7 Yoga Stretches Before Hiking

Here are some of our favorite yoga stretches before hiking that may help you prepare for your next plan if you love adventures. The hotter, drier weather makes it the ideal time of year to go for a walk or hike, and what better way to enjoy this time than with your family or friends? If your body is physically ready, walking or hiking with your family or friends can be a great way to get yoga stretches before hiking. Before and after any physical activity, it is always important to perform yoga stretches before hiking and in order to prepare your joints and muscles for any extra stress or strain.

Yoga Stretches Before Hiking

1. Child’s Pose

Begin in a four-point position on the floor with your knees wider than the shoulder width apart. Tighten your abdominal area. Shift your hips back to your feet and extend your arms in front. Drop your forehead down on the floor, relaxing your mid-back area for a light stretch. Take a couple of deep belly breaths in through your nose and out through your mouth. Hold this position for several deep belly breaths, in through your nose and out through your mouth.  Relax and return to the starting position

Progressive Exercise:

Begin in a four-point position with your hands beneath your shoulders and your knees under your hips, and with your knees wider than the shoulder-width apart. Tighten your abdominal area. Shift your hips back to your feet and extend your arms in front. Walk your hands to one side and drop your forehead down on the floor, relaxing your mid-back area looking for a light stretch. Hold this position for several deep belly breaths, in through your nose and out through your mouth.  Walk your hands to the center, then repeat the movement on the opposite side. Relax and return to the starting position

2. Cat-Cow Yoga Stretches

Begin in a four-point position with your hands beneath your shoulders and your knees under your hips. Maintaining good alignment with your head, shoulders, and hips. Contract your abdominal area, then slowly lift your head and arch your mid-back. Then, alternate by rounding out your mid back as you lower your head downward. Repeat the movement in alternating directions.

3. Runner’s Lunge Yoga Stretches

Begin in a four-point position with your hands beneath your shoulders and your knees under your hips, maintaining good alignment with your head, shoulders, and hips. Take a big step forward with one foot straightened out and lower your back knee down towards the floor, keeping your toes pointing straight ahead. Hands on your side touching the floor for balance. Tighten your abdominal area and pull your hips back. Hold this position for several deep breaths. Relax and return to the upright standing position. Repeat the movement on the opposite side.

Alternate Exercise Runner’s Lunge Yoga Stretches:

For this exercise, use a yoga block, books, or any elevated object for support.

Firstly, start in a four-point position with your hands beneath your shoulders and your knees under your hips. Secondly, take a big step forward with one foot, keeping your toes pointing toward the sky. Thirdly, engage your core then push back from your front heel and extend your leg in a runner’s lunge position. Place your hands on a yoga block at your sides for support. Hold this position for several deep belly breaths, in through your nose and out through your mouth. Relax and return to the starting position. Repeat the movement on the opposite side.

4. Low Lunge Yoga Stretches

Begin in a four-point position with your hands beneath your shoulders and your knees under your hips, maintaining good alignment with your upper body. Take a big step forward with one foot, keeping your toes pointing straight ahead. Engage your core, extend both arms overhead, and shift your hips forward, squeezing your pelvic floor muscles and tilting your pelvis back. Hold this position for several deep belly breaths, in through your nose and out through your mouth. Relax and repeat the movement on the opposite side.

5. Knees to Chest Yoga Stretches

Lie on your back on the floor with your knees bent and your feet flat on the floor. Bring both knees up towards your chest and hold onto your knees with both arms, looking for a light stretch in the lower back and glutes. Hold the position for several deep belly breaths in through your nose and out through your mouth. Relax and return to the starting position. Repeat the movement on the opposite side.  

Then to intensify the movement you can rock your knees from side to side.

6. Single Knee to Chest Yoga Stretches

Lie on your back on the floor, maintaining good alignment with your head, shoulders, hips, and legs. Tighten your abdominal area, bend one knee and use your hands to pull it towards your chest. Look for a light stretch in the hips and lower back. Hold this position for several deep belly breaths, in through your nose and out through your mouth. Relax and return to the starting position and repeat the movement on the opposite side.

Then to intensify this movement, you can rock your knee from side to side or make a little circular movement.

7. Figure 4 Yoga Stretches

Lie on your back on the floor with your knees bent and your feet flat on the floor. Cross one ankle over your opposite knee while placing your hand against your thigh. Hold this position for several deep belly breaths, in through your nose and out through your mouth. Relax and repeat the movement on the opposite side.

Then to intensify this movement, you can bring your legs closer to your chest.

Progressive Exercise:

Lie on your back with your knees bent and your feet flat on the floor. Cross one ankle over your opposite knee and raise both legs, holding your lower leg with both hands. Pull your knee closer to your chest to intensify the stretch. Hold this position for a couple of seconds. Relax and return to the starting position. Repeat the movement on the opposite side.

After finishing these stretches, take some deep breaths to calm your body and mind. Begin in an upright sitting position on the floor with your legs crossed, maintaining good alignment with your head, shoulders, and hips. Place your hands on your feet, interlacing the fingers. Close your eyes and take several deep belly breaths, in through your nose and out through your mouth.

In addition, to improve posture, flexibility, and muscle strength, yoga boosts metabolism and blood flow throughout the body. Before taking a walk or hiking next time, spend a few extra minutes doing some yoga stretches to stretch out and prepare your body for hiking.