Who doesn’t love hiking? Exploring new places, soaking up the fresh air and beautiful scenery, experiencing the life at its fullest. As you walk for miles and miles you may start feeling a little tired. This exhaustion is pleasant in a way yet you feel like you could do with some exercise.
And here is when yoga comes to the rescue. Forward folds and stretches that require just a few minutes and no mat to practice will make you feel like a whole new person!
Intense side stretch pose (Parsvottanasana)
Stand up, step your left foot back. Stretch your arms and put them together above your head: your fingers clasped and your index fingers pointing up. Move your chin to your chest and start folding to your right leg, your back round. Try to reach the floor (or rather the earth) with your hands and to touch your leg with your forehead. This pose perfectly stretches thighs and back and calms down your mind.
Extended side angle pose (Utthita Parsvakonasana)
Put your feet a leg’s length apart, your right foot turned 90 degrees to the right, and your left foot just slightly turned to the left. Bend your right leg until it forms a 90-degree angle. Start bending your torso to the right and put your right hand on the floor. Stretch your left arm up until it forms one line with your left leg. This pose doesn’t only stretch your body but also improves your stamina when performed regularly.
Revolved side angle pose (Parivrtta Parsvakonasana)
Feet a leg’s length apart, right foot turned 90 degrees to the right. Rotate your torso and pelvis to the right, bend your right knee until the thigh is parallel to the floor. Start bending your torso forward rotating it more to the right until you can put your left shoulder in front of your right knee. You can either put your left hand on the floor and your right hand up or join your hands in Namaste.Make sure to repeat the above poses on both sides
Wide-legged forward bend (Prasarita Padottanasana)
Put your legs a leg’s length apart, place your hands on your lower back and start bending forward. Put the palms on your feet and move your head to the floor. Keep your thighs engaged and your pelvis stretching up. Beginners may practice the pose variation with their hands on hips.
You may use Tadasana or Utthita Hasta Padasana poses as a transition between poses.
These poses will relieve the back pain, stretch the muscles and improve blood circulation. You are ready to hike on!
