No matter how much you put yourself through training before a backpacking or a hiking trip, you will still face the gruesome pain, aches and niggles. Yoga for backpackers and hikers can make a difference at the end. It is not just the post-hike yoga routine that is useful for the body but the yoga routine for the backpackers is really essential to stretch out their bodies and prepare the mind for a sound sleep at night. Some poses are even ideal for middle of the night to avoid any potential niggles and aches.

Some of the yoga master pieces are as follows:

  • King Dancer: This pose strengthens the muscles of the legs, spine, shoulders, as well as that of the legs, back, and arms. It stretches the front of the body, which includes the chest, the belly and most importantly for hiking the hip flexors. It improves the posture by counter-acting our tendency to collapse the chest and round the shoulders.

This is best done during or after hiking. Since this is an advanced posture, so it is really not recommended to start with this pose. It is better to warm up first and then perform this balance pose.

  • Warrior 2: This pose is best suited for those who go for backpacking. It benefits the lower body through hip opening and also helps in strengthening and toning of the body. It improves the balance of the body and is a perfect antidote for carrying a backpack.

This is best done during or before hiking. It energises and focuses the mind and the body.

  • Toe Breaker: After you have been on a long hike, it will be a good idea to stretch yourself out. And if you are wearing big heavy boots, then releasing foot tension can be done through this pose. This pose makes use of the body weight. Apart from strengthening the feet, releasing foot tension helps to prevent plantar fasciitis.

This is best suited after hiking, with socks and shoes off.

  • Pigeon Pose: This pose helps in stretching external hip rotators and hip flexing muscles by releasing the tension after a full long day of hiking. It is a one-legged pigeon pose and be mindful of the fact that if you feel anything painful, then try to be slow and easy on yourself.
  • Eagle Arms: This pose helps in stretching your middle and upper back. By carrying a heavily loaded backup, the shoulders seem to have develop tensions, this pose helps to ease the tension between shoulders and upper back. They allow the neck to soften and release.

This is best done after hiking in order to gain the calmness and ese the pressure of a hard-toiled day.

  • Legs up the Wall Pose: This helps in taking off the body weight from legs and feet. It reduces the weight off legs and allows blood to flow into the upper parts of the body. Being upright helps in the flow of fresh blood and will heal you in myriad ways.

This pose is best suited after hiking.

When you try these poses, make sure that you see that if the pose suits you or not. Don’t try to be too hard on yourself while trying these.