Bicycling is a fast-paced sport, and it's easy to forget the value of slowing down to stretch after a long ride. Yoga can not only help prevent stiffness and soreness with great stretches, some poses can help you improve balance, posture and strengthen muscle groups that otherwise get "left behind" in a cycling regimen.
Surya Namaskar: The Sun Salutation
One of the most popular combinations of yoga moves is a series of poses known as the "sun salutation". These poses are easy to learn, and flow gently from one to the next.
- Tadasana (Mountain Pose) is a simple standing posture with activated feet, legs and abdomen. The arches of the feet lift up, and the legs activate to tuck the pelvis under slightly. This activation helps most people in correction of an overly arched lumbar spine. The activated abdomen and pelvic tuck here is similar to what you should be doing in the saddle.
- Uttanasana (Forward Fold) Stretches the backs of the legs, relaxes you, and stimulates the lymphatic system all at once. Keep the knees bent for as long as you need to, and try to let the arms and head dangle and relax. Shaking and nodding the head gently helps release tension in the neck.
- Adho Mukha Svanasana (Downward Facing Dog Pose) This pose is especially good for cyclists because it helps strengthen the upper chest, shoulders and back - an area that if left undeveloped can create strain and cause injury. It is also a great stretch for the back of the body - including the hamstrings.
- Anjaneyasana (High Runner's Lunge) - stretches out the quad, calf, and the hip flexor one leg at a time - it even stretches the arch of the foot!
- Vasisthasana (Plank Pose) - A simple push-up position is another great strengthening pose for the core and upper body. For sore wrists, you can come down onto elbows or use fists instead of palms flat on the ground.
- Bhujangasana (Cobra Pose) - a gentle backbend to help stretch out muscles that are used to arching forward over handlebars. Be sure to keep the shoulders back and down away from your ears in this pose. Try lifting your hands off the floor to ensure you are arching with the muscles in your back, and not overextending the motion by pushing upward.
- Repeat Downward Facing Dog.
- Repeat the High Runner's Lunge with other leg.
- Step to front of the mat back into another Forward Fold.
- With a flat back, look up with your face, then sweep your arms up overhead to return back to Mountain Pose.
Exploring Chkravakasana: Cat and Cow Pose Vinyasa
If you have a hard time understanding the pelvic tuck in Tadasana, a great vinyasa (flowing combination of poses) is the cat / cow curl. This will help you practice synchronizing the movement with the breath, as well as creating the arched back position that is preferable for optimum performance on a bicycle.
As you inhale, drop the belly down while you lift the pelvis and head upward toward the ceiling. Drop the shoulders away from the ears and feel the spinal extension. Then, as you exhale, roll the pelvis under, arch the back like an angry cat and tuck the chin down, as if you are looking at your navel. Again, be sure the shoulders are away from the ears and notice that this is an exaggeration of proper bicycling posture.
Releasing the Hips with Variations of Pigeon
Kapotasana or Pigeon Pose is an intense stretch, and the classic hip-opener. Pigeon has multiple variations, it can help you improve your balance while opening up hip flexors when it is practiced as "Flying Pigeon" or "Eka Pada Rajakapotasana" in Sanskrit. It can be restorative and relaxing in Supta Kapotasana or "Reclining Pigeon Pose".
An easy way to introduce your body to pigeon is to lay on your back with your knees bent and your feet resting flat on a wall. Cross your right ankle over the left knee - as if you were an executive crossing his legs. Now, holding onto the back of the left thigh, begin bringing the left foot slowly down the wall until you feel the stretch in your right hip and buttocks. Hold this for about 7 breath cycles, moving into and out of the intensity stretch as you relax. Repeat on the other side, then finish off with a few reclining twists.
