Yoga is a great way to bring mindful movement to your outdoor pursuits. We partnered with our friends at CorePower Yoga to learn more about integrating yoga into a hike—before, during and after. Learn more about getting your first week of CorePower Yoga for free here.
Before Your Hike
Hydrate the day before and day of your hike with at least half your healthy body weight in ounces of water. Fuel up one hour before with a mix of protein and complex carbs, like nut butter and a banana.
Check in with your senses for a minute. Witness how your body and brain work together as you adjust to being in the great outdoors. Feel, see, hear, taste and smell the most intense and subtle things. Introduce movement into your body with a short flow to activate your muscles and power up your core.
Grab each elbow with your opposite hand.
Inhale, widen your chest.
Exhale, tuck your chin and round over to lengthen your neck.
Stay here for three breaths.
Pyramid Pose to Standing Split Squat
Starting in a standing position, step your left foot back to a 45-degree angle.
Inhale, lengthen your spine.
Exhale, fold your torso over your right leg and plant your hand down.
Inhale, lengthen your spine, exhale fold deeper.
Inhale, lean your weight into your right foot and extend your left leg straight back.
Exhale, bend your left knee behind your right to come into a Squat.
Inhale, lengthen your left leg, Exhale, squat low.
Do this five times on each side.
Down Dog & High Plank Hold
Plant your hands on the ground, stacked under your shoulders and step your feet back as you tighten your core.
Exhale, pull your hips back to make an inverted V shape with your body. Soften your knees and lengthen your spine.
Inhale, shift forward to High Plank, breathe here. Continue to press back through your heels as you pull your navel to your spine. Hold for 30 seconds to fire up your core.
Standing Figure Four Squats
Root down into your left foot. Inhale, lift your right knee to hip height.
Exhale, cross your right ankle over your left thigh and bend your left leg to squat low.
Inhale, come back to standing. Repeat on each leg 10 times.
Try opposite nostril breathing during your hike. Close off your right nostril with your thumb and inhale through your left nostril. Close off your left nostril with your ring finger as you release your thumb and exhale through your right nostril. Inhale through your right nostril. Replace your thumb as you release your ring finger and exhale through your left nostril. Continue this alternating cycle for two minutes.
After Your Hike
Cool your body down with a few poses.
Seated Twist to Stargazer
From a seat, extend your right leg forward and cross your left leg over your right. Plant your left hand behind you.
Inhale, reach your right arm to the sky.
Exhale, hug your left knee into your chest and find a twist through your torso.
Inhale, lengthen, exhale twist deeper. Bring your left foot to the inside of your right leg. Push into your left hand and lift your hips high as you relax your gaze back.
Repeat on the opposite side.
Standing Backbend Chest Expansion
Interlace your hands behind your back.
Inhale, drag your knuckles down toward the ground.
Exhale, widen your chest and lean back to gaze upward.
Slowly unclasp your hands, relax to a standing position.
Bring a journal along in your pack or car. Write down three reasons you are grateful for the great outdoors today. Refuel with a blend of protein and complex carbs—think dates filled with cashew nut butter.