AMC Outdoors, September 2006
Add yoga to your exercise routine
The hiking you’ve been doing all summer has been great for your heart and waistline but your muscles and joints may be tightening up because of it. Tight muscles often lead to injury, which makes flexibility training an essential addition to your exercise routine. “Yoga strengthens the bones and muscles and brings flexibility by opening the joints,” says Cambridge, Mass.-based yoga instructor Carol Faulkner. “The practice also helps you relax and slow down, and often leads people to make healthier choices in their lives.” Faulkner suggests hikers try these yoga poses:
DOWNWARD FACING DOG Begin standing up straight then bend from the waist, placing your palms on the floor in front of your feet. Spread your palms, index fingers parallel or slightly turned out, and your feet should be straight. Keep your palms right under your shoulders and step back, positioning your right leg in line with your right arm, and your left leg in line with your left arm. Raise your heels, then stretch the arches of your feet and bring your heels toward the floor again. 
Exhale, keeping your head between your arms. Hold for 15-20 seconds.
TRIANGLE POSE Begin standing up straight with your weight equally distributed on both legs. Inhale deeply and step your feet back and about four feet apart. Pointing forward, raise your arms to shoulder level, keeping them in line with each other. Lift your chest and look straight ahead. Turn your left leg 90 degrees to the left so that the left knee faces the left foot. Keep your head, chest, and navel in one vertical line, exhale, extend to the left, placing your left hand down on your left shin. Stretch your right arm up in line with your right shoulder keeping your arms and legs straight. Exhale and turn your chest upward looking up at your right hand. 
Hold for 15-20 seconds then switch sides.
BRIDGE POSE then lie flat on your back. Bend your knees and bring your feet close to your buttocks hip width apart. Keep your toes in and heels out without splaying your feet. Inhale then lift your hips off the floor to come into a back bend position. As you lift your hips up roll your shoulders under and clasp your hands. Keep your feet flat on the floor, knees in front of your hips and open the lungs by drawing your chest to your chin. Hold for 15-20 seconds. Exhale and roll down one vertebrate a time.
- Jen Kula
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