Best Yoga Poses to Keep You Adventuring This Season
Whether you’re hitting the trail for a day hike or multi-day backpack, having some tried-and-true yoga poses in your self-care toolkit will keep you flexible, mobile, and injury-free this season!
We may be biased but we can’t help but gush about the benefits of yoga for the outdoor adventurer, especially for those who love to hike and backpack as much as we do!
A physical yoga practice shows up in your health and well-being in more ways than we can list here, but how can it take your day hiking or backpacking trips to the next level? Integrating postures that focus on key elements like opening the hips, creating space to release tension in the chest/shoulders, or strengthening the legs are deeply beneficial to your longevity out on the trails (especially with a heavy pack).
So whether you’re joining us this June for our annual Summer Solstice Backpacking Trip, or hitting the trails with your favorite hiking buddies, don’t forget to try out some of these yoga poses before, during, and after your adventures to keep yourself healthy and ready to explore the Great Outdoors!
“Yoga is the fountain of youth. You’re only as young as your spine is flexible.” ―Bob Harper
Hip Openers Like Malasana
Hip openers carry benefits well beyond the yoga mat, especially for hikers and backpackers. The Yogi Squat or Malasana (demonstrated here with one of our guides & instructors Catherine Wortmann) is a great posture for hikers because it helps stretch the hips and lower back while also strengthening the legs. This posture is particularly useful for hikers who navigate uneven terrain as it helps improve balance and stability. Incorporating Malasana into your routine can help prevent injury, alleviate discomfort, and improve overall mobility in the hips and lower back.
Other great hip opening postures are Utthan Pristhasana (Lizard Pose/Runner’s Lunge), Kapotasana (Pigeon Pose), and Mandukasana (Frog Pose).
Pro Tip: for a little extra oomph in Malasana, use the elbows to gently press on the insides of the knees to encourage a deeper release in the hips. To take it down a notch, place a block underneath your seat for some extra support.
Unilateral Balancing Poses like Vrksasana
Unilateral balancing postures, or poses that invite you to stand and balance on one leg, help identify imbalances in your body and strengthen the legs. These postures are great for outdoor adventurers, particularly hikers. A beginner-friendly option is Tree Pose (Vrksasana) due to it’s modifiable nature, making it a great option for hikers with joint pain, injuries, or limited flexibility.
Incorporating Tree Pose into your hiking routine can help you build strength and endurance, allowing you to hike longer and with greater ease (and bonus, it can also help to improve overall joint health!) Other great postures that offer benefits for balancing on one leg are: Warrior III (Virabhadrasana III), Standing Hand to Big Toe Pose (Utthita Hasta Padangusthasana), and Dancer’s Pose (Natarajasana).
Pro Tip: Tree Pose is modifiable into three parts, with increased level of difficulty: 1) keeping the floating foot resting at the ankle like a kick stand, 2) placing the floating foot at the calf of the standing leg, or 3) bringing the floating foot to the inner thigh of the standing leg. Never place your foot on the knee joint!
Heart Openers Like Ustrasana
If you're an avid hiker or backpacker then you KNOW that feeling of tightness/tension in your chest and shoulders from carrying a heavy pack. This is where heart opening yoga poses can be a game changer for you! Beneficial to stretch and open up the chest, heart openers can help relieve tension and improve your breathing.
Some of our favorite heart opening yoga poses are Camel Pose or Ustrasana (pictured here with one of our guides and local instructors Dr. Breezy Jackson) and Fish Pose (Matsyasana). Camel Pose is particularly effective for opening the chest and improving posture, while Fish Pose is great for stretching the front of the body and releasing tension in the neck and shoulders.
Other great heart openers are Wheel Pose (Urdhva Dhanurasana), Bhujangasana (Cobra Pose), and Bridge Pose (Setu Bandha Sarvangasana).
Pro Tip: Poses like Camel or Fish are more advanced, and should be practiced with caution to avoid injuring the back or neck. Work your way into heart openers with beginner-friendly options like Supported Bridge Pose (with a block under the hips), or Baby Cobra Pose.
Incorporating some simple yoga poses into your routine is an easy but effective way to enhance your hiking experience and reap the benefits of yoga in the great outdoors. So next time you hit the trails, don't forget to strike a pose, snap a photo, and make sure to tag us!
@balancedrockorg #balancedrockyoga #yosemiteyoga
Photos provided by: Catherine Wortmann, Fred Pompermayer, and Meaghan Olsen.