Yoga for Beginners

4 Yoga Poses for Hikers

Practice these four poses pre-hike to improve strength and stability for a safer journey and post-hike to ease any tight spots.

gina caputo, hiking, mountains

Practice these four poses pre-hike to improve strength and stability for a safer journey and post-hike to ease any tight spots. 

Mountain vistas, fall foliage, glistening lakes—the sights along a good trail are worth the inevitable sweat stains and muddy boots. But beyond the aesthetic reward, hiking can also complement your yoga practice: It requires both focus and stamina, making it a powerful moving meditation. And doing some key poses before you hit the trail will help prep you for sthira (steadiness) to maintain balance on uneven surfaces and sukha (ease) to move with fluidity and agility on the path’s twists and turns. So practice these four poses pre-hike to improve strength and stability for a safer journey, and post-hike to ease any tight spots.

Jiva Squats

gina caputo, Jiva Squats

Good for Strengthening your glutes, which help stabilize your hips during the push-off of each upward step.

From Adho Mukha Svanasana (Downward-Facing Dog Pose), lift your right leg up on an inhale. On an exhale, step your right leg forward into a lunge. Plant your hands in front of your foot and push off your back foot to lift your back leg. On an inhale, extend both legs; as you exhale, bend both knees and tuck your left knee behind your right, keeping your right heel down. Repeat 5–10 times; switch sides.

See alsoHow Yogis Do Squat: Malasana

Staff Pose 
on Knees, variation

gina caputo, Staff Pose 
on Knees, variation

Janu Dandasana, variation

Good for Strengthening your quadriceps, inner thighs, glutes, and core for stability and stamina on long hikes.

Come onto your knees. Place the tops of your feet on the mat and clasp your hands together in front of your chest. Take a deep inhale; on your exhale, lean back without bending your hips, low back, or neck—you should be strong and engaged so you feel like a staff. On an inhale, come back up slowly. Repeat 5–10 times, moving a little lower each time.

See also4 Steps to Master Head-to-Knee Pose

Low Lunge, variation

gina caputo, Low Lunge, variation

Anjaneyasana, variation

Good for Stretching your hard-working hip flexors, which engage with each and every step.

From Down Dog, lift your right leg up on an inhale. On an exhale, step your right leg forward to your right hand and into a lunge. Lower your back knee to the ground well behind your hips. Place both hands on your front knee. Shift your hips down and forward but press into your front heel and draw your low belly in. Hold for 10 breaths; switch sides.

See also Open-Up-Gently Flow for the Hips + Chest

Wide-Legged Standing Forward Bend, variation

gina caputo, Wide-Legged Standing Forward Bend, variation, prasarita padottonasana

Prasarita Padottanasana, variation

Good for Stretching your hamstrings, calves, glutes, back, chest, and shoulders.

From Tadasana (Mountain Pose), extend your arms out to your sides, parallel to the floor. Step your feet to the width of your arms, toes turned in slightly. Reach back and clasp your hands—if you cannot easily do so, use a strap. Bend your knees slightly. Inhale and lift your chest; exhale to fold forward, aiming your sitting bones high. Hold for 10 breaths.

See alsoStretch Skillfully: Wide-Legged Standing Forward Bend

About Gina Caputo

Yoga Teacher Gina Caputo Live Full On

Teacher and model Gina Caputo (a.k.a. Yogini on the Loose) is a Boulder, Colorado–based yoga teacher and director of the Colorado School of Yoga. She leads yoga and hiking retreats throughout the year.