When I first started encouraging cyclists to try yoga a decade ago, most of them raised their eyebrows or humored me politely. For most bikers, the word “yoga” conjured up images of awkward conversations in rickety village halls, pretzel poses reserved for ultra-humble, mostly female practitioners, and maybe a bit of obscure chanting. Fast forward to 2023 and most pro riders factor in structural stretching sessions at least several times a week, and many practice yoga regularly. So what has changed, and is yoga worth it for recreational cyclists?
Should cyclists do yoga?
Remove the breathing and meditation elements from a typical yoga practice and you have a series of physical postures that systematically work the body in different planes of motion, such as lateral bending, twisting, and extension (side bending, twisting, and back bending in yoga. Talk). This is perfect for getting riders out of their fixed position, relieving stiffness and potential muscle imbalances that can come from hours of sitting in the same position on the bike. Watch a cyclist get off his bike and you’ll notice that he instinctively makes yoga-like moves, such as arching his back with his hands behind his head.
The back is a common site of strain or pain for cyclists, and it especially benefits from this versatile mobility work; “motion is medicine” as the saying goes. Other obvious bottlenecks in cycling that are effectively addressed by yoga are: hamstrings, hard working quadriceps, hamstrings, hamstrings and glutes or butt. For some riders, significant performance gains can also be achieved. Yoga can enable a more aero, flatter-backed riding position, which is important for TT riders, while breathing techniques can facilitate a slower and deeper bike. breathing.
So what are your options as a beginner yogi? Ideally, find an instructor who is used to working with cyclists or other endurance athletes. The most cost-effective approach is to request a customized session that you can take at your own time; that way you only need to pay for a few lessons to get started. While there are instructional yoga videos online for cyclists, such as Yoga with Adrienne, it’s best to find a local yoga class where an instructor can make sure you’re getting the basics right.
There are dozens of yoga styles, from fast-paced and intense Ashtanga to Yin, where you do deep stretches for up to five minutes. If you don’t already do strength training, the flowing styles of Ashtanga and Vinyasa yoga can enhance some of the benefits, while repeated planks and dogs strengthen your core and shoulders. Just be careful if you suffer from neck and shoulder tension as you don’t want to aggravate it.
Be warned, some yoga classes involve lots of standing balancing poses and this can lead to tired legs. A happy medium is a style of yoga called Hatha, which usually involves dynamic warm-up movements followed by some static stretches.
If you ride frequently, do both forms of stretching. The dynamic is great warm up muscles, but you need to stretch to maintain or improve flexibility. There is still debate in the sports science world about exactly how long each stretch should be. A panel of experts assembled by the American College of Sports Medicine recommends holding for a maximum of 60 seconds. Others say 20 seconds is enough. Research has also shown that static stretching temporarily reduces muscle strength, so plan yoga after your walk, in the evening, or on the weekend.
The main purpose of yoga for cyclists is not to touch your toes, but to ensure future riding comfort. Monica Dew, Level 3 cycling coach at Doncaster-based Clancy Briggs Cycling Academy, starts her young riders off early. “Yoga is a fantastic way to ensure your body can withstand the demands of cycling year after year,” says Dew. “Stay flexible and help your restoration is vital. It’s all about creating healthy habits.”
Yoga for cyclists. 30 minute session to try
(Image: Future)
Here’s a yoga session designed specifically for cyclists. It includes both stretch and support elements, but if your upper back and shoulders are tight from riding, skip the board. Ideally, do this session two to three times a week either after riding or on a day off.
1. Standing back
(Image: Future)
Here’s a post-stop stretch that can be done on the side of the road to ease the spine into extension and relieve back pain. Extending or arching your back feels great after hours in the saddle with a bent spine and helps keep your back comfortable and mobile.
- Stand with your feet hip-width apart.
- Kick your ass.
- Place your palms on your lower back and slowly lean back.
- Hold for a few seconds and then return to standing straight.
2. Forward facing fold
(Image: Future)
An easy and affordable way to stretch muscles, this pose also flexes the entire back of the body, including the upper back and neck. The model has her arms flat on the floor, but you can also let the arms hang down or fold them to add more weight to the upper body stretch element.
- Stand with your feet hip-width apart.
- Bend your knees slightly.
- Slowly bend your upper body forward and relax your head.
- Touch the floor, fold your arms, or let them hang.
- Take a few deep breaths.
- Bend your knees and rise to a standing position with your back straight.
3. High board
(Image: Future)
The plank is a great all-around core strength exercise for cyclists, targeting the abs, arms and shoulders. A plank-like posture also helps with bone health and prevents osteoporosis, something cyclists are at high risk for due to the lack of weight while riding.
- Start on all fours with your hands directly under your shoulders.
- Raise your knees to the floor.
- Align the back of the head with the hips and heels.
- Hold for 30 seconds or longer.
4. Runner’s lunge
(Image: Future)
A simple runner’s run, done correctly, will stretch the hamstrings, which help lift your leg with each pedal stroke. The trick to isolating these muscles is to bring your butt in first before sliding forward into the slope while maintaining this pelvic position.
- Start on four sides.
- Raise your right leg between your hands.
- Lift your upper body and place your hands on two yoga foam bricks, on your hips or behind your head.
- Kick your ass.
- Slide forward to the slope.
- Hold for 30 seconds or longer.
5. Pigeon pose
(Image: Future)
Most cyclists get the gluteus maximus, or gluteus maximus, and sometimes soreness in a muscle called the piriformis, right in the middle of the buttock (one massage therapists bent their elbow). Pigeon pose is a great way to release both muscles.
- Start on four sides.
- Slide your right knee up behind your right wrist.
- Shuffle your right leg slightly to the left.
- Extend your left leg until it is straight.
- Get down on your forearms, put one hand on top of the other and rest your forehead on your hands or raise your arms above your head.
6. Extended baby position
(Image: Future)
This gently flexed position is perfect for tracking grasshoppers and cobras. It allows the back to relax and, by reaching the arms above the head, stretches the shoulders and the “lat” or arm-like muscles that extend across the back.
- Start on four sides.
- Slowly sit on your heels and lower your forehead to the floor. Spread your knees wider if that makes the position more comfortable.
- Extend your arms overhead, with your fingers curled into the top of the mat.
- Spread your fingers wide and press your palms into the mat.
- Hold for 30 seconds.
7. Locust position
(Image: Future)
The Locust is a gentle recline in the back, but also has built-in rear extensors, which helps support the back on long trips. Think about squeezing your shoulder blades together to release tension in this upper back area.
- Lie on your front with your forehead on the mat and your arms at your sides.
- Raise your head, arms and legs off the floor, but continue to look down or just above the mat.
- Hold for 20 seconds.
8. Cobra pose
(Image: Future)
Cobra takes the rider’s back out of flexion and into extension and stretches the front of the torso. Cobra also strengthens biceps and triceps. Do not lift too high if you feel tightness or discomfort in the lower back.
- Lie on your front with your forehead on the mat.
- Bend your arms and place your hands next to your upper rib cage.
- Tuck your elbows into your sides.
- Squeeze your hands and slowly raise your upper body as high as is comfortable.
- Hold for 10 seconds, then lower back down.
Three positions cyclists should avoid
Well, you don’t have to avoid these positions completely, but you should approach them with caution. Getting it wrong can put more stress on areas where cyclists are already stressed, such as the lower back, neck and shoulders.
Down dog
This pose, often prescribed in yoga classes and held for long periods of time, can add stress to already tired shoulders and feel like a plank if your hamstrings are too tight to carry your weight through your shoulders and heels. Puppy Dog is a great alternative for riders because it moves the spine into gentle extension from a flexed riding position. On all fours, lower your forehead to the floor and straighten your arms above your head.
Sitting cross-legged
If you haven’t sat cross-legged since elementary school and your knees hover on the ground when you try, choose to sit with the soles of your feet together instead. Clasp your hands around your legs and lean forward slightly.
Seated “feet touching” positions
If tight hips prevent you from comfortably reaching your feet and thus strain your lower back, lie on your back and tie a towel or robe belt around your right leg. Point the leg towards the ceiling or keep it bent. This will take the lower back out of the equation and isolate the muscles. You can also push your heel up to target your calves.
The first version of this article was published in the print edition of Cycling Weekly. Subscribe online and get the magazine delivered straight to your door each week.
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