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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 tours are 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.

  • Bhujangasana (cobra pose)

How to:

  • Lie on the floor on your stomach and make sure your toes touch each other.
  • Move your hands at the front and make sure they are the same as the shoulder level.
  • Gently lift your chest off the floor by placing your body weight on the palms.
  • Look straight ahead and hold on for 30 seconds.
  • Inhale as 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.

  • Adho mukha svanasana (downward dog)

How to:

  • Stand on four limbs as your body looks like a table.
  • Exhale and gently form a shape that looks like inverted ‘V’.
  • Your hands should align with your shoulder, and your feet with your hips.
  • Now, lift 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.

  • Dhanurasana (bow pose)

How to:

  • Lie on the floor on your stomach. Keep your hips width apart and arm by your side.
  • Bend your knees and bring them close to your hips. Grab your ankles from your hands.
  • Inhale, and lift your chest off the ground. Pull your legs back.
  • Concentrate on your breath and try to look stress-free a smile can help.
  • Hold this 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.

  • Uttanasana (standing forward fold)

How to:

  • Stand straight keeping your hands rest on your hips and inhale.
  • Soften your knees as you bend forward folding from your hips and exhale. Try to counterbalance your weight.
  • Don’t forget to keep your knees soft, this will allow your hips to move forward into the upper thighs.
  • Keep your 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.

  • Savasana (corpse pose)

How to:

  • Lie on the floor on your back and make sure you are comfortable without any disturbance.
  • Close your eyes
  • Place your legs and arms comfortably apart. Make sure you are relaxed.
  • Now place 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.