If you love cycling, it’s good to add some yoga stretches to your pre and post-biking routine. Yoga alleviates sore muscles, strain, or tension caused by riding. It also improves the cardiovascular system, which prepares you for longer bike rides. Here are the top 6 poses for cyclists:
Best Yoga Poses For Cyclists
1. Upward-Facing Dog (Urdhva Mukha Shvanasana)
The upward-facing dog pose strengthens the wrists and legs. It also opens the heart and spine.
How To Do
- Lie prone on the floor.
- Extend your legs back with the top of the feet on the floor.
- Place your hands under the shoulders and spread the palms wide.
- Slowly extend the arms and lift the torso off the floor.
- Micro-bend the elbows when you’re in the pose.
- Press the tailbone toward the pubis and lift the pubis toward the navel. Keep the buttocks firm but do not harden them.
- Hold for 5–10 breaths.
2. Cow Face Pose (Gomukhasana)
The cow face pose is a great for opening the shoulders, the iliotibial (IT) band, and the lower spine.
How To Do
- Sit on the floor with your legs straight in front of you.
- Cross your right foot over the left knee and bend the left knee.
- Slide the right foot to the outside of the left hip.
- Stack the right knee on top of the left knee.
- Sit evenly on the sitting bones.
- Inhale and raise the right arm up and place the left hand over the right elbow.
- Slide the right forearm directly behind the head.
- Exhale and press the head against the forearm.
- Hold for 10–15 breaths and switch sides.
3. Wheel Pose (Urdhva Dhanurasana)
The wheel pose energizes the spine and the sympathetic nervous system. It strengthens the arms, legs, and the spine.
How To Do
- Lie supine on the floor.
- Bend your knees and place your feet on the floor. Your heels should be about 1–2 inches away from your buttocks.
- Bend your elbows and spread your hands on the floor beside your head.
- Draw the elbows toward each other, hugging the midline.
- The fingers should point toward the shoulders.
- Inhale and lift the hips off the floor and place the crown of the head on the floor.
- Exhale and adjust the hands back to the side of your head if they have strayed too wide.
- On the next inhale, straighten the elbows and engage the legs.
- Push the hips up toward the ceiling.
- Gaze toward the center of the mat and hold for 5–8 breaths.
- To lower down, tuck the chin and slowly lower the back of the head and the lower spine back on the floor.
4. Low Lunge (Anjaneyasana)
The lunge stretches the thighs and groins. It also releases the lower spine and the chest.
How To Do
- Get into the downward-facing dog pose.
- From there, step your right foot forward between your hands, aligning the right knee over the heel.
- Slowly, lower your left knee on the floor. For extra cushioning, you can place a towel under the left knee.
- Adjust the left knee back if necessary as you push the left hip toward the floor. Keep the right knee fixed in place.
- Stop if you feel an uncomfortable sensation in the left, front thigh and groin.
- Turn the top of your left foot to the floor.
- Hold for 5–10 breaths and switch sides.
5. Head-To-Knee Forward Bend (Janu Sirsasana)
The head-to-knee forward bend releases the hamstrings and lower spine. You can do this before and after your ride.
How To Do
- Sit on the floor with your legs straight in front of you.
- Bend the right knee and place the sole of the right foot against the upper-left inner thigh.
- Inhale, lengthen the spine, exhale, and fold forward as you keep the spine straight. You can grab on to the ankles or around the foot.
- Gaze at the big toe and breathe naturally.
- Hold for 5–10 breaths and switch sides.
- If you cannot hinge from the hips, wrap a yoga strap around the right foot and hold on to the strap like you would hold the reins on a horse.
- Keep the spine straight as you pull the strap taut.
- Lean forward as much as you can without rounding the spine.
6. Wide-Angle Seated Forward Bend (Upavistha Konasana)
The wide-angle forward bend opens the groin, hamstrings, and spine.
How To Do
- Start by sitting on the floor with the legs open as wide as you can.
- Start walking your hands in front of you on the floor and tilt the pelvis forward.
- Use a blanket under your buttocks if necessary to help tilt the pelvis forward.
- Go as wide and forward as you can without constricting your breath.
- Hold for 10–15 breaths.
Give these poses a try and observe how they improve your cycling routine.