If you enjoy strenuous exercise and intensity can’t be high enough, you may wonder what yoga does for cyclists. During an Indoor Cycling workout your muscles are under continuous tension. You use your Core and you may need to remind yourself regularly to relax your shoulders and arms. In this case, a Yoga session is exactly what you need!
Now that we have gained your attention, take a quick look at how you are doing at the moment. Are you completely relaxed? Or are you aware of a certain tension? Do you get regular back pain or recurring neck complaints? The exercises below provide an addition to your indoor cycling class. They ensure that tension and intensity that stays in your body after a workout are released.
5 yoga poses – yoga for cyclists
The bridge pose has many positive effects on your body. Not only does it stretch your hips, chest, neck and back, but you will also stimulate your lungs and thyroid gland during this Yoga exercise. Are back pain and fatigue common for you? Then this exercise is also very useful after your workout.
- Lie down on your back on the floor.
- With your feet at hip-width apart on the floor, flex your knees as closely as possible to your backside.
- Place your arms flat on the floor alongside your body.
- Breathe in and raise your hips and pelvis bringing your upper legs parallel to the floor.
- Then, move your shoulders back bringing your shoulder blades together and link your hands together.
- Draw in your belly button.
- Hold on to your ankles.
- Hold this position for up to three minutes while breathing slowly and stay calm throughout all of your body.
- Then, release your hands and place them next to your body again.
- Breathe out and roll your back down towards to the floor again.
- Stay on your back for a short time pulling your knees up by wrapping your hands around your knees.
More space and flexibility in your lower back and space in your chest; sounds like a relief after an intensive Cycling Workout. The Reclining Twist pose will also allow you to exercise your core as a bonus. Just like the yoga postures above, this pose also renews energy levels and reduces stress and fatigue. Do you tend to suffer from (tension) headaches? Then be sure to try this relaxing Reclining Twist Pose.
- Lie down on your back with your arms stretched out sideways at shoulder height – palms down on the floor.
- Raise your legs up straight and bend your knees.
- Slightly flex your hips to the right and exhale while bringing your knees down to the left towards your hand. At the same time, turn your head to the right.
- Keep your shoulders and palms of your hands firmly on the floor. It doesn’t matter if you can’t get your knees all the way down to the floor in this pose, as long as your shoulders stay on the mat.
- Inhale raising your legs again and return your head to the centre.
- Turn your hips to the left and repeat the movements to the other side.
- Repeat these movements 5 to 10 times to each side.
The Cat-cow pose is one of the easier Yoga exercises, but it is very effective. This exercise stimulates your spine, which automatically strengthens your lower back.
- Get down on your hands and knees.
- Inhale while lowering your stomach and hollowing your back. Raise your pelvis while raising your face upwards. Push your shoulders back.
- Exhale while tilting your pelvis forwards. Round the rest of your body while rounding your back upwards and raising your stomach to be hollow and upwards from the floor.
- Direct your face down towards your mat or to the floor below you.
- Alternate between these two poses 10 times while controlling your breathing.
Hip openers such as the Reclining Butterfly target an important part of your body. It makes you regard your pelvis and hips as the base and centre of your body from which to control the rest of your body. It is therefore important to keep your hips and pelvis in balance.
- Place a pillow or blanket lengthways behind you.
- Sit down and bend your knees.
- Place the soles of your feet together and allow your knees to drop outwards to the sides.
- While exhaling, lean backwards while keeping your chest elevated. Use your elbows to lie down.
- Relax your groin areas and lower your knees as far as possible. This should continue to feel comfortable and not cause too much tension in your groins.
- Tilt your pelvis to keep your lower back extended.
- Stay in this position for 3 to 5 minutes. A longer or shorter time is also possible depending on how comfortable you find this position.
- Stay focused on your breathing during this pose.
To open up the front of your body, your ankles, thighs, groin, abs, chest and throat and get more air with the Camel Yoga pose. This pose also stretches the psoas muscle. The psoas muscle is sometimes referred to as the stress muscle. Little movement causes this muscle to become stiffer. This pose will strengthen your back muscles and improve your posture, giving you more energy and reducing stress and fatigue as well as back pain.
- Kneel down with your knees a pelvis with apart.
- Press your shins and upper feet downwards into the floor.
- Place your hands on your lower back with your fingers pointing down to the floor.
- Gently lean back.
- Are you a beginner? If so, maintain this position.
- Have you been attending regular Yoga classes? If so, lean back further and place the palms of your hands on the soles of your feet.
- Let your head drop backwards. Hold this position for 30 seconds to one minute.
- Now bring your hands to the front of your hips.
- Inhale and straighten up your upper body.
- Raise your head last.