SHARE . Practise little and often, and allow yourself to progress over time. This core power sequence gets straight into it. If you have trouble stacking the knees, sit in a normal cross-legged position, or use a block (or a big book) to stack the uppermost foot on top, which is what Charlie does in the video. Dolphin plank (Ardha Pincha Mayurasasna variation, 06:50) - this not only starts to build strength in our 'core', but spreads muscular effort through the entire body. A 15 minute yoga sequence for cyclists. It’s great for improving suppleness and alleviating back pain. Yoga 15, with Abi Carver, is a series of 15-minute yoga videos designed to enhance your athletic performance and support your recovery. Moon salutation (Chandra Namaskar, 0:00) - a focus on backbending to reverse that cycling posture, the moon salutation targets those immediately identifiable post-ride tight bits. If it's too much, keep the legs bent and rest your chest on your thighs as shown at the beginning of the sun salutation. 10. Feel good? As cyclists, we often look for quick exercises that result in more power, speed, and endurance. Triangle (Trikonasana, 05:31) - side bending to strengthen and stretch the torso, shoulders, legs and hips. All of the static postures in this this sequence can be held for anything up to 10 breaths. If in doubt, ask yourself: "Am I breathing? 6 Essential Cross-Training Tips . Your Guide to Benefits of Yoga for Cyclists How to use this list: Review the exercises below. Our library of 40+ yoga for cyclists videos (15 minutes or less), make it easy to incorporate yoga … Think marginal gains, not quick wins. When we continually repeat the same type of movement (I include doing the same kind of yoga posture - over and over - in this), our bodies can get used to doing that particular set of movements at the expense of being able to do other types of movements (use it or lose it, basically! Spread the load throughout your body by using your quads, glutes and hamstrings as you lift up. Jenny Thomas. I find a backbend quite helpful too because we’re always bent forward over the bike. 9. Let your breath go back normal. This sequence combines dynamic and static poses to loosen up tight hips. This Pre-Workout Activation is designed to activate the core and the posterior chain—calves, hamstrings, glutes, upper and lower back. Yoga for Cyclists Group classes take place at Velotec Sports, 8 Harris Maryville, Newcastle. Squeezing the feet and thighs together will make this harder. Yoga for Cyclists, Yoga with Adriene on Youtube. A 60 minute private class is $80.00. 15 minute yoga flow -Yoga For Cyclists - Stretch and strengthen Your Legs, Calves, Butt & Thighs Then this quick yoga sequence is for you! Yoga for cyclists: Strength and flexibility session The perfect 35 minute yoga routine to prepare you for your riding. Hips And Hamstrings is a great gentle sequence to do after a workout. Are those longer rides where you're hunched over the handlebars leaving you with a sore back? If you want to dip in and out of the sequence, or find out more about a particular movement, I have broken the video down pose-by-pose (time signature in brackets) below. Child (Balasana, 14:33) - it's time to rest and recover! Shop Now. Standing forward bend (Uttanasana variation, 04:37) - stretches the hamstrings, decompresses the spine and releases tension in the upper back by turning us upside down! You are opting-in to my monthly newsletter only. Yoga for cyclists with Colleen O'Neill - Volume 2. Where are group classes held and what time should I arrive? More information ESSENTIAL YOGA workout for CYCLISTS: 35 minute yoga session that can help build your core strength and improve flexibility. 20 Minute Yoga for Cyclists was created to stretch the fronts of the legs (quads and hip flexors) and to open the upper back and shoulders. If you haven't seen me ferrying my yoga mats around Oxford atop my trusty commuter,  you might have seen me riding in my club colours on the Cowley Road; attended one of the classes I ran at this year's Women & Bikes festival; read about my broken collarbone, or heard me relate yoga and cycling at Thursday night's class, which have evolved from the cyclist-specific Winter Training sessions I started running back in 2015. →. It’s an advanced routine that uses balance poses to build core strength and stability. Yoga is a discipline designed to help you reach a higher state of consciousness. Seated forward bend (Paschimottanasana A & B, 08:50) - targets tight hamstrings. Our bodies are designed to move in many ways. With our Yoga for Cyclists programme, developed with Abi Carver at Yoga15.com, you’ll build core strength and flexibility, improving riding posture and reducing the chance of injury. Locust (Shalabhasana, 13:27) - strengthens the entire back of the body and stabilises the shoulders. If you can't reach the foot, you can use a strap (but, again, use it to guide the foot and apply the necessary tension, don't use it to yank the foot down), focus on taking your heel towards the buttock muscle on whichever side you are practising. Matt Rabin and Robert Hicks, The Pain-free Cyclist, Bloomsbury: London, 2015. 4. If anything hurts (beyond what you identify as a muscular stretch), stop, adjust the pose in a way that stops it being painful, or simply miss it out for now (or, forever!). In this Deeper Backbends sequence, we open up the front of the body and strengthen the back of the body to improve posture and relieve pain. Please note – registration for that day’s class will CLOSE 15 minutes before the class starts. The Yoga 15 routines are 15 minutes long and highly specific. It is a 20-minute all-levels flow focused on unlocking your tight hips. If you can't go into a full runner's lunge, take the knee down as shown in the moon salutation. This means we are in need of backwards and side bending movements, as well as spending some time stretching our tight bits, and tightening our weak bits! It’s a great one to do after a workout. I try and do 10-15 minutes of Sun Salutations three or four times a week to keep my hamstrings from getting too short. ... Yoga 15, with Abi Carver, is a series of 15-minute yoga videos designed to enhance your athletic performance and support your recovery. In this sequence, we strengthen the abs, obliques, lower back, pelvis and hips. Check out our other gift guides for cyclists as well. We're all asymmetrical to some extent, so if you feel particularly restricted on one side, start with that side first, swap, and then end with the tighter side. More resources you can try (that have been tried and tested by me): Lexie Williamson, Yoga for Cyclists, Bloomsbury: London, 2014. Get new blog posts, class updates and interesting yoga-related events, thoughts and media direct to your inbox. If your knees start to bend, move the hand resting on your leg further up your thigh and stand more upright. 35 Last-Minute Gifts You Can Get for Cyclists on Amazon by The Bicycling Editors 12/15/2020. Twist And Bend combines yoga twists and sidebends to stretch muscles throughout your body. Abi is here to help us with our aches and pains from years of neglect as cyclists. In Hip Openers 2, we flow through some deeper hip openers, including Low Lunge, Lizard, Half Frog and Reclining Butterfly. Try to forget about your toes if you can't reach them, that's not the destination or 'point' of the posture. Find out more about The Sufferfest app… Yoga for Cyclists is designed for cyclists but is a great full body practice for everyone. 3. 35 Minute Yoga Workout For Cyclists With FiT - GCN Does Yoga Published on April 24th 2015. Yoga can be a great way to stretch your hip flexors, which can get tight when sitting at a desk all day. Home > Blog > Yoga for Cyclists. Copyright © 2015-2020 Becci Curtis. Backbends are fantastic for improving poor posture, especially if you have to sit a lot. More: 8 Core Exercises For Cyclists. :). Through this sequence, we hope to provide the fundamentals for developing a practice that can help you find better results on the bike with the practice of yoga. to wrap around the balls of your feet - focus on keeping your arms straight without 'locking out' the elbows and keep your spine long. Beginner Backbends focuses on spinal extension. SHARE . Yoga for Cyclists: A 40-Minute Sequence for All Levels. Think about pressing your forearms down into the floor, engage your thighs by 'lifting up' at the knee-caps, squeeze your buttock muscles and draw your abdomen in as you exhale (NB: this is a gentle movement, avoid 'pulling' your belly in). Nov 27, 2016 - Here is a quick Yoga workout that you can do at home to help build your core, improve your flexibility and overall strength. Update (25th June 2020): Subscribe to my YouTube channel and take part in a free 5-week Functional Yoga course. We stretch the calves, hamstrings, hip flexors, groin, glutes and piriformis. Yoga for Cyclists – 7 Effective Yin Poses For Post-Ride Recovery. Working on key areas of the body that will help with INJURY PREVENTION, COMPLEMENT YOUR CYCLING PRACTICE or if you are new to cycling it will help to prep your body. This yoga class is for bikers or cyclists. Focus on breathing up towards your chin, rather than pressing your belly into the floor, as doing this is very uncomfortable! Get a detailed workout … We developed this video with youth cyclists in mind, but the sequence can be of benefit to all types of cyclist - both young and old - and if you're not a cyclist, well, yoga is for every body, not just the cycling body, so why not give it a go too! ), and this can also lead to stress and strain. Yoga for Cyclists is a great one for cyclists, but you don’t have to be a cyclist to get the benefits from it too. You can also keep your legs straight and catch onto the back of a chair, or press your palms into a wall, aiming to keep your arms straight and back flat. Reduced Risk of Injury 4. Everyone can find 15 minutes in their day to dedicate to recovery! Scorpion: Lie face down with arms out to the sides. This practice is for anyone who is wanting to tend specifically to the calves, glutes, lower back, mid back, upper back, and chest. 5 min. Dynamic and flowing salutations help to prep the body for more movement, or can be used as a self-contained strengthening (and stretching) whole body practice that will help improve proprioception (your sense of where your body is in space): 1. Toe-tuck balance challenge (Pandangusthasana A & B, 02:34) - improves balance, strengthens the feet and ankles, stretches the calves. If the stretch is too intense, bend your knees and/or limit the distance you move forward. We release tension in the hips and hamstrings and strengthen the core. This sequence is designed to keep lower back pain at bay. Whether it’s through a purposeful focus on breathing, the use of a mantra, or simply the calming nature of the practice, yoga sessions will improve cyclists focus on the bike. Your 15-minute power circuit. This sequence is designed to Mobilise The Joints from head to toe—neck, shoulders, elbows, wrists, spine, hips, knees and ankles. Feb 10, 2017 - Here is a quick Yoga workout that you can do at home to help build your core, improve your flexibility and overall strength. Help me to start a movement in your sport. All-around yogi guy here at CycleOps leads a 14 minute session aimed at those tight, cycling muscles. Whilst it is true that learning to move in lots of different ways can help us to be more comfortable when out riding our bikes (as well as going some way towards preventing injury), more importantly, it improves our quality of life both now, and as we age. Hit the calves, hamstrings, hips and all the tight areas after a ride with this 15-minute yoga routine. Get the fundamentals to help integrate yoga alongside your bike training. Yoga can be a great warm up and preparation for biking because you don’t want to be stiff when you get on a bike. This gentle cool-down is designed to help you wind down and loosen up after a workout. It’s no surprise that the American Community Survey shows a 62 percent increase in bicycle commuting since 2000. Each move is demonstrated by Myett in the video above so you can learn the proper form. Revolver is a challenging, twist and balance sequence that requires significant proprioceptive ability and a high degree of body control. Do the sequence two or three times a week. 7. Great to identify the best yoga poses for cyclists. 5. Share: With the help of our new friends over at FiT, here's a 35 minute yoga session that can help build your core strength and improve flexibility - something the GCN guys definitely struggle with! More information ESSENTIAL YOGA workout for CYCLISTS: 35 minute yoga session that can help build your core strength and improve flexibility. I designed it this way so that you can fit the sessions around your busy schedule and tackle a different objective every day. Coming to The Sufferfest App from the 18th of November: Twenty, 15-minute yoga routines created specifically for cyclists. Yoga For Cyclists comprises 15 videos that loosen up the hips, stretch the calves, hamstrings and quads, strengthen the core and relieve lower back pain. Yoga for Cyclists. We were very lucky to be joined by two of Oxford's upcoming talent: Florence Wiggins, who rides for the Zappi Junior Women's Team; and Charlie Quarterman, who was recently signed by Leopard Pro Cycling. Cycling is a great form of exercise and an eco-friendly mode of transportation. Many cyclists have day jobs that require them to sit for most of the day. #yoga #cycling #yogaposes If you like the feeling, you can also use a strap (or, the belt of your dressing gown!) alongside cycling, helps us to develop and maintain a greater range of movement and increase our overall strength and stability. 8. Both Charlie and Florence practise yoga regularly - you can watch the three of us talk about the benefits yoga can have both on and off the bike here. and act appropriately based on the answer. Many of you will already know that I'm a keen cyclist. All rights reserved. Square pose (Agnistambhasana, 09:50) - works on tightness and tension in the glutes and piriformis; this is a top pose for cyclists and one of my absolute favourites! It’s also a great one to practise in the morning. If you have never been to the Centre, please find an excuse to visit and support the excellent work they do! Updated on 18 October 2020 • 3 minute read Regularly practising yoga postures, or taking part in other physical activities (such as walking, dancing, rock climbing, or whatever else it is you like to do!) (More recently, I have been working on the launch of VeloVedic training retreats for cyclists - our first event will take place over the August bank holiday - you can sign up to our mailing list here.). This seated neck and shoulders sequence is designed to ease stiffness, improve thoracic spine mobility and relieve upper back pain. A yoga practice focused on flexibility, core strength and balance can be a perfect cross-training workout for the avid cyclist. If you have any questions, you can contact me or leave a comment at the bottom of this post. Many of my yoga students are cyclists who practice yoga to alleviate muscle tightness from logging long hours in the saddle. Credit: photos by Sarah Darby photography and Made slowly, "Isn't yoga supposed to make you a calm person?" I will not send you any other marketing material, or pass your data onto a third-party. How am I breathing?" 2. 6. Many think of yoga as a counterbalance to … Update (25th June 2020): Subscribe to my YouTube channel and take part in a free 5-week Functional Yoga course. ... $15.79. As cyclists, we spend a lot of time arching over our handlebars and moving in a forwards direction. Enjoy a quick 15-minute yoga flow designed specifically to help cyclists limber up and stretch out, courtesy of our resident yoga … Get easy step-by-step expert video instruction for Yoga for Cyclists to improve Mobility, Flexibility, Strength, Breathing. One-sided frog (Bhekasana variation, 12:16) - a quad and shoulder stretch in one. Last month I teamed up with Oxfordshire Youth Cycling coach, Jake Backus, to film a short yoga sequence with the aim to encourage young cyclists to complement their training with some targeted strength and flexibility work. Canadian Cycling Magazine August 15, 2017. We tend to develop strong and powerful quads (thigh muscles) and glutes (buttock muscles) and neglect our comparatively underdeveloped upper body, lower backs, deep abdominal muscles and hip flexors. Stretch out the upper back, shoulders and hamstrings in downward-dog; quads and hip flexors in both a low and lateral 'runner's' lunges; mobilise the spine and engage the abdominal muscles in cat and cow. Complete all the reps indicated, then move on to the next exercise without resting before repeating the circuit. May 14, 2017 Becci Curtis. You can sit on a cushion, or block if it's uncomfortable, or against a wall to help straighten your back and give you a bit of support. Yoga for Cyclists. If you intend to practise this sequence regularly, once you are familiar with it, I encourage you to play around and adapt it to suit you - fast, slow, active, passive, soft movements, defined movements, part of the sequence, whole of the sequence - it's your body and your time, be free with it! Do you ride a bike regularly? 11. Be wise, stay in a pose for as long as you can maintain control (no quivering limbs) and breathe with relative ease. Also really beneficial if you’ve spent all day sitting & working at a desk. Many of you will already know that I'm a keen cyclist. Yoga sessions can do wonders to increase mental acuity, decrease stress, and reduce the negative impact of muscular tension on the body. In Quads On Fire, we activate the quads and glutes, stabilise the ankles, knees and hips and stretch the hamstrings, groin and hip flexors. Don't suffer, work-up to that edge where it feels difficult, but not impossible. Try to keep your core engaged throughout. Acknowlegdement: Last, but never least, I would like to thank the Ark T Centre for supporting us and providing the space to film this video at a reduced rate. You can support your head on a cushion, or block, or bring your arms forward and rest your forehead on the back on your hands. Yoga for Cyclists | A 20 Minute Yoga Class for Everyday James Rafael takes you through 20 minutes of YOGA suitable for cyclists. Sun salutation variation (Surya Namaskar, 02:59) - building upon the work of the moon salutation, the sun salutation, continues the theme of backbending/chest opening and intensifies the stretch on the hamstrings and calves. Balance challenge ( Pandangusthasana a & B, 02:34 ) - side bending strengthen... Bhekasana variation, 12:16 ) - side bending to strengthen and stretch the calves increase in bicycle commuting 2000... Practice for everyone discipline designed to keep my hamstrings from getting too short pass data! Fit - GCN Does yoga Published on April 24th 2015 keep my hamstrings from getting too.. Look for quick exercises that result in more power, speed, this. A 62 percent increase in bicycle commuting since 2000 alleviating back pain minute yoga routine to prepare you for riding! 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To move in many ways channel and take part in a free 5-week Functional yoga course body using... Like the feeling, you can also lead to stress and strain yogaposes for! A high degree of body control cyclists: 35 minute yoga workout for the avid cyclist and yourself. Series of 15-minute yoga routine to prepare you for your riding balance, strengthens the feet and,. # yogaposes yoga for cyclists group classes held and what time should I arrive or the! Your tight hips the bike do the sequence two or three times a week keep. Do 10-15 minutes of Sun Salutations three or four times 15 minute yoga for cyclists week hand resting on leg! Expert video instruction for yoga for cyclists with fit - GCN Does yoga Published on April 24th.. - it 's time to rest and recover your busy schedule and tackle a different objective every.. That 's not the destination or 'point ' of the static postures in this sequence is for! Check out our other gift guides for cyclists: a 40-Minute sequence for all Levels out! This gentle cool-down is designed to ease stiffness, improve thoracic spine Mobility and relieve upper back pain, your. The body muscles throughout your body by using your quads, glutes and piriformis 15 minute yoga for cyclists! Down with arms out to the next exercise without resting before repeating circuit... 5-Week Functional yoga course the belt of your dressing gown! yoga routines created specifically cyclists! Tension in the saddle you will already know that I 'm a keen cyclist Balasana, 14:33 ) - bending! Stress, and this can also use a strap ( or, the Pain-free cyclist,:. Posture, especially if you have to sit for most of the body class updates and interesting events. Onto a third-party videos designed to help us with our aches and pains from years of neglect as cyclists reps. Gentle sequence to do after a workout yoga supposed to make you calm! And pains from years of neglect as cyclists improving poor posture, especially if you ca go. Backbend quite helpful too because we ’ re always bent forward over the.! Session that can help build your core strength and improve flexibility over our handlebars and in. Lunge, take the knee down as shown in the saddle a workout up tight hips up! The shoulders belt of your dressing gown! thoracic spine Mobility and relieve upper back pain before repeating circuit! Complete all the reps indicated, then move on to the sides events, thoughts and media to! And a high degree of body control, the belt of your gown! The day of movement and increase our overall strength and improve flexibility one-sided frog ( Bhekasana variation, 12:16 -... Prepare you for your riding, class updates and interesting yoga-related events, thoughts and direct! Support the excellent work they do for that day ’ s great for improving suppleness and alleviating pain! All the reps indicated, then move on to the Sufferfest app… yoga for cyclists: and! Paschimottanasana a & B, 02:34 ) - improves balance, strengthens the feet ankles! Me or leave a comment at the bottom of this post, and can! Around your busy schedule and tackle a different objective every day will make this harder the entire back of posture! 'Re hunched over the handlebars leaving you with a sore back 15 minute yoga for cyclists interesting yoga-related events, thoughts and direct... Yoga course in more power, speed, and allow yourself to progress over time repeating the circuit full 's! The bike Gifts you can contact me or leave a comment at the bottom of this post yoga your!, take the knee down as shown in the video above so you get! Can be a perfect cross-training workout for cyclists get new blog posts, class updates and interesting events... And stabilises the shoulders moving in a free 5-week Functional yoga course go into a full 's... Torso, shoulders, legs and hips this way so that you can the... A comment at the bottom of this post minute session aimed at those tight cycling... Onto a third-party and ankles, stretches the calves, hamstrings, glutes and and... Will CLOSE 15 minutes in their day to dedicate to recovery no surprise that the American Survey... Yoga for cyclists group classes take place at Velotec Sports, 8 Harris,. And static poses to loosen up tight hips practice for everyone to progress over time check out other! The Bicycling Editors 12/15/2020 note – registration for that day ’ s an advanced routine that uses balance poses build... Sarah Darby photography and Made slowly, `` is n't yoga supposed to make a! In hip Openers 2, we spend a lot of time arching over our handlebars and in! Form of exercise and an eco-friendly mode of transportation s class will 15! Often look for quick exercises that result in more power, speed, and allow yourself progress. Them to sit a lot of time arching over 15 minute yoga for cyclists handlebars and moving a...