Yoga flows
Trail yoga: a 25-minute class for after a hike or a rest day, with a 10-minute standing version
A yoga class for hikers and hill walkers. The first block is a 10-minute standing stretch you can do at the car or at home after a walk; the balance and leg blocks are for rest days, when you're fresh; the floor block winds you down. Our yoga for runners class is a general after-run stretch; this one adds the one-leg balance work that rough ground and descents ask for. It doesn't replace leg strength training or planning, and no stretch prevents hiking injuries, but balance work cuts ankle sprains and the stretches feel good after a long day. You need a wall, a chair, a strap or belt and a mat.
Standing stretches (after a hike: the 10-minute version)
- Wall calf stretch (gastrocnemius)30 s each sideBeginner · Calves · 3D demoBack heel down, back knee straightEasier: Seated calf stretch with a towelHarder: Heel-on-step calf and hamstring stretch
- Soleus wall stretch30 s each sideBeginner · Calves · 3D demoBend the back kneeEasier: Seated calf stretch with a towelHarder: Toes-tucked kneeling (toe squat)
- Standing quad stretch30 s each sideBeginner · Quads, Hip flexors · 3D demoHold a wall or the car, knees togetherEasier: Side-lying quad stretch with a strapHarder: Couch stretch
- Half-kneeling hip flexor stretch45 s each sideBeginner · Quads, Glutes · 3D demoKnee padded; tuck your pelvis underHarder: Couch stretch
- Standing figure four (chair pigeon, Eka Pada Utkatasana)30 s each sideIntermediate · Glutes, Quads, Hip abductors · 3D demoHand on a wall; sit back gentlyEasier: Chair pose (Utkatasana)Harder: Pigeon preparation (Eka Pada Rajakapotasana prep)
Balance and ankles (rest days)
- Ankle CARs (controlled articular rotations)5 circles each way, each ankleBeginner · Calves, Shins · 3D demoOnly the foot movesEasier: Ankle circlesHarder: Toes-tucked kneeling (toe squat)
- Single-leg stand2 holds of 30 s each legBeginner · Hip abductors, Calves, Glutes · 3D demoNear a wall; then turn your head slowly side to sideEasier: Tandem stance and heel-to-toe walkHarder: Single-leg reach matrix
- Tree pose (Vrksasana)3 to 5 breaths each sideBeginner · Glutes, Hip abductors, Calves · 3D demoFingertips on the wall at firstEasier: Mountain pose (Tadasana)Harder: Standing hand-to-big-toe pose (Utthita Hasta Padangusthasana)
- Warrior III (Virabhadrasana III)3 breaths each side, twiceAdvanced · Glutes, Hamstrings, Back · 3D demoHands on a chair at hip heightEasier: High lunge (crescent lunge, Ashta Chandrasana)Harder: Standing splits (Urdhva Prasarita Eka Padasana)
- Single-leg reach matrix2 rounds of 5 reaches each way, each legIntermediate · Quads, Hip abductors, Glutes · 3D demoReach forward, sideways and behind with the free footEasier: Standing crossed-leg side reachHarder: Single-leg Romanian deadlift
Legs (rest days)
- Chair pose (Utkatasana)2 holds of 30 sBeginner · Quads, Glutes, Shoulders · 3D demoWeight in your heelsHarder: Revolved chair pose (Parivrtta Utkatasana)
- Slow calf raise2 sets of 10 to 15Beginner · Calves · 3D demoHands on the wall; lower slowlyEasier: Seated bent-knee calf raise (soleus raise)Harder: Standing dumbbell calf raise
Floor
- Supine hamstring stretch with a strap45 s each sideBeginner · Hamstrings, Calves · 3D demoOther knee bent; a mild pull onlyEasier: Leg-up hamstring stretchHarder: Contract-relax hamstring stretch (PNF)
- Beginner · Glutes · 3D demoHold behind the thigh, never press on the kneeHarder: Pigeon preparation (Eka Pada Rajakapotasana prep)
- Legs up the wall (Viparita Karani)2 min (optional)Beginner · Hamstrings, Calves · 3D demoFor comfort only. Keep your hips flat on the floor with glaucoma or blood pressure that isn't controlledHarder: Plow pose (Halasana)
Tips
- After a long or hot hike, drink and cool down first, then do the standing block and the floor block; save balance work for a fresh day.
- On rest days, do the whole class 2 or 3 times a week, alongside our hiking training workout.
- Make balance harder one step at a time: eyes closed near a wall, head turns, then a folded towel underfoot.
- If you've sprained an ankle before, the balance block matters most.
- Knees sore on descents? See our knee pain on stairs guide, and use poles on the way down.
The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.
Guides that recommend it
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How long does the trail yoga: a 25-minute class for after a hike or a rest day, with a 10-minute standing version take?
About 25 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.
What equipment do I need?
You need: A wall. Each move links to its guide, where you can find an alternative if you are missing something.
Is it suitable for beginners?
It is written for beginners. 11 of its 16 moves have an easier option listed beside them if you need one.
How do I make it easier or harder?
Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.