Clambering over rocks, crossing near- vertical climbs, passing through narrow routes, unpredictable weather, and then clamoring down the trail requires a lot of strength, stability, flexibility, conditioning, cardiovascular and muscular endurance, mobility and more. Trekking is an incredible experience, a full-body fitness endeavor that is not easy to be accomplished.
Avid Hikers and professional trekker are well aware of the fact and know what all it takes to reach up to a certain level.
Trekking needs you to prepare your body with the right training, and most people neglect the part. You feel healthy and strong, but during trekking, your body can start to break down. It is essential to indulge in cross training, especially to enhance the strength of your legs and core.
So here we are mentioning some of the best yoga poses to strengthen your legs before and while trekking, most specifically if you’re Trekking in Nepal a place with the most challenging trails.
A yoga pose that stabilizes the hips during push-up at every upward step, Jiva Squats helps in strengthening the legs and glutes. You need to begin with downward dog pose and then lift the left leg upward on inhale. As you exhale, step the left leg forward into a lunge and then place your hands in front of your foot. Now push off your left foot to lift the leg. Inhale, and extend both legs, as you exhale, bend the knees and tuck the right knee behind the left, keeping the left knee down. Hold the pose for 15-30 seconds, release, and repeat on the other hand.
It is basically a variation of the staff pose on knee and is good for strengthening the quadriceps, inner thighs, and glutes. Janu Dandasana enhances core stability and stamina that prepares you for long and rigorous hikes like Annapurna Circuit Trekking. Begin by being on your knees placing the top of your feet on the mat, and then join your hands in Anjali Mudra placing them in front of your chest. Inhale deeply, and as you exhale, slightly lean back without bending the neck, lower back, and hips. You come into a staff pose, and on inhale come back up slowly. Hold the pose with each moment, and repeat it 5-10 times.
The pose is amazing and can be easily done at any place. Low Lunge pose stretches your rigid hip flexors and strengthens the legs. Come down on downward dog pose, and on an inhale lift the left leg up. Now exhale, and step your left leg forward into a lunge and place hands on the right knee. Now stretch your left leg backward and then lower the left knee to the ground. Shift the hips slightly down and forward drawing the belly in. Stay in the pose for 30 seconds, release and repeat on the other side.
This classical pose is known for strengthening your legs and quads. You feel like sitting on an imaginary chair while you perform the pose. Start by standing straight on the mat keeping the feet together and hands beside the body. Keep the spine straight, lift the arms upwards over the head, and then bend your knees pushing the hips backward. Set the gaze forward, relax your neck, and hold the pose for as long as you can. The pose is amazing to perform while trekking in India to keep oneself grounded, warmed up, and to gain strength.
The pose stretches the shoulders, chest, back, hamstrings, and calves strengthening the legs. You need to assume Tadasana and then extend your arms outward to your side up to the shoulder level and parallel to the floor. Stretch your legs wide with toes turning in slightly. Now bring your arms at the back, and clasp the hands. You can use a strap for support. Now slightly bend the knees, inhale, and lift the chest. Exhale, and bend forward folding from the hip joint and try to touch the crown of your head to the floor. Hold the pose for 15-20 seconds, and release.
Trekking is a thrilling experience; make it more enthralling by keeping yourself strong and healthy during the climb.