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)
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.
These poses will relieve the back pain, stretch the muscles and improve blood circulation. You are ready to hike on!
Read more at https://yoga.com/article/yoga-poses-for-hiking