World ExpeditionsBig Adventures. Small Footprint.https://assets.worldexpeditions.com/Blog3 yoga exercises to prepare you for a trekhttps://assets.worldexpeditions.com/Blog/PostId/2518/3-yoga-exercises-to-prepare-you-for-a-trekActivities,Multi-Activity,Trekking/WalkingThu, 13 Dec 2018 23:00:00 GMT<p><strong>Yoga builds strength in the body and resilience in the mind and even the practice of by simply taking deep breaths allows us to de-stress.  So why not incorporate a bit of yoga to your fitness regime in the lead up to your trek?</strong></p> <p>“In preparation for a trek, I would be building strength in the legs and mental resilience for the days at altitude, when you need to push your body and mind to take one more step,” suggests yoga and well-being instructor, Nicolette Onsley from Sydney’s <a href="http://thehappylivingproject.com.au/?utm_source=World%20Expeditions&utm_medium=blog&utm_campaign=WE%20Blog&utm_content=Yogablog_exercises" rel="noopener" target="_blank">Happy Living Project</a>.</p> <p>Nikki shares three yoga stretches and breathing techniques for travellers to prep their minds and bodies for an introductory to moderate trek.</p> <h2>1. Warrior II</h2> <p>“Warriors are fierce and strong and the yoga Warrior poses are great to open hips and strengthen legs.  The Warrior II and is one of the most accessible warrior poses and will suit all levels.”</p> <p style="text-align: center;"><img alt="" class="responsiveImageLimited" src="/Portals/World Expeditions/LiveBlog/WP-Images/shapeWarrior2-300x300.jpg" width="350" /></p> <p><strong>How to do it:</strong> To bring your focus to the pose, begin by taking three long slow breaths - in through the nose and out through the nose. As your internal fire starts to build, step out the front leg on an inhale and bend the knee; turn your back foot quarter way to the front and turn your torso to the side.  Come deeper into the pose on an exhale and do this for a total of 6-8 breaths, trying to make the back of the thigh parallel to the earth.</p> <p><strong>Points of position:</strong><br /> - Magnetise the heels to the midline<br /> - Front bent knee in line with the toes<br /> - Chest faces the side<br /> - Strong but relaxed arms at shoulder height</p> <h2>2. Crescent Lunge</h2> <p>“Crescent lunge is another great one for preparing the quadriceps while also opening the hip flexors and supporting the back with core engagement.”</p> <p style="text-align: center;"><img alt="" class="responsiveImageLimited" src="/Portals/World Expeditions/LiveBlog/WP-Images/shapeCLunge-300x300.jpg" width="350" /></p> <p>“Crescent lunge and Warrior postures are deep powerful poses that we use to focus our mind and build resilience, especially as the legs heat up from support the weight. We use our long, slow breaths to breathe through any big sensations and push past our own boundaries.”</p> <p><strong>How to do it:</strong> Have your feet hip width apart.  Take a big step out and ground the ball of your back foot with your heel lifted. Raise your arms straight up in line with your torso.  Your energy should be driving up from the pelvis, through the crown and through the arms. Make sure your shoulder blades melt down the spine. This lunge may challenge your balance a little. Hold this pose for 5 breaths statically.</p> <h2>3. Locust Pose</h2> <p>“I would then want to start to work on the mid back muscles, because even carrying a light day pack for over a week when we mostly sit will feel different. I recommend Locust pose, which is a baby back bend which enlivens the body.”</p> <p>“This is perfect for corporate workers and new mothers, who spend a lot of time with the upper spine curved forward over, this posture strengthens core and mid back, as well as opens the chest.”</p> <p><img alt="" class="responsiveImage" dynamiccroppedimage="1" largestloadedsize="1100" src="/Portals/World Expeditions/LiveBlog/WP-Images/Locust-1024x678-200px.jpg" variablesrc="/Portals/World Expeditions/LiveBlog/WP-Images/Locust-1024x678-###width###px.jpg" width="310" /></p> <p><strong>How to do it:</strong> Start by laying on the ground with arms by your side, with your toes pressing into the ground and gently tuck the tailbone under. Hollow out the belly and firm up your thighs, then start to squeeze the shoulder blades together, as you raise your chest off the ground.  For a more advanced pose, lift your feet and stretch your arms out in front.</p> <p>Yoga is not just about building strength, says Nikki; for her, it’s a lifestyle. By practicing mindfulness techniques, such as meditation and deep breathing (pranayama), you can build a deeper relationship with yourself.</p> <p>“To me, it is the <a href="https://worldexpeditions.com/Wellbeing" target="_blank">perfect pair with a hike in the outdoors</a> – it encourages the observation of nature and beauty all around. To appreciate the simple moments.”</p> <p style="margin-left: 40px;"><a href="https://worldexpeditions.com/Wellbeing" target="_blank"><button class="btn btn-borders world-ex mr-xs mb-sm" type="button">View all wellbeing trips<em class="icon-arrow-right-thin"></em></button></a></p> 25183 reasons to join an active women’s adventure (and where to go)https://assets.worldexpeditions.com/Blog/PostId/2458/3-reasons-to-join-an-active-womens-adventure-and-where-to-goAdventure Travel,Multi-Activity,Trekking/Walking,Wildlife,ActivitiesWed, 07 Mar 2018 04:03:00 GMT<p><strong>Want to test your limits and travel to a place you thought you couldn’t on your own? Ladies, it’s time to book that trip and consider a solo mission.</strong></p> <p>We’re encouraging strong, daring and active women to take up an <a href="http://worldexpeditions.com/Womens-Adventures?utm_source=Womens%20Adventures&utm_medium=hyperlink&utm_campaign=WEAU%20Blog&utm_content=Womens_Adventures" rel="noopener" target="_blank">adventure challenge</a>. Your mission – should you choose to accept – will involve friendship, amazing nature encounters and a chance for women-to-women exchanges among locals.</p> <p>It’s time to hop on the bandwagon for a female-centric tour and explore a destination from a different woman’s lens. Here are some reasons why you should swap your high heels (or, for many of us, our sensible shoes) for a pair of hiking boots.</p> <h3>1. A different dynamic</h3> <p>Trekking through rugged terrains or going on a horseback ride for the first time can feel more manageable among peers, even if they are strangers. Building basic skills together and learning about a new culture with others adds to the group experience. In a way, there is an unspoken sisterhood of support, camaraderie and a sense of security.</p> <p><img alt="" class="responsiveImage" dynamiccroppedimage="1" largestloadedsize="1100" src="/Portals/World Expeditions/LiveBlog/WP-Images/17972166_10154462067412267_4592643812198033898_o-original-1024x576-200px.jpg" variablesrc="/Portals/World Expeditions/LiveBlog/WP-Images/17972166_10154462067412267_4592643812198033898_o-original-1024x576-###width###px.jpg" width="1024" /><span class="blogImageCaption">We’re celebrating women who test their limits, are gutsy and who seek out adventures this International Women’s Day. Are you up for the challenge? Photo: Ross Daubney</span></p> <p>“Joining a trip where you can go at your own pace and push personal boundaries in a fun, supportive and nurturing environment is a winning combination,” says Kate Harper, NSW manager of World Expedition’s specialised tours.</p> <h3>2. Let your hair down</h3> <p>To truly connect you must disconnect from the stresses of everyday life.</p> <p>“Women’s only groups often give women that extra freedom to truly be themselves – a freedom to fully experience a place, try new things, and to push themselves in ways they might not feel they can do in mixed group situations,” explains Harper.</p> <p>The shared experience away from family and work pressures can foster deep connections and comfort among those who are at different stages of their life. It’s also an opportune way to be involved in things you otherwise thought you couldn’t do on your own.</p> <p><img alt="" class="responsiveImage" dynamiccroppedimage="1" largestloadedsize="1100" src="/Portals/World Expeditions/LiveBlog/WP-Images/Paddling_the_Yukon_River-_Canada-original-1024x633-200px.jpg" variablesrc="/Portals/World Expeditions/LiveBlog/WP-Images/Paddling_the_Yukon_River-_Canada-original-1024x633-###width###px.jpg" width="1024" /><span class="blogImageCaption">Two paddlers navigate their canoe through the autumn landscape of the Yukon River. Travellers camped on the banks of the Yukon River in authentic northern wilderness and explored the gold rush relics on the way. Photo: Frits Meyst.</span></p> <h3>3. Feel included</h3> <p>One of the highlights of travelling with other females who have a passion for life and travel is the bond you create over your collective experiences.</p> <p>The energy from a group of women empowering other women allows you to test your limits and re-discover yourself and your potentials.</p> <p>“Women like the bonding and friendships that can develop travelling with a group of like-minded, adventurous women,” Harper explains.</p> <p><img alt="" class="responsiveImage" dynamiccroppedimage="1" largestloadedsize="1100" src="/Portals/World Expeditions/LiveBlog/WP-Images/01_Camino_hikers_behind_02-original-1024x683-200px.jpg" variablesrc="/Portals/World Expeditions/LiveBlog/WP-Images/01_Camino_hikers_behind_02-original-1024x683-###width###px.jpg" width="1024" /><span class="blogImageCaption">Bond with other adventurous souls on our trekking expeditions. Photo: Tim Charody</span></p> <p>“The shared experience of facing challenges and new encounters in a fun, safe and supportive environment, nurtures the soul for many women and is the reason why many women choose to travel on all female adventures.”</p> <p>No matter your situation you are sure to meet like-minded travellers who are keen to seek new experiences and adventures.</p> <h2>Trip picks for female solo travellers</h2> <p>At the heart of each World Expeditions’ <a href="http://worldexpeditions.com/Womens-Adventures?utm_source=Womens%20Adventures&utm_medium=hyperlink&utm_campaign=WEAU%20Blog&utm_content=Womens_Adventures" rel="noopener" target="_blank">Women’s Adventures</a>, is a commitment to an individual’s wellbeing and the opportunity to forge authentic cultural understandings and explorations in the places you visit.</p> <p>There are opportunities for fun times and, wherever possible, a female local leader will accompany your small group. Our female tours cater for women with our minimal impact philosophy in respect of the environment you are visiting or staying in.</p> <p>Ladies, it’s time to head out to a real adventure mixed with a bit of comfort and a real immersion into the local culture. From Australia's iconic Laraprinta Trail to trekking along ancient Inca routes to Machu Picchu, where would you like to visit?</p> <p><strong>   •  </strong><a href="https://worldexpeditions.com/advanced-search?pageSize=3&categories=AUS%2CwomensAdventures" rel="noopener" target="_blank"><strong>Larapinta Trail, Australia</strong></a> –  walk the best sections of Australia's most celebrated desert walk while sleeping under the stars in comfortable and exclusive semi-permanent camps. It's no wonder it's one of our most popular treks! The trip includes a private bush tucker cooking experience and cultural understanding talk.</p> <p><strong>   •  </strong><a href="https://worldexpeditions.com/Nepal-Regions/Annapurna" rel="noopener" target="_blank"><strong>Annapurna regions, Nepal</strong></a> – our fully supported treks in the Annapurna and Dhaulagiri ranges take you through small villages among stunning mountain sceneries or enjoy some <a href="https://worldexpeditions.com/advanced-search?searchKeywords=yoga" rel="noopener" target="_blank">yoga</a> under the soaring peaks to keep you inspired.</p> <p><strong>   •  <a href="https://worldexpeditions.com/advanced-search?searchKeywords=salcantay" rel="noopener" target="_blank">Mt Salcantay & Machu Picchu, Peru</a> </strong>– a favourite choice among female travellers are our active adventures through Peru's cultural and physical wonderlands. You can trek on the flanks of Mt Salcantay, coupled with time in the Sacred Valley where you meet local women of the valley. See the amazing ruins at Machu Picchu and have time to wander and explore Cusco at your own pace.</p> <p><img alt="" class="responsiveImage" dynamiccroppedimage="1" largestloadedsize="1100" src="/Portals/World Expeditions/LiveBlog/WP-Images/Huilloc-_Peru-original-1-1024x683-200px.jpg" variablesrc="/Portals/World Expeditions/LiveBlog/WP-Images/Huilloc-_Peru-original-1-1024x683-###width###px.jpg" width="1024" /><span class="blogImageCaption">Local women of Huilloc displaying their handicrafts and weaving. Photo: Mark Tipple</span></p> <p><strong>   •  </strong><a href="https://worldexpeditions.com/advanced-search?searchKeywords=yukon" rel="noopener" target="_blank"><strong>Yukon, Canada</strong></a> – paddle the mighty Yukon River on an introductory canoe trip and spot all sorts of wildlife including the iconic Canadian beaver and otters. Walk in breathtaking national parks, learn about Canada’s First Nations and have dinner over a scenic picnic campfire after your day’s trek.</p> <p><strong>   •  </strong><a href="https://worldexpeditions.com/Chile/Guided-Cycling/Torres-del-Paine-Ecocamp" rel="noopener" target="_blank"><strong>Torres del Paine, Patagonia</strong></a> – experience Patagonia's most stunning national park while camping under the backdrop of the stunning peaks of Torres del Paine. Stay in fully sustainable eco-campsites in the dramatic Towers of Paine with trekking, nature walks and bike excursions.</p> <p><strong>   •  <a href="https://worldexpeditions.com/iceland" rel="noopener" target="_blank">Skaftafell National Park, Iceland</a> </strong>– embark on an amazing trek through stunning rhyolite landscapes, traversing along the third largest geothermal zone in the world. Trek on a glacier in Skaftafell National Park, snorkel between tectonic plates and soak in a natural hot spring.</p> <p>View our complete list of <a href="http://worldexpeditions.com/Womens-Adventures?utm_source=Womens%20Adventures&utm_medium=hyperlink&utm_campaign=WEAU%20Blog&utm_content=Womens_Adventures" rel="noopener" target="_blank">Women’s Adventures</a> and enjoy the camaraderie of like-minded female travellers in some of the most spectacular destinations.</p> <p><em><strong>Have you travelled solo? What were your experiences like? Let us know in the comments below.</strong></em></p> 2458