability for the trail ahead. The divine light in me honors the divine light in you.
Thank you so much to our sponsor Hugger Mugger Yoga, providing us with our Para Rubber Yoga Mat (Review coming to our blog soon.. but it's amazing)! Also a big thanks to True Active Wear for the yoga leggings keeping me cool and flexible through my sequence.
Back Country Momma