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Post-ride beginner yoga poses for cyclists
Yoga is so overrated! said nobody, ever. That’s because anyone who has adopted a consistent yoga routine knows firsthand the many benefits that accompany all that stretching, conscious breathing, and moaning and groaning. Think about it – there’s a reason that yoga has stood the test of time and continues to thrive, despite the many fitness and mental health trends that have come and gone.
Believe it or not, there are still cyclists out there who have an aversion to yoga and think that cycling alone is enough to keep them fit and mobile. While riding a bike is definitely effective for heart health and burning calories, it doesn’t offer the full range of benefits you get from a well-rounded fitness plan. Specifically, if your goal is to increase flexibility, yoga is essential.
The truth is, while it may be uncomfortable at first, yoga is the TLC your body has been asking for. Adding yoga to your weekly riding routine can be like finding the ying to your yang.
[Image: Yoga pose]
Why do I need to do yoga?
To understand why you might need yoga, it's important to address the common misconceptions that many athletes, especially cyclists, have. Here are some typical beliefs:
- "I don't need yoga because some light pre and post workout stretching is enough."
- "I'm already getting all the movement my body needs without yoga."
- "I can't make time for yoga; it's not worth it."
- "Yoga isn't for men; it's just for women."
The reality is that many cyclists suffer from discomfort and pain due to the hunched-over position they maintain while riding. This posture can lead to weak core muscles, which can cause fatigue and poor posture. A weak core can lead to more strain on your shoulders and wrists, making your rides less efficient and more painful.
In addition to helping with posture, yoga increases overall flexibility. Cyclists spend a lot of time hunched over, leading to tight hip flexors and lower back pain. Yoga helps release this tension, especially in the hips and lower back, balancing muscle strength and preventing injury.
Another benefit of yoga is that it teaches you to focus on deep, steady breathing, which helps improve aerobic efficiency. This kind of breathing can enhance your control during rides, especially when accelerating, sprinting, or climbing.
[Image: Lady doing yoga]
Before You Begin
Before you grab a mat and start stretching, take a moment to ask yourself a few questions:
1. What is your current stretching routine?
2. Have you ever done yoga before?
3. How often do you ride?
4. What type of riding do you do?
5. Are you experiencing any discomfort related to your riding?
Understanding these factors will help you tailor your yoga practice to your specific needs.
Getting Started
If this is your first time trying yoga, it's crucial to listen to your body. Flexibility takes time, and pushing too hard can lead to injury. Some poses may feel good, while others may be uncomfortable. Mild discomfort is normal, but if you feel actual pain, stop immediately.
As with any new exercise, consult your doctor before starting a yoga routine. Ignoring this step could lead to unnecessary injuries.
[Image: Cyclists on a bridge]
Yoga for Riding
The following yoga poses are static stretches, meaning each should be held for 10–60 seconds. If you're consistent, you can gradually increase the hold time. The best time to do yoga is either before or after a workout, or on a lighter day.
**Standard Plank Pose**
A full-body strengthening pose, especially for the core. Start by placing your hands under your shoulders and extending your legs behind you. Keep your body tight and avoid sagging in the lower back. Beginners can try a forearm plank instead.
**Sphinx Pose**
Great for cyclists with lower back pain. It helps restore the natural curve of the spine and reduces stiffness. Lie on your stomach, press your forearms into the mat, and lift your upper back while keeping your pubic bone grounded.
**Head-to-Knee Forward Bend**
This pose targets the hamstrings, hip flexors, and lower back. Sit with one leg straight and the other bent, then fold forward toward the straight leg.
**Pigeon Pose**
One of the most effective poses for opening the hips. It can be challenging, but it's worth the effort. Start on all fours, bring one knee forward, and slowly lower your body down.
**Runner’s Lunge**
Ideal for stretching the hips and groin. Step forward with one leg, lower the other knee to the ground, and sink your hips forward.
**Butterfly Pose**
Helps open the hips and inner thighs. Sit with your knees bent and feet together, letting gravity pull your knees down naturally.
Tips:
- Start with beginner-level poses.
- Hold each pose for 15–30 seconds initially, increasing over time.
- Use props like blocks or towels to assist in your stretch.
The Bottom Line
Biking offers many health benefits, but to get the most out of your rides, consider adding yoga to your routine. With its long history, yoga improves breath control, flexibility, muscle awareness, and posture. It also promotes a mind-body connection and aids in recovery. So, the real question isn’t “Why should I do yoga?†It should be, “Why aren’t I doing yoga?â€
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