To be fair, in the old days, yoga was something for hippies and certainly nothing for the tough, chunky cyclists who conquered one alpine col after another. That view of yoga has changed a lot and today you see it more and more, including in training schedules in other sports. Yoga is a great way for cyclists to improve their flexibility, balance and strength.
We have briefly written down five yoga exercises that are particularly useful for cyclists, as they help stretch and strengthen those very muscles used in 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 cycling or graveling actually stresses. You start on your hands and knees and then push your hips up and back, while keeping your arms and legs straight. Hold for 5-10 breaths and then release. Downward facing-dog is also a rest position, so don't go too crazy. As long as there is a bit of tension on your muscles.
Dove Pose - ardha kapotasana
This position helps open up the hips and glutes, another one of those muscles that has a lot to endure on the bike. Again, starting on all fours, 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 for 5-10 breaths and then switch sides.
Warrior II - Virabhadrasana II
This is a wonderful pose to stretch in. This pose helps strengthen the legs and your core, not unimportant or even essential for cycling. To adopt this pose, stand with your feet wide apart, turn your right foot outwards and bend your right knee. Extend your arms to the side and look over your right hand. Hold for 5-10 breaths and then switch sides.
Sphinx 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 for 5-10 breaths and then release.
Tree pose - Vrkasana
This posture helps improve balance and stability, which can be useful when cycling. To adopt this pose, stand with your feet together, lift your left foot and place it on your right thigh. Bring your hands to your heart and hold for 5-10 breaths.
Additional tips
Of course, everything is easier said than done. But by incorporating these yoga exercises into your routine, you will not only improve flexibility, balance and strength but also prevent injuries.
- Smart tip: pick a time that works for you. For example, think before or after cycling. I myself do these after putting my children to bed. That way, you automatically get a little further each time.
- 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 will find that not only your cycling performance but also your overall state of mind improves.
Yoga with Adriene
If you're thinking, I don't like this at all and I don't really understand how to get started with this, there's always YouTube! A great way to start is with the 30 days of Yoga by Adriene Mishler. This yogi is known worldwide and has more than 11 million subscribers on her channel. The 30 days of yoga are a perfect series to get introduced to yoga and Adriene takes you through the basics. That way, you will automatically get into the zone completely.
