Annapurna Base Camp trekking, Everest Base Camp trekking are some of the challenging trekking routes of the Himalayas that drains you physically and mentally. Breathing problem, soreness in the muscles, tiredness are some of the natural side-effects that one suffers from during these trekking trips. Though trekking is meant for fun, adventure and challenges but, soreness or tiredness may affect your trekking experience as well as your health. Of course, you train yourself before you go for trekking but that will not be enough.
One can easily release the tension in the muscles by practicing yoga while trekking or after completing the trekking route. Practicing yoga not only refreshes you during the trek but also aids you in many ways such as:
• It deflates soreness in the muscles by releasing the tension
• It improves breathing system of the body to eliminate cramps
• Builds strength and stamina for longer trekking routes
• It helps in building muscles for the required area
• It also treats flat feet which enhances the balance and posture of the body
• It relieves body aches, back pain and even treats chronic diseases if any
You will be surprised to know that there are 300+ yoga poses to benefit mankind. In the following article, we have prepared a list of poses you can perform to reduce soreness, cramps, enhance flexibility and strength, etc. during your Annapurna Base Camp trek.
Ø To release tension in the muscles and soreness
• Revolve triangle pose:
§ While standing straight move your legs hip-width apart. Make sure both the heels and arch are aligned.
§ Inhale and lift your right hand. While stretching over the head, place it next to the left foot.
§ Lift your left hand towards the sky and make sure it is in line with your shoulder. Keep breathing slowly and gaze in the same direction.
§ Hold the pose for at least 30 seconds and release it.
§ Repeat the pose for the other leg.
Some other poses you may practice are bridge pose, downward facing dog, cat/cow pose, eagle pose, and cow-faced pose. These poses are best suited for pre or post-trek. Practicing these poses during the trek releases tension from the body, opens up your hips and hamstrings for a better trekking experience. Moreover, these poses will help you calm your body down once you have completed the trek.
Ø To improve breathing
• Alternate nostril breathing:
§ Hold onto your right nostril with right thumb and breathe in deeply through the left nostril.
§ Close left nostril with the third finger of the right hand and remove thumb from right nostril.
§ Breathe out through right nostril while holding onto to left nostril.
§ After this exhale, breathe in again with left nostril and repeat the procedure as above.
The other breathing techniques are ocean breathing, a breath of fire, bellows breathing, bumble bee breathing. These breathing techniques act as a tranquilizer for your body. They regulate the respiratory and circulatory system and maintain body temperature especially during Annapurna Base Camp trekking or any other trekking in Nepal.
Ø To enhance flexibility and strength
• Lord of the dance pose:
§ While in tadasana, breathe in and lift your left foot. Make sure the heel is aligned with your left buttock.
§ Hold the left toe with your left hand and extend your right hand straight forward.
§ Make sure your right foot and right hand are straight, chest parallel to the ground.
§ Gaze in the direction of the right hand. Hold the pose for at least 15 seconds.
§ Repeat it with the other leg.
For enhancing strength and flexibility, you may try poses such as eagle pose, sun salutations, warrior poses, variations of plank etc. Practicing these poses will strengthen your ankles, calves, legs, in fact, the entire lower body. These poses will eventually enhance the flexibility of your body
Combining these exercises in your daily routine will help you prepare for a better trekking experience whether you are trekking in Nepal or anywhere in the world.