To be honest, in the past, yoga was something for hippies and certainly not for the tough, rugged cyclists who struggled to conquer the alpine passes one after another. That image of yoga has changed considerably and nowadays you see it more and more in training schedules for other sports as well. Yoga is a great way for cyclists to improve their flexibility, balance and strength.
We have briefly listed five yoga exercises that are particularly useful for cyclists, because they help stretch and strengthen the muscles that are used during cycling. So, quickly grab your yoga mat and join us!
Downward-facing-dog
This is perhaps the pose that everyone associates with yoga. This pose helps stretch the hamstrings, calves, and back muscles. Muscle groups that are strained by cycling or graveling actually become relaxed. You start with your hands and knees, then you push your hips up and back, while keeping your arms and legs straight. Hold your breath for 5-10 breaths and then let go. Downward facing-dog is also a resting position, so don’t make it too intense. As long as there is a little tension in your muscles.
Bird Position – ardha kapotasana
This position helps open the hips and groin muscles, even those that have to endure a lot on the bike. Again, start on your hands and knees, bring your right knee forward and place your right foot behind your left hand. Slowly lower your left leg to the ground and then bend forward over your right leg. Hold your breath for 5-10 breaths and then switch sides.
Warrior II – Virabhadrasana II
This is a wonderful position to stretch in. This position helps strengthen your legs and core, which is not only important but even essential for cycling. To adopt this position, stand with your feet wide apart, turn your right foot outward and bend your right knee. Stretch your arms to the side and look over your right hand. Hold your breath for 5-10 breaths and then switch sides.
Sfinx pose – Salamba Bhujangasana
This position helps stretch the chest and back muscles, which can become tight from cycling. To do this, lie on your stomach with your elbows under your shoulders, lift your chest and look forward. Hold your breath for 5-10 breaths and then release it.
Tree pose – Vrkasana
This position helps improve balance and stability, which can be useful when cycling. To adopt this position, stand with your feet together, lift your left foot and place it on your right thigh. Bring your hands to your heart and hold them for 5-10 breaths.
Additional tips
Of course, everything is easier said than done. But by incorporating these yoga exercises into your routine, you not only improve flexibility, balance, and strength, but you also prevent injuries.
- Smart tip: choose a time that works for you. For example, think of before or after cycling. I usually do this after I have put my children to bed. This way you will always get a little further ahead.
- Second important tip: listen to your body and never force yourself into a position that doesn’t feel comfortable. If you practice this regularly, you’ll notice that not only your cycling performance but also your overall ‘state of mind’ improves.
Yoga with Adriene
If you think, I don't really like this at all and I don't quite know how to start with it, there is always YouTube! A good way to start is with the 30 Days of Yoga by Adriene Mishler. This yogi is well known worldwide and has more than 11 million subscribers on her channel. The 30 days of yoga is a perfect series to get started with yoga and Adriene takes you through the basics so you can get right into it.
Questions & tips
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