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Yoga Poses for Hiking: 3 Asanas to Prepare You for a Trek

yoga poses for hikingHere in Utah, the time is ripe for getting outdoors. The creeks and rivers are raging with runoff from winter’s voluminous snow. As temps climb into the 90s in the Salt Lake valley, mountain air remains crisp and crystalline. Down south, the slickrock desert beckons too. While it’s considerably hotter, the red rock and contrasting royal blue skies, along with the deep silence, provide much-needed solitude. No matter where you choose to spend time outdoors, it’s time to hike.

The benefits of being in nature are well documented. Studies have found that spending time in nature promotes sleep, increases vitamin D levels, improves eye health and promotes mental health, among other benefits. Originally proposed as a stress-release practice in Japan in 1982, “forest bathing”—strolling in nature and soaking in the panoply of sensory stimuli—is beginning to gain traction as a stress-reduction practice here in the U.S.

Hiking is a bit different from forest bathing, in that when we hike, we have a destination in mind. The pace is generally quicker, and we’re elevating our heart and breathing rates. But both practices give us a much-needed break from our computer-driven lives.

One of hiking’s major benefits is that it catapults us into an unfamiliar situation. It’s easy to fall into habits in our daily lives. When we’re attached to routines, any upset in our routine can create an inordinate amount of stress. The truth is, our lives will never be entirely predictable. Being in nature, not knowing what’s around the next bend, can teach us to respond to unpredictability with grace.

Another benefit is that hiking promotes balance. Most of the time, we walk on even ground—indoor flooring, sidewalks, streets. In contrast, earth is uneven, causing our feet, ankles, knees, thighs and hips to have to negotiate unfamiliar positions—kind of like asana practice. Having to walk on uneven ground can sharpen our proprioception.

Yoga Poses for Hiking

Our yoga practice can enhance a hiking experience. If you plan on stepping up your hiking practice this summer, you might want to weave these yoga poses for hiking into your regular asana practice:

  1. Vrksasana (Tree Pose): Practicing balance poses teaches your body the skill of balancing, a skill that’s important no matter what we’re doing. But because hiking can challenge our balance, practicing balancing poses is especially important. In your practice, add some balance challenges while you practice Tree Pose, such as turning your head side to side, moving your arms around and closing your eyes.
  2. Utkatasana (Fierce Pose): Knees can take a hit when you hike. Steep uphill climbs and negotiating boulders often require that we flex our knees and hips way past 90 degrees. While this is not inherently bad for our knees and hips, doing it a lot in a short amount of time can stress our hips and knees. Walking downhill can also stress our knees, especially if we have a habit of tucking our tailbone, which causes the quadriceps muscles to have to work harder. When they get fatigued, all the impact of going downhill is transferred to the knees. Utkatasana can help strengthen the quadriceps and other muscles that stabilize the hips and knees. Make sure you point your tailbone back when you practice Fierce Pose.
  3. Trikonasana (Triangle Pose) to Ardha Chandrasana (Half Moon Pose): Transitioning from Trikonasana to Ardha Chandrasana teaches our body how to balance not only in static poses, but in transitions. Walking is all about moving, transferring weight from one foot to the other. Practicing transitions from one standing pose to another can cultivate stability in transitions.

Of course, all yoga practice can help prepare you in some way for hiking. But adding these poses, along with other standing poses, can reinforce skills that are specific to hiking. The more confident and stable your balance is, the more enjoyable your excursions into nature will be. So, go take a hike!

Sometime soon, I'll post a blog on poses that help your body recover from a hike.

About Charlotte Bell

Charlotte Bell discovered yoga in 1982 and began teaching in 1986. Charlotte is the author of Mindful Yoga, Mindful Life: A Guide for Everyday Practice, published by Rodmell Press. Her second book, Yoga for Meditators (Rodmell Press) was published in May 2012. She writes a monthly column for CATALYST Magazine and serves as editor for Yoga U Online. Charlotte is a founding board member for GreenTREE Yoga, a non-profit that brings yoga to schools and to underserved populations. A lifelong musician, Charlotte plays oboe and English horn in the Salt Lake Symphony and folk sextet Red Rock Rondo, whose DVD won two Emmy awards in 2010.

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