This 10 minute yoga routine is tailored toward relieving any stiff or tight muscles from sleeping on the ground while camping. Use this yoga routine to energize for the day.
Disclosure: I am not a licensed medical professional. If you have any health and fitness questions or concerns, consult a licensed professional.
Camping is a great way to submerse yourself in nature and release daily tension. Click here to read my post on how to build a fire in nature with limited resources.
Connecting with nature through camping is a grounding technique used to realign our energy back to earth. It is important to stretch before and after sleeping in a tent, as our bodies are not used to sleeping on the ground. This 10 minute yoga routine can be used to alleviate body stiffness and clear the mind. Each exercise should be performed for 1 minute unless otherwise specified.
1. Trunk Rotation
Lay down flat on your back. Bend your knee and rest your foot flat on the ground. While pressing your arms flat against the ground, slowly rotate your knee across your body within your range of motion. Hold this position for 30 seconds, then repeat in the opposite direction.
2. Knee to Chest
While laying on your back, bring your knee to your chest and hug with your arms. Slowly rock your body side to side to release muscle tension. This exercise stretches the back, and releases stress from the body.
3. Childs Pose
Move to a kneeling position. Reach your arms forward resting your palms downward on the ground. Sit back to rest your butt on your heels, stretching the back while keeping the spine linear with the head and neck.
4. Downward Dog
While still in child’s pose, begin to lift the knees off of the ground until your legs are straight and your body resembles an upside down “v” shape. Hold this position while slowly pressing the right heel toward the ground within your range of motion. Hold for 30 seconds, then alternate lowering the left heel.
5. Cobra Stretch
Lay flat facing the ground. Place the hands with the palms facing down underneath your shoulders. Press into your hands while lifting the upper body. Slowly move the head to look to the left, right, and upward to stretch the neck muscles.
6. Thread The Needle
Return to a tabletop position on the hands and knees. Reach the left arm toward the sky while opening the chest, then slowly thread the left hand through the right arm. Reach the left hand as far as your range of motion allows, and hold for 30 seconds. Return to tabletop, then repeat with the right arm.
7. Crescent Moon
Stand facing forward with the hands above the head, palms touching each other. Reach as tall as you can, the slowly reach your hands to the right creating a crescent moon shape with your body. Hold for 30 seconds, then return to center. Repeat on the opposite side.
8. Forward Fold
Return to center reaching as tall as possible, then slowly fold your body forward. Reach toward your toes and hold. Slowly reach your arms toward the sky, then back to your toes as you exhale.
9. Triangle Pose
Spread the feet a bit further than shoulder width. Reach the left arm toward the left leg, while opening the chest and reaching the right arm to the sky. Hold for 30 seconds, then return to center. Repeat on the opposite side.
10. Deep Breath
The last step is to take a deep breath. Inhale deeply through the nose, visualizing your goals and gratitude. Exhale through the mouth releasing any excess tension or stress.
Did you like this 10 minute yoga routine? Comment your #1 camping essential below!
Leave a Reply