YOGA For Hikers

Today's guest post comes from Carol Lenhart of Birch Hollow Yoga in Hillsboro. Birch Hollow is a sponsor of the festival—and you can bid on a package in our auction to get yourself set up to begin your own yoga practice!


Six Reasons Hikers Should Do Yoga

We love hiking and being in the woods. Especially the challenge of a long and arduous trek through tough terrain. Or maybe a gentle stroll along a nice, flat scenic trail. Whatever style of hiking you do, yoga can be a great addition to your fitness habits.

Here are some reasons why:

1. Yoga Builds Strength: Many of the yoga asanas (poses) activate and strengthen muscles in a gentle but effective way. Particularly, a well-rounded yoga practice will condition all the muscles used by a hiker – legs, hips, back, arms, core, and shoulders. There are even poses to strengthen feet and ankles! Best of all, yoga can be modified to suit all bodies, regardless of previous injury or disability. Some poses to try: Warrior 1, Warrior 2, Plank, Locust, Boat.
2. Yoga Enhances Flexibility: Dropped your water bottle? Pick it up without straining your back. There are any number of yoga poses that provide gentle stretches for the hiker’s body. From head to toe, yoga stretches can relieve the tension of that heavy pack or steep climb. The stretches can be brought on the trail, to create a “pit stop practice.” Try: Forward folds, One-leg toe touches (foot on a rock or fallen tree), Triangle pose.
3. Yoga Improves Balance: Climbing through rocky terrain? Stepping through a creek? Our balance is crucial in creating stability on our hikes. Not only can yoga strengthen our core, which in turn improves our balance, it also helps create a stronger connection between our bodies and the spaces around us. This is called proprioception. When we move mindfully along (or up or down) the trail, our yoga experience can keep us grounded and centered in our pace. We notice and feel the ground beneath our feet, and create a safer and more enjoyable experience by our ability to meet stability challenges. Try: Tree pose, Dancer, Side Plank.
4. Yoga Increases Stamina: A regular yoga practice involves moving through sometimes difficult poses with control and ease. We use breathing patterns to help build endurance and stamina. We work through the challenging or uncomfortable aspects of our practice. We learn that often a challenge can be met though “mind over matter.” Breathing control and mindful movement are skills that will greatly support your challenging hiking goals. Try this breathing exercise (pranayama): Gently close your lips and breathe through your nose. Breathe in for a count of 5, and out for a count of 5. Repeat for 2-3 minutes or more. Maybe try this on your next uphill climb!
5. Yoga Calms the Mind: The word “yoga” stems from the Sanskrit word meaning “to yoke” or “to connect with.” When we practice the poses, and connect our mind and intentions to what we are feeling in our bodies, we create the mind/body connection. This skill is truly handy on the trail, and can greatly enhance hiking enjoyment. A calm mind also enables us to be less reactive to the events around us, and less distracted by our worries and cares. This mind/body connection allows us to get the absolute most out of our hikes, allowing us to enjoy a peaceful and serene experience. Try a “Woods Meditation:” Sit or stand in the woods and focus on one thing (tree, rock, flower, etc). Keep your attention on that item for 5 minutes. Breathe gently.
6. Yoga is Accessible to Everyone: Yoga can be practiced by anyone who breathes. It requires no mat, special clothing, or particular space. It can be short or long. Plenty of quality instruction can be found in local yoga studios, fitness centers, internet videos, and books. True yoga can be modified to fit any person, and can be done at any time or place. It can be done alone, or with others. It can involve movement, or simply breathing. There are many styles of yoga to fit a multitude of practitioners, and yoga doesn’t care about age, fitness level, or social status. Just like hiking, yoga is for Every-Body.

Carol Lenhart is a yoga teacher in Hillsboro, Virginia. She has been practicing yoga for over 35 years, and has been sharing the practice with others for 10 years. She loves all styles of yoga, and her favorite pose is “feet on the wall.” Carol lives on a farm with her husband Ben, their children and an assortment of animals. She enjoys hiking, cycling and paddling around the beautiful Virginia countryside and waterways. She can be found on Facebook and Instagram through @birchhollowyoga.

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