With spring wild flowers, views of Mt. McLoughlin across the valley, changing Madrone Trees and more, the experience of hiking in Southern Oregon is full of rewards. But how do you ease the inevitable sore muscles and fatigued body that follow?
Consider supplementing your hikes with a short yoga practice. I know that some might find yoga intimidating and have frequently heard, “I’m not flexible enough for yoga.” I remember thinking just that when I began practicing nearly 20 years ago. I’ve got good news—you don’t have to be flexible to start. Yoga strengthens and stretches muscles, helps to address muscle imbalances, and can help to prevent injury.
Yoga also promotes mental clarity—necessary for navigating new trail systems, and teaches deeper breathing which is helpful for hiking up steep terrain. If you don’t have the time or interest in starting a regular hour-long practice, just try these few poses that are great for hikers such as these:
On the trails
Mountain Pose—try this one at Panorama Point while enjoying the view. Standing with your feet hips width apart and parallel, rest your arms at your sides with your palms facing forward. Lift and lengthen your spine, relax your shoulders and reach the top of your head towards the sky. Most importantly, breathe and take your gaze towards something still in front of you to help you feel more balanced and grounded.
Standing Forward Bend—A great way to stretch your hamstrings and relax your back post-hike. Standing with your feet hips width apart and parallel, hinge at your hips to fold forward. Bend your knees as needed to be able to rest your hands on the ground or a low rock. Relax your neck and allow your head to hang. Hold for 5 deep breaths.
Post-Hike
Reclining Figure Four—A post hike hip opener. Lie on your back with your knees bent and the soles of your feet on the floor. Cross your right ankle on top of your left thigh, near your knee. Flex your right ankle. To deepen the stretch, draw your left thigh towards you and hold the back of your thigh or your shin. Switch sides after 5-10 deep breaths.
Legs up the Wall—A restorative pose to soothe tired feet and legs. Sit about a foot away from a wall to begin. As you lie down, pivot your legs around and extend them up the wall. For tighter hamstrings, scoot a little further away from the wall.
Hiking is already a powerful, moving meditation. Practicing yoga on the trails will enliven your senses and help you to become fully engaged with your environment.
Don’t take my word for it—give it a try. For photographs of some of the above poses visit the pose finder at www.yogajournal.com.
Lori Grable has been teaching Yoga since 2006. She teaches private lessons and has regular offerings at Bigham Knoll, Jacksonville Community Center and DANCIN Vineyards. Please visit www.lorigrableyoga.com to view her schedule.