Expert or beginner, everybody has to face difficulty in trekking. If you are planning to go on trekking in Nepal but often face soreness in the muscles, tiredness and breathing problems; no matter how expert you are, it may affect your trekking experience as well as your health. Practicing before going on a trekking tour is not enough; you can easily realize the tension by doing yoga.
Mustang trekking toursare one of the most challenging trekking tours in the world; it makes you experience the hidden kingdom of Nepal. You should prepare well before going on this type of trek; only doing training is not enough. Here are some poses to help you during your trek and save you from the fatigue and anxiety.
Bhujangasana (cobra pose): It opens the 4 Chakras in your body that
reduces stress, fatigue, and tension. It strengthens your neck, shoulder, and
upper back and helps in improving spinal mobility.
Lie on the
floor on your stomach and make sure your toes touch each other.
hands at the front and make sure they are the same as the shoulder level.
your chest off the floor by placing your body weight on the palms.
straight ahead and hold on for 30 seconds.
you elongate the sides of your body, then exhale, pressing your tailbone down.
Press the lower tips of your shoulder downward while keeping the upper shoulder
blades broad and open. You need to replicate cobra.
Adho mukha svanasana (downward dog): It has very healing effects on the body,
mind, and soul. This is a beginner level pose; it takes 1 to 3 minutes.
four limbs as your body looks like a table.
gently form a shape that looks like inverted ‘V’.
should align with your shoulder, and your feet with your hips.
your tailbone skyward.
Hold for a
few seconds, then gently comes back in table position.
Dhanurasana (bow pose): This pose gets its name from the archer’s
bow. This pose is one of the 12 Hatha basic yoga poses. It improves your
flexibility and highly beneficial for your back.
Lie on the
floor on your stomach. Keep your hips width apart and arm by your side.
knees and bring them close to your hips. Grab your ankles from your hands.
lift your chest off the ground. Pull your legs back.
on your breath and try to look stress-free a smile can help.
pose nearly 20 to 30 seconds, release the ankle as exhale.
Uttanasana (standing forward fold): Practicing Uttanasana could be very
beneficial for you before going for trekking; it wakes up your hamstrings and
makes your mind do work properly, because when you do this asana your head is
near your heart that allows blood circulation to your brain instead of feet;
cells rush and energize your body.
straight keeping your hands rest on your hips and inhale.
knees as you bend forward folding from your hips and exhale. Try to
counterbalance your weight.
to keep your knees soft, this will allow your hips to move forward into the
feet parallel to each other and your hands rest on the ground. Touch your
knees, feel the stretch, hold on to few seconds as you want to release,
contract the core of abdomen muscles, place your hands on the hip, rise slowly
while elongation your body. Slowly stand up.
Savasana (corpse pose): Savasana may look simple, but it is the
hardest because you need to be completely relaxed; it helps you relieve from
stress and provides you complete relaxation. This is a basic yoga pose you can
perform it for 10 to 12 minutes.
Lie on the
floor on your back and make sure you are comfortable without any disturbance.
Place your legs
and arms comfortably apart. Make sure you are relaxed.
your attention on every part of the body starting from your toes. Concentrate
on your breath.
Take a few deep breaths and gain awareness of
your surrounding before you open your eyes.
Manmohan Singh is a passionate Yogi, Yoga Teacher and a Traveler. He loves writing and reading the books related to yoga, health, nature and the Himalayas.
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“People look for retreats for themselves, in the country, by the coast, or in the hills . . . There is nowhere that a person can find a more peaceful and trouble-free retreat than in his own mind. . . . So constantly give yourself this retreat, and renew yourself.”
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