Tight hamstrings and a sore back slowing you down? Look no further than yoga! These simple yoga poses for cyclists will loosen your muscles, improve your flexibility, and get you back on the bike feeling strong and comfortable.
Photo by Kike Vega (via Unsplash)
Why Yoga?
Yoga is a perfect complement to cycling because it counteracts the repetitive motions of riding your bike. By incorporating stretches for tight hamstrings, hip flexors, and shoulders, yoga enhances a cyclist’s flexibility and range of motion. Yoga also strengthens core muscles, which leads to better power transfer and posture on the bike. Cyclists can also benefit from yoga’s focus on breath control, improving lung capacity and stamina for those longer rides.
Read more: 5 Classic Cross-Training Workouts to Boost Your Cycling This Year (CyclingScoop)
But don’t you need to go to an expensive yoga studio or schedule time for classes to get the full benefits of yoga? No! The beauty of yoga is that many poses can be done from the comfort of your own home. You just need a yoga mat (or towel) and a few minutes of your day. With some online guidance, or at least this list, you can try the benefits of yoga for yourself and improve your cycling performance.
When should I do yoga as a cyclist?
As a cyclist, you should try yoga both before and after rides. Doing a short, gentle yoga routine beforehand can loosen tight muscles and improve range of motion, prepping your body for the ride. Afterward, going through a quick yoga flow can target built-up tension, increase flexibility to reduce soreness, and even help flush out lactic acid from your body.
For max benefit, consider your ride’s intensity. If it’s a hard effort, save the deep stretches for later and focus on restorative yoga poses for your cool-down.
Seven yoga poses which are perfect for cyclists:
1. Cat-Cow Pose (Marjaryasana and Bitilasana)
This familiar pair of poses warms up the spine and massages the organs in the abdomen. These also improve flexibility in the spine and neck. As a cyclist, you spend time craning your neck to look at the road ahead of you. These poses will relieve that tension and make your neck muscles stronger so that you won’t suffer on the bike.
Here’s how: start on your hands and knees with your wrists shoulder-width apart and your knees hip-width apart. As you inhale, arch your back and lift your head and tailbone, looking up (cow pose). Then, exhale and round your back, tucking your chin to your chest and tucking your tailbone (cat pose). Move your spine with each breath and repeat for several breaths.
2. Downward-Facing Dog (Adho Mukha Svanasana)
This pose stretches and strengthens the entire back of the body, from the hamstrings and calves to the shoulders and upper back. It also improves circulation and strengthens the core. It’s a staple not just for cyclists, but actually anyone doing yoga as a beginner or expert.
Here’s how: start out on your hands and knees, wrists shoulder-width apart and knees hip-width apart. Tuck your toes under and push back through your heels as you lift your hips up and back, straightening your legs as much as comfortable. Your booty should be in the air. Keep your core engaged and look back between your heels, keeping your neck mostly straight. Don’t point your face towards the ground (i.e. tilt your head back) as this can cause pain in your neck and spine. Maintain and breathe deeply for several breaths. If your heels don’t reach the ground, don’t worry — you can bend your knees slightly in this pose.
Photo by Logan Weaver (via Unsplash)
3. Pigeon Pose (Eka Pada Rajakapotasana)
This pose opens up the hip flexors, which are commonly tight in cyclists. Having loose hips will make pedaling feel easier over time, and several poses here will focus on the hips as a target area. Pigeon pose also stretches the glutes and piriformis muscles.
Here’s how: get on all fours with knees hip-width apart and hands shoulder-width apart. Slide your right knee forward between your hands, bringing your right shin as close to parallel with the mat as possible. Extend your left leg straight back, keeping your hips square and the top of your foot flexed. Lean forward from your hips, walking your hands out in front of you until you feel a stretch in your right hip. Breathe deeply and hold for several breaths before switching sides to repeat.
4. Low Lunge Twist (Ardha Hanumanasana with Twist)
This pose also stretches the hip flexors, as well as quads and inner thighs. It can improve your spinal mobility and core strength.
Here’s how: begin in a lunge position with your right leg forward and knee bent at a 90-degree angle. Sink your back heel down and keep your hips square. Twist your torso to the right, reaching your right arm up towards the ceiling. For a deeper twist, place your left hand behind you for support. Breathe deeply and hold for several breaths before switching sides. Remember to keep your front knee stacked over your ankle.
5. Cow Face Pose (Gomukhasana)
This pose stretches out the shoulders, chest, and inner thighs. It also helps to improve posture. Your arms will thank you for this exercise after a long day on the bike. Incorporate more than one of these into your yoga flow to stay limber.
Here’s how: sit down on the floor with your legs extended in front of you. Stack your right thigh over your left, with your right foot outside your left hip. Reach your left arm overhead and bend your elbow, turning your palm to face back. Reach your right arm behind your back, reaching for your left hand. Clasp your fingers if possible, or use a strap if you can’t reach. Sit up tall with a straight spine and hold for a few breaths before switching sides.
6. Bound Angle Pose (Baddha Konasana)
This pose stretches the inner thighs and groin muscles. As with other poses, it also helps to improve hip mobility. This is another great one for the legs, especially after a long day on the bike.
Here’s how: start out by bringing the soles of your feet together, letting your knees fall open to the sides. If comfortable, gently press your knees down towards the ground. Clasp your hands around your feet or ankles, lengthening your spine as you sit tall. Breathe deeply and hold for several breaths. You can use blocks or bolsters under your thighs for support if this hurts in your inner thigh.
7. Bridge Pose (Setu Bandhasana)
This pose strengthens the hamstrings, glutes, and core. Of all the poses, this is one of the best for circulation. This is a great warmup pose and may be limited in post-ride flows. However, try it for yourself and decide when it suits you best.
Here’s how: lie on your back with knees bent and feet flat on the floor, hip-width apart. Inhale and lift your hips towards the ceiling, pressing through your heels and squeezing your glutes. Keep your shoulders down and lengthen your spine. Hold for a few breaths, then lower back down to the ground with an exhale. For more challenge, clasp your hands beneath your body with fingers interlaced.
Cyclists, are you ready to try some yoga?
I hope you enjoy exploring these yoga poses to improve your body before or after a stint on the bike. By incorporating this routine into your training, you can boost your flexibility, improve power transfer, and stay feeling great and having fun even on long rides. Enjoy!
Read more: Are you interested in more training and fitness to boost your cycling? Visit our Fitness tag for more great guides and ideas. 💪
Do you find yoga helpful for cyclists? Have you ever tried incorporating it into your pre- or post-ride routine? We’d love to hear from you in the comments. ★