Sometimes, to best train for cycling, you have to get off the bike and on the mat. This is my yoga routine for off-bike self care.
Sun Salutation
Warm up with a few simple sun salutations (pictured above) to get blood flowing to your muscles. Focus deeply on your breath — time your movements to fit with the flow of your lungs. Start to bring your mind back to your present each time it draws you away.
Practicing breathwork, proper warm up, and mindfulness makes me a better cyclist. When I need to head up long, steady hills, my rhythmic breathing is what keeps me going. Even better, when I am halfway up a monster of a hill and feel the desire to look up and begin whining about how much longer I have to climb, I am more capable of resisting the urge, putting my head down, and focusing on just the moment that I am in.
Eagle Pose
Next on my roster, after thoroughly stretching and warming up, is Eagle. This pose builds strength and balance, opens up the hip flexors, and stretches out the back and shoulders.
To do the pose, focus on a point four or five feet ahead of you. While standing, cross your right leg over your left thigh, with knees bent. Wrap your foot around your calf and hold. Next, bend your right elbow and wrap it under your left arm until you touch your palms together in front of your face. Sit deeper, stretch higher, and breathe into the sensations. Push your fingertips higher and higher until you feel a great stretch. When you feel ready, cross your left leg over and left arm under to reverse the pose.
Supported Pigeon Pose
Next it is time to stretch out those legs even more. The “sensation” can be great in this posture, but don’t mistake shooting pain for something you need to “breathe into” — listen to your body!
To work your way into the pose, start in downward facing dog and bring your right leg up into the air. Draw your right knee toward your chin and bring the lower half of your right leg to the floor in front of you. Release the front of your left leg to the floor behind you. Square your hips and position your right leg toward your left hip or parallel to the front of your mat — whatever feels good to your body. If the sensation is too much, pad under the right side of your bum. Repeat on the other side.
Bridge Pose
I finish my short practice with a slight inversion that opens the chest and stretches my hunched-over neck. Enjoy!
For this pose, start flat on your back. Press your feet, hip width apart, and hands into the floor and push your butt up into the air. Clasp your hands together under your body and work your shoulders under your body. Breathe into the posture.
What are your favorite yoga poses to release tension caused by cycling?
Just keep spinning. — Arielle