Ten Yoga Stretches to Prepare for Long Distance Hiking
By Maryann DiEdwardo
E-RYT500
1. Mountain Pose
Stand with feet together and reach arms up on sides of head. Tighten core muscles. Hold for 5 minutes.
2. Wide Leg Stretch
Sit with legs out to side. Arms rest on floor. Sit up. Hold for 5 minutes.
3. Sitting Staff Pose
Sit with back against wall. Stretch legs forward. Feet are resting. Hands rest on thighs. Hold for 5 minutes.
4. Full Body Twist
On yoga matt, lay flat and rest for 1 minute. Then gently raise right leg. Allow arms to lay elongated to each side away from body. Slowly let leg fall toward opposite side to floor or on a block. Hold for 5 minutes. Practice on left side.
5. Back Bend Camel
Place blanket under knees and kneel with arms slightly behind you and down. Withou reaching neck back, use core muscles to bend backward slightly. Hold for 30 seconds.
6. Leg Lifts
Lay on back and lift right leg the left leg. Repeat 50 times.
7. Cobra
On stomachs, lengthen core upon inhale so that the body slightly raises but hold neck erect and in alignment with back. Upon exhale, let core rest. Repeat ten times. Slowly.
8. Legs on Wall
Lay down near wall. Rest lower back on blanket. Bring legs onto wall to that they are as straight as possible and knees are not bent. Hold for ten minutes.
9. Cross Legged Pose
Sit comfortably in cross legged pose. Relax. Hold for 20 minutes.
10. Relaxation
Lay flat on blanket and rest on back. Hold for 10 minutes.
By Maryann DiEdwardo
E-RYT500
1. Mountain Pose
Stand with feet together and reach arms up on sides of head. Tighten core muscles. Hold for 5 minutes.
2. Wide Leg Stretch
Sit with legs out to side. Arms rest on floor. Sit up. Hold for 5 minutes.
3. Sitting Staff Pose
Sit with back against wall. Stretch legs forward. Feet are resting. Hands rest on thighs. Hold for 5 minutes.
4. Full Body Twist
On yoga matt, lay flat and rest for 1 minute. Then gently raise right leg. Allow arms to lay elongated to each side away from body. Slowly let leg fall toward opposite side to floor or on a block. Hold for 5 minutes. Practice on left side.
5. Back Bend Camel
Place blanket under knees and kneel with arms slightly behind you and down. Withou reaching neck back, use core muscles to bend backward slightly. Hold for 30 seconds.
6. Leg Lifts
Lay on back and lift right leg the left leg. Repeat 50 times.
7. Cobra
On stomachs, lengthen core upon inhale so that the body slightly raises but hold neck erect and in alignment with back. Upon exhale, let core rest. Repeat ten times. Slowly.
8. Legs on Wall
Lay down near wall. Rest lower back on blanket. Bring legs onto wall to that they are as straight as possible and knees are not bent. Hold for ten minutes.
9. Cross Legged Pose
Sit comfortably in cross legged pose. Relax. Hold for 20 minutes.
10. Relaxation
Lay flat on blanket and rest on back. Hold for 10 minutes.
