Yoga trainer and Wellington Tramping Club stalwart Megan Sety shows how you can become tramping fit, flexible and strong

The Warrior II pose is excellent for both strengthening and stretching the legs, as well the upper body and arms. To build a little strength, try holding the pose for one minute.

-Start from a lunge with your left leg forward. Turn your right heel in and down to the floor so your foot is at a 45-degree angle

-Your left toes should be forward and the foot in line with the arch or heel of the rear foot

-Lift your chest and hands up, reaching your left arm forward and right arm back

-Bend your front knee either directly over or behind the ankle (never forward of the ankle). Make sure the knee is also tracking straight ahead – it should line up with your second or third toe

-Keep your back leg straight, but don’t lock the knee

-Press back foot firmly into the ground

-Lift up through the spine, keeping your chest upright and relax your shoulders

-Hold this pose for a few breaths, then return to your lunge and switch to the other leg