When I started encouraging cyclists to try yoga a decade ago, most of them raised an eyebrow or politely humored me. For most riders, the word “yoga” conjured up images of awkward small talk in fire country mansions, pretzel poses reserved for super-bendy, mostly female practitioners, and maybe a little dark chanting. Fast forward to 2023 and most professional pilots in a structured structure stretching session at least a few times a week – and many regularly practice yoga. So what has changed and is yoga something worthwhile for amateur riders?
Should cyclists do yoga?
Strip away the elements of breathing and meditation from a typical yoga session and you have a series of physical postures that systematically work the body through different planes of motion, such as lateral flexion, rotation and extension (lateral flexions , twists and back bends in yoga). speak). This is perfect for getting cyclists out of their fixed riding position, alleviating stiffness and potential muscle imbalances that can occur from hours in the same posture on the bike. Watch a cyclist get off their bike and you’ll see them doing instinctive yoga-like movements like arching their back with their hands behind their head.
The back is a common site of niggles or pain for cyclists, and it especially benefits from this multi-directional mobility work – “movement is medicine”, as they say. Other obvious cycling tight spots effectively targeted by yoga are i hamstrings, working quadriceps, hips, hip flexors, and glutes or glutes. For some cyclists, there are also significant performance gains. Yoga can make possible a more aerodynamic, flatter riding position – essential for TT riders – while breathing techniques can facilitate slower, deeper cycling. breath.
So, what are your options as a beginner yogi? Ideally, find a teacher who is used to working with cyclists or other endurance athletes. The most economical approach is to request a tailored session that you can do in your own time – that way, you only have to pay for a few lessons to get started. Although there are yoga instructional videos for cyclists online – like “Yoga with Adriene” – it’s best to find a local yoga class where a teacher can make sure you get the basics right.
There are dozens of styles of yoga, from fast and strenuous Ashtanga to “Yin” where you hold deep stretches for up to five minutes. If you’re not already strength training, the flowing styles of Ashtanga and Vinyasa yoga can provide some strengthening benefits, while planks and dog repeats strengthen the core and shoulders. Just be careful if you suffer from tension in your neck and shoulders, because you don’t want to make it worse.
Be careful, some yoga classes include a lot of standing balancing and this can make for tired legs. A happy medium is a style of yoga called Hatha, which usually includes dynamic warm-up movements and then some static stretches.
If you ride often, do both forms of stretching. The dynamic is great for heating muscles, but it is essential to maintain a stretch to maintain or improve flexibility. Exactly how long to hold each stretch is still debated in the world of sports science. 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 power, so plan yoga for after your run, in the evening or on a rest day.
The main purpose of yoga for cyclists is not to touch your feet, but to safeguard your riding comfort for the future. Monica Dew, a Level 3 cycling coach with Doncaster’s Clancy Briggs cycling academy, starts her young riders off early. “Yoga is a great way to ensure your body can withstand the demands of cycling year after year,” says Dew. “Be flexible and help yourself recovery it is vital. It’s all about creating healthy habits.”
Yoga for cyclists: 30-minute session to try
(Image Credit: Future)
Here is a yoga session specially designed for cyclists. It includes stretching and strengthening elements, but if your upper back and shoulders feel tight from riding, omit the plank. Ideally, do this session two to three times a week either after riding or on a rest day.
1. Standing backbend
(Image Credit: Future)
Here’s a pitstop stretch that can be done on the side of the road to ease the spine into extension and relieve a sore back. The extension, or the curvature of the back, feels good after hours in the saddle with a flexed spine and helps to keep the back comfortable and mobile.
- Stand with your feet hip-width apart.
- Put your back.
- Place your palms on your lower back and lean back slowly.
- Hold for a few seconds and then return to standing straight.
2. Standing forward fold
(Image Credit: Future)
An easy and accessible way to stretch muscles, this pose also flexes the entire back of the body, including the upper body and neck. The model has his hands flat on the floor, but you can also leave the arms hanging or folded to add more weight to the upper body element of the stretch.
- Stand with your feet hip-width apart.
- Bend your knees slightly.
- Slowly bend your upper body forward and relax your head.
- Touch the floor, bend your arms or let them hang.
- Take a few deep breaths.
- Bend your knees and stand up straight.
3. High table
(Image Credit: Future)
The plank is a great core strength exercise for cyclists, targeting the abs, arms and shoulders. Postures like the table also help with bone health and prevent osteoporosis, something that cyclists are at increased risk for the lack of weight that is involved in riding.
- Start on all fours with your hands directly under your shoulders.
- Raise your knees on the floor.
- Align the top of your head with your hips and heels.
- Hold for 30 seconds or more.
4. Sinking of the corridor
(Image Credit: Future)
A simple runner’s lunge, performed correctly, stretches the hip flexors, which help lift the leg with each pedal stroke. The trick to isolate these muscles is to first tuck the backside in before you slide forward in the lunge, maintaining this position of the pelvis.
- Start on all fours.
- Pass the right foot between the hands.
- Raise your upper body and place your hands on two yoga foam bricks, on your hips or behind your head.
- Put your back.
- Slide forward into the facade.
- Hold for 30 seconds or more.
5. Pigeon poses
(Image Credit: Future)
Most cyclists have tight gluteus muscles, or gluteus maximus, and sometimes pain in a muscle called piriformis located right in the middle of the cheek of the butt (the one that massage therapists put their elbows on!). Pigeon pose is a great way to release both muscles.
- Start on all fours.
- Pull the right knee behind the right wrist.
- Shuffle your right foot a little more to the left.
- Extend the left leg until it is straight.
- Lie down on your forearms, stack one hand on top of the other and rest your forehead on your hands or straighten your arms above your head.
6. Extended baby pose
(Image Credit: Future)
This delicately flexed position is the perfect follow-up to Locust and Cobra. Allow your back to relax, and as you reach your arms overhead, stretch your shoulders and “lats” or wing-like muscles that extend across your back.
- Start on all fours.
- Place slowly on the heels and lower the forehead towards the floor. Get your knees wider if this makes the position more comfortable.
- Extend your arms overhead, inching your fingers toward the top of the mat.
- Spread your fingers wide and press your palms into the mat.
- Hold for 30 seconds.
7. Locust poses
(Image Credit: Future)
Locust is a gentle curve, but also strengthens the back extensors, helping to strengthen the back on long walks. 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.
- Lift your head, arms and legs off the floor, but stay looking down or just at the top of the mat.
- Hold for 20 seconds.
8. Cobra poses
(Image Credit: Future)
Cobra moves 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 have compression 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 ribcage.
- Put your elbows in your sides.
- Press in your hands and slowly raise the upper part of the body until comfortable.
- Hold for 10 seconds, then lower back.
Three poses cyclists should avoid
OK, you don’t have to avoid these poses completely, but you should approach them with caution. Getting it wrong can put more strain on areas where cyclists are already tense, such as the lower back, neck and shoulders.
Downward dog
Often prescribed in yoga classes and held for long periods of time, this pose can add tension to already tired shoulders and feel like a plank if the muscles are too tight to shift your weight onto your shoulders. and on the heels. Puppy Dog is a great alternative for cyclists as it moves the spine into a gentle extension from the flexed riding position. From all fours, simply lower your forehead towards the floor and straighten your arms above.
Sitting cross-legged
If you haven’t sat cross-legged since elementary school, and when you try, your knees go on the ground, opt instead to sit with the soles of your feet together. Interlace your hands around your feet and lean forward slightly.
Seated “toe-toe-toe” poses.
If tight hamstrings prevent you from comfortably reaching your feet and stretching your lower back, lie on your back and wrap a towel or dressing gown around your right foot. Straighten the leg up towards the ceiling, or keep the curve. This will eliminate the lower part of the equation and isolate the hamstrings. You can also push through your heel 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 every week.
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