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Hiking has a host of known physical and mental benefits, but still, after a long trail day, your muscles might feel sore. Fix that in camp or back home with this gentle yoga sequence designed to release hardened and achy muscles. Focus on your breathing as outlined in the exercises below to slow down your heart rate. Stay in each pose for a few minutes to allow your muscles to release deeper into the pose and relax. The poses may seem deceptively simple, but holding them allows your body to let go and sink in, getting a good stretch.
3 Beginner tips
Give yourself permission to make mistakes. Anything that comes up while you practice isn’t wrong it’s information.
Aim for progress, not perfection. Simply being willing to try helps you become more embodied.
Build body awareness incrementally. The ultimate goal of yoga asana is to develop a deeper, more mindful and attuned relationship with yourself which takes time and practice. Photo: Ian Spanier
1. Anjaneyasana (Low Lunge)
From Adho Mukha Svanasana (Downward–Facing Dog Pose), step your right foot forward, outside of your right hand. Keep your torso and both arms inside of your front leg. Bend your elbows and bring your forearms to the floor. Scoop your tailbone toward your ribs, lengthen your spine, and lift your abdomen. Press your left heel back. To decrease the left hip flexor stretch, release your back knee to the floor. Hold for 5–8 breaths. Repeat on the other side.