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Trail-Ready: Simple Yoga Stretches For Your Next Hike

Updated: Oct 14, 2023


Fall is the perfect time to embark on outdoor adventures and explore the beauty of nature. Whether you're going for a leisurely walk, a challenging hike, or an exciting adventure, it's important to prepare your body and keep it flexible and strong. Yoga stretches are a fantastic way to achieve just that, even if you're not a practicing yogi. Here are a few key yoga stretches that can enhance your hiking experience and keep your body in prime condition.

  1. Forward Fold : Loosen up your hamstrings, calves, and lower back with the forward fold stretch. Stand with your feet hip-width apart, bend forward from your hips, and let your upper body hang down towards your legs. Feel the stretch in the back of your legs and relax your neck and shoulders. Take deep breaths and hold the pose for 30 seconds to a minute

  2. Crescent Lunge: Target your hip flexors, quadriceps, and chest with the dynamic crescent lunge. Start in a lunge position with your right foot forward and left leg extended behind you. Raise your arms overhead, sinking deeper into the lunge, and feel the stretch in the front of your left thigh. Hold for 30 seconds and then switch sides.

  3. Standing Side Stretch : Release tension in your side body and increase overall flexibility with the standing side stretch. Stand with your feet wide apart and extend your arms out to the sides at shoulder height. Inhale and reach your right arm up and over your head, bending towards the left. Feel the stretch along your right side. Hold for 30 seconds and repeat on the other side.

  4. Tree Pose: Improve balance and strengthen your ankles with the tree pose. Stand tall and shift your weight onto one leg. Place the sole of your other foot on your inner thigh or calf, avoiding the knee joint. Bring your hands together at your heart center or reach your arms overhead like branches reaching for the sky. Find your balance and enjoy the grounding and stability this pose provides. Hold for 30 seconds and switch sides.

  5. Simple Shoulder Opener: Relieve tension from carrying heavy backpacks with a shoulder opener stretch. Stand tall with your feet hip-width apart. Interlace your fingers behind your back, straighten your arms, and gently lift them away from your body. Feel the stretch across your chest and shoulders. Take a few deep breaths and hold for 30 seconds.

Incorporating these simple yoga stretches into your pre-hiking routine can greatly enhance your hiking experience and help prevent injuries. So, get ready to hit the trails with a spring in your step! Embrace the joy of exploring the great outdoors and let these yoga stretches be your companions on your hiking adventures. For additional tips on promoting heart health through physical activity and exercise, check out this informative article on heart health from ACLS.net.


Happy trails and may each step be filled with wonder and excitement as you immerse yourself in the beauty of nature. Enjoy the journey and make this summer memorable as you connect with the great outdoors. Happy hiking!


* Sara Clem of Salveo Yoga has been working in the wellness industry for over 10+ years. Certified in Yoga, Mindfulness and Forest Bathing, Salveo Yoga offers a wide range of nature-based yoga and wellness programs for all ages and abilities. Be Well with Salveo!


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