Yoga For Hikers: 7 Poses to Ease Your Post-Trail Pain

If you’re an avid hiker, walker, and trail trekker, you’re probably familiar with the aches and pains that come along with your outdoor pursuits — back and shoulder tension from your pack, that scorching sensation in your quads and calves, and tightness in your hips and hamstrings. If you’re looking for relief from your post-hike pain, try these seven stretches to work out the muscle tension.

1.

FORWARD FOLD

Opens back body; stretches hips, hamstrings, and calves

Begin standing. Bend your knees and fold your torso forward. Ground down evenly through your feet. Engage your quads. Draw your inner thighs back and the outer hips back and in. Draw your navel in as you lower the crown of your head closer to the ground. Interlace your hands behind your back for a shoulder stretch.

2. LIZARD POSE

Stretches hip flexors, hamstrings, and quads

From Down Dog, inhale your right leg up and step it to the top of the mat. Drop your back knee. Walk your right foot to the right side of the mat, placing both hands on the inside of your right foot. Make sure your front knee doesn’t extend past your front ankle, and balance the weight evenly in your hips. Repeat on the left side.

3. WIDE FORWARD FOLD

Strengthens and stretches your hamstrings, calves, hips, back, and spine

Stand facing the long edge of your mat and step your feet out wide. Bring your feet parallel to the edges of your mat, and turn your toes in slightly. Inhale to lengthen your spine, and exhale to fold forward at your hips. Lower your hands to the mat, and walk your hands out in front you, melting your chest towards the floor.

4. DANCER’S POSE

Strengthens lower body, core, back, and arms; opens shoulders, chest, abs, and hip flexors

Start standing with your left palm by your side, facing up. Shift your weight to your right foot, bend your left leg to your left glute, and grab your inner left foot or ankle with your left hand. Engage the quad of your standing leg, bring your knees to touch, and keep a microbend in the right knee. Stay lifted in the upper body as you kick your left foot into your left hand. Keep your hips level as your torso lowers and your right hand reaches forward.

5. REVERSE TABLE

Stretches shoulders, chest, abs, and spine and strengthens arms, wrists, and legs

Begin seated. Bend your knees and place your feet flat on the mat hip-width apart. Walk your hands behind your hips, shoulder-width part, with fingers pointed towards your feet. Inhale and lift your hips towards the sky, keeping your knees pointing straight ahead and your thighs engaged.

6. PIGEON POSE

Stretches hip flexors, glutes, thighs, groins; increases hip mobility

From Table Top, slide your right knee behind your right wrist, bring your right heel into your left groin, and flex, point, or “floint” your right foot. (To deepen the stretch, work your right shin more parallel towards the front of the mat.) Stretch your left leg back behind you. Square your hips, squeeze the inner thighs, and settle in.

7. SEATED TWIST

Opens chest, releases spine, and stretches neck, shoulders, back, and hips

Started seated with legs straight. Cross your right foot over your left thigh and bring your left foot in towards your right hip. Place your right fingertips behind you and sit tall, twisting to the right. Hug your right knee with your left hand and lengthen your spine before twisting deeper.

Want to practice with full-length classes? Check out our Yoga for Hikers class playlist on Alo Moves.