Yoga for Cyclists
October 24, 2011 by admin
Filed under Yoga Articles
Cyclists often experience tightness in the major muscle groups used in riding a bike: the calves, quadriceps, hamstrings, glutes, hips, shoulders, and neck are particularly in need of regular stretching. This short series of yoga poses is designed for the recreational cyclist and should be done when the muscles are already warm. It’s useful to have a few props handy, though you can substitute household items if you don’t have them (a belt works as a strap, books or boxes can stand in for blocks.)
© Barry Stone
Start with this wonderful, gentle release for the low back.
© Barry Stone
A stretch for the glutes, back, and shoulders. If your neck bothers you, you can keep it in a neutral position instead of turning it to the side. Be sure to do both sides.
© Barry Stone
The classic hamstring stretch, yoga-style. This means that it’s not all about touching your toes. Work on moving into the forward bend by rotating from your pelvis (as in the pelvic tilt, above) while keeping the spine long instead of slumping into it. Also use your breath, lengthening the spine on each inhale and deepening the forward bend on each exhale.
© Barry Stone
We’re concentrating on the shoulder stretch here, so if you have sensitive knees, just keep your legs out long as in the previous pose. Use a strap behind your back if necessary.
© Barry Stone
The quads, the large muscles in the front of the thighs, are especially in need of stretching. Do camel pose with blocks under your hands to emphasize the quad stretch over the back bend. Keep your neck long instead of letting the head drop back.
© Barry Stone
Lunges are great stretches for the hip flexors, the group of muscles that control the movement of the legs towards the torso. Do both legs.
© Barry Stone
A stretch for the hips, groins, and ankles. Try to keep the spine long. Take padding under the heels if they don’t come to the floor.
© Barry Stone
For fun, try coming into this pose from the previous one, garland pose. Grasp your right big toe in a yogi toe lock while still in the squat. Come up to stand by straightening the left leg while keeping hold of the right toe. When you are standing on the leg left, extend the right leg towards straight. Use a strap if necessary so you can get a nice stretch in the calf. Then rebend the right leg and lower down to a squat to do the other side. This exercise will also improve your core strength and balance. If you want to take it easy, do the reclined version of this pose.
© Barry Stone
A great hip opener and stretch for the glutes. More advanced yogis may take the variation with the back leg bent upwards for an additional quad stretch.
© Barry Stone
Give your legs a nice rest in this restorative posture.
