Backpacking – one of the most strenuous activities one can do to the body. Maybe it is carrying around 20lbs on your back while trekking on mountain tops at 10 miles a day for a 2 week adventure. Or maybe you are taking a day to journey to the next destination which includes: squeezing yourself through a crowded train cart, hopping in a bumpy tuk tuk ride, and then jaunting uphill for 1 mile to arrive at your accommodation. Whatever the style of your adventure is, backpacking can be extremely draining. Carrying a pack can cause immense stress on your neck, shoulders, knees, etc. Here are 10 different yoga poses to neutralize the body once you finally get that pack off and have time recharge once the day is conquered.
After getting into each positon pause for 5 – 10 breaths for each posture
Standing Backbend + Goal Post Arms
- Begin with standing tall, feet hip width distance apart
- Plant into all parts of the feet
- Take the arms out, elbows out from the shoulders, hands above elbows
- Look up towards the sky – gently open the chest to lean back
- Lift the chin to desired height
- Press elbows back at your own resistance
Pause for 5 – 10 breaths
Crossed Leg Forward Fold
- Begin with standing tall feet hip width distance apart
- Step the left foot behind the right to cross the legs
- Slowly fold over allow the torso and arms to dangle down
- Take the hand + body over towards the right side
- Allow all tension to release and the body to be heavy
- Move slightly towards the left to experience a counter stretch
Reverse other side
Gatekeeper + Side Bend
- Come to table top position
- Position the right knee directly under the right hip
- Left leg extends to the left – use the left foot for stability
- Take the arms up over head
- Left arm comes down to rest on the left leg
- Right arm reaches up and over the body
- Find a point of focus
- Start to take a slight side bend
- Keep the shoulders in the same plane as the hips
- Shoulders stay open – elbow is in line with the head
Gatekeeper + Fold Forward
- Keep the lower part of the body in the same positon as above
- Place both hands on the ground and gently begin to walk them out
- Keep the knee directly over the hip
- Focus on slow lowering the chest to the ground until edge is found
Foot Stretch + Seal of Yoga
- Start standing on the knees
- Flex both feet under
- Guide the hips back to be over the feet *For less intensity raise the hips up and forward
- Interlock the fingers behind the back (or grab for a piece of material to hold in either hand)
- Straighten the arms
- Open the chest up and tilt the head back
Fire Log Leg + Fold
- Begin sitting on the ground
- Align right leg on top with both the ankles and knees stacked
- Lengthen up through the torso
- Fold forward lowering the chest to the ground
Seated Torso Circle
- Come to a comfortable seat
- Place the hand on to the knees
- Bring chest forward and back to make small circles with the torso
Neck Circles
- Come to a comfortable seat
- Place the hands on to the knees
- Lengthen up through the spine
- Guide the chin down to the chest
- Gently rotate head over towards the right side slowly making a complete circle
Reverse your circle
Chest + Shoulder Opener
- Lay front body down onto the mat
- Take the arms out into a T
- Roll over onto the right shoulder
- Place left hand in front of the chest
Reverse other side