Top 10 Yoga Poses for Hikers: Stretch, Strengthen & Recover on the Trail
- Steph
- Apr 4
- 4 min read
At Nefeli Nine we love to combine hiking with yoga for a very good reason: with its focus on flexibility, strength, and breath control, yoga has scientifically proven benefits and makes for the perfect complement to hiking.
Wondering where to start? Whether you’re preparing for the trail, enjoying a rest stop, or recovering after the adventure, here are the top 10 yoga poses we recommend.
1. Cat-Cow Stretch (Marjaryasana-Bitilasana)
This dynamic movement warms up your spine, improves flexibility, and prepares your body for movement.
How to do it:
Start in a tabletop position (on hands and knees).
Inhale: Arch your back, lift your head, and tilt your pelvis upward into “cow” pose.
Exhale: Round your spine, tuck your chin, and draw your abdomen in for “cat” pose.
Repeat for 5–10 breaths, moving fluidly with each inhale and exhale.
Feel free to make the movements a bit more fluid (or more wiggly!) and bring your hips into play, let them sway side to side or whatever feels best for you.
2. Downward Dog (Adho Mukha Svanasana)
A staple yoga pose that stretches hamstrings, calves, and shoulders while energizing the body.
How to do it:
Start in a high plank position.
Push your hips back and up, forming an inverted V-shape.
Keep your heels reaching toward the floor (bending knees if needed).
Hold for 5–10 breaths.
You can “walk your dog” by bending one foot and then the other or remain still.
3. Low Lunge (Anjaneyasana)
Opens up hip flexors, which can become tight during long hikes.
How to do it:
From Downward Dog, step your right foot forward between your hands.
Lower your left knee to the floor and slide your left foot back for a deep stretch.
Hold for 5 breaths, then switch sides.
On-the-Trail Poses: Stay Flexible and Energized
4. Standing Forward Fold (Uttanasana)
Releases tension in hamstrings and lower back—perfect for a mid-hike reset.
How to do it:
Stand with feet hip-width apart.
Hinge at your hips and fold forward, letting your head relax.
Keep knees slightly bent if needed.
Hold for 5–10 breaths.
You can also do a ragdoll variation by holding your elbows and swaying a bit from side to side. Gently shake your head in a “yes-no” motion and breathe deeply.
5. Seated Twist (Ardha Matsyendrasana)
Relieves tension in the spine after carrying a backpack.
How to do it:
Sit on the ground, bending your right knee and placing the right foot outside your left thigh.
Place your right hand behind you and left elbow outside your right knee.
Twist gently to the right, hold for 5 breaths, then switch sides.
6. Gomukhasana Arms (Cow Face Arms)
Great for opening shoulders and improving posture.
How to do it:
Lift your right arm overhead and bend the elbow to reach down your back.
Bring your left arm behind your back and try to clasp your hands (use a towel if needed).
Hold for 5 breaths, then switch sides.
Post-Hike Poses: Recover and Relax
7. Reclined Pigeon (Figure-Four Stretch)
Opens up hips and stretches glutes, which work hard during hikes.
How to do it:
Lie on your back and cross your right ankle over your left knee. Keep both feet flexed.
Lift your left foot off the floor and clasp your hands behind your thigh or on your shin.
Hold for 5–10 breaths, then switch sides.
8. Legs-Up-the-Wall Pose (Viparita Karani)
Reduces swelling and improves circulation in tired legs.
How to do it:
Sit sideways against a wall and swing your legs up.
Rest with your back on the floor and arms relaxed.
Hold for at least 5 minutes.
9. Reclined Twist
Releases tension in the lower back and helps the body relax.
How to do it:
Lie on your back, hug your knees to your chest, and drop them to one side.
Extend your arms out in a T-shape and look in the opposite direction.
Hold for 10 breaths, then switch sides.
Bonus Pose: Full-Body Rejuvenation
10. Extended Side Angle Pose (Utthita Parsvakonasana)
Provides a deep stretch for the side body, hips, and legs while building strength. This can also be done while you're on a trail!
How to do it:
Stand with feet wide apart, turning the right foot out and left toes slightly in.
Bend the right knee and extend your right arm down to your thigh or floor.
Stretch your left arm overhead, creating a long diagonal line.
Hold for 5 breaths, then switch sides.
Incorporate Yoga into Your Hiking Routine
Next time you’re on a trekking adventure (or with us on one of our retreats), try these poses and feel the difference! Regularly practicing yoga can help prevent injuries, improve balance, and speed up recovery—so you can spend more time exploring and less time nursing sore muscles.
Are you interested to find out more about how we incorporate yoga into our retreats? Get to know our team of experienced guides and yogis and make a booking for one of our yoga and hiking adventures to experience it first-hand!
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