\u201cYoga improves mobility, strength and balance,\u201d says yoga teacher Nicky Cossins<\/a>.<\/p>\n Latest Videos FromFit&Well<\/p>\n She explains that boosting these attributes can help you hike across uneven terrain and reduce your risk of injury.<\/p>\n Yoga also encourages you to take deep, slow, diaphragmatic breaths, which can come in handy when you\u2019re on an uphill stretch.<\/p>\n You may like<\/p>\n \u201cThis deep breathing enables you to maintain a steady pace on steeper climbs, reducing the feeling of breathlessness and making tougher hikes more enjoyable,\u201d says Cossins.<\/p>\n Plus, practicing yoga will stretch out tight muscles after a long day of walking.<\/p>\n Here are three poses to try at home.<\/p>\n 1. Downward dog <\/p>\n \n (Image credit: Getty Images)<\/p>\n Hold: 30-60sec<\/p>\n Come to your hands and knees, with your wrists under your shoulders and your knees under your hips.Tuck your toes and inhale.Exhale, press through your hands and straighten your legs to lift your hips.Push your hips back slightly toward your heels.Take slow, steady breaths.Hold for 30-60 seconds, then bring your knees back to the floor.<\/p>\n \u201cDownward dog lengthens the interconnected muscles along the back of the body, including the calves, hamstrings <\/a>and muscles along the spine, helping to release tension that can build after hours of walking,\u201d says Cossins.<\/p>\n What to read next<\/p>\n \u201cIf you\u2019re always wearing a backpack, you\u2019ll typically lean forward to balance the extra weight, which can lead to a more rounded posture over time.<\/p>\n \u201cDownward dog counteracts this by opening the front of the shoulders and chest,\u201d she explains.<\/p>\n She adds that it is also useful for ankle stability and mobility, which will develop with frequent practice.<\/p>\n 2. Pigeon pose<\/p>\n \n (Image credit: Getty Images)<\/p>\n Hold: 30-60sec each side<\/p>\n How to do it:<\/p>\n Start in downward dog, with your hands and feet on the floor, legs straight and hips elevated.Inhale and lift your left leg, keeping it extended.Exhale, bend your left knee and lower it behind your left wrist.Lower your left shin to the mat and bring your left ankle behind your right wrist.Extend your right leg behind you on the floor and lower your hips.Relax your shoulders and gently rotate your torso from side to side.Come to a forward-facing position.Inhale and try to lengthen your spine.Exhale and place your forearms and forehead on the floor.Breathe slowly and deeply, expanding your belly with each inhale.Hold for 30-60 seconds, then return to downward dog and repeat on the other side.<\/p>\n \u201cHiking on uneven terrain requires the gluteal muscles<\/a> and deep hip rotators to work continuously to stabilize the pelvis,\u201d says Cossins.<\/p>\n \u201cPigeon pose targets these muscles, helping to maintain hip mobility and ease stiffness.\u201d<\/p>\n 3. Bridge pose<\/p>\n \n (Image credit: Getty Images)<\/p>\n Reps: 8-12 Hold: 20-30sec<\/p>\n How to do it:<\/p>\n Lie on your back with your knees bent and your feet hip-width apart.Rest your arms next to your body with your palms on the floor.Breathe deeply and hold for 20-30 seconds.On an exhale, lower your spine to the mat one vertebra at a time.Pause, then repeat.<\/p>\n Cossins chose this pose to build strength and endurance in the muscles that support the hips.<\/p>\n \u201cWalking is a repetitive forward movement that relies on the glutes and hamstrings to generate power,\u201d she says.<\/p>\n \u201cBridge pose strengthens these key muscles while opening the front of the hips, helping to support stronger strides.<\/p>\n \u201cThis is particularly beneficial on steeper climbs, where the glutes play an even greater role in driving the body uphill.\u201d<\/p>\n Nicky Cossins<\/p>\n \nSocial Links Navigation\n<\/p>\n![\"A](\"https:\/\/www.newsbeep.com\/us\/wp-content\/uploads\/2026\/08\/zEgXhJbGbNNRFT3sZB4hAd.jpg\")
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