Jordan
While cycling is a great low-impact workout, it can get repetitive and limit the motion of your lower body. The best way to neutralize the effect of cycling on your muscles is through yoga.
You should practice the ten yoga poses compiled below.
- Downward Facing Dog (Adho Mukha Shvanasana)
This is a great all-in-one stretch that releases tension through your spine, and calves while opening up your hips.
How to:
Touch your hands to the ground and bend your knees. Now move your legs backward with hands in the same position, but slightly in front of your shoulders. Forming a triangle with your body. Make sure your spine is straight and knees aren’t bent.
- Cat-Cow (Marjaryasana-Bitilasana)
This move is helpful for cyclists with back pain issues. Besides that, a cat-cow pose also improves posture and balance.
How to:
Position your hands and knees on the ground. Your wrists must be directly under your shoulders and knees hip-width apart. Now, arch your back upwards. Then move into a cat position by rounding your back.
- Backbend (Urdhva Dhanurasana)
An advanced camel pose, the backbend gives you an energy boost just like cycling regularly does. Now, if you’ve been trying to get into cycling for a long time, get a basic exercise bike from here.
How to:
Lie flat on your back, bend your knees with feet on the ground and aligned with your hips. Then place your arms beside your head with forearms perpendicular to the floor. Now carefully lift your tailbone and hips upward until your body forms a bow facing the ceiling.
- Camel Pose (Utrasana)
The camel pose is an excellent yoga pose to open up your chest while strengthening your shoulders and back.
How to:
Kneel on the ground with knees hip-width apart and toes flat on the ground. Now bend backward while placing your right palm on your right heel and left palm on your left heel.
- Wide-Legged Forward Bend (Prasarita Padottanasana)
This yoga pose is great for lengthening and strengthening your hamstrings, calves, feet, and back.
How to:
Stand with legs wide apart and bend down with your spine straight. Maintain a slight bend in your knees and place your hands on the ground between your legs. If you don’t feel comfortable, it is better to take help of an expert yoga instructor instead.
- Belly Twist (Jathara Parivartanasana)
Lower back stiffness is a common issue among cyclists. But by doing jathara parivartanasana a few times you can quickly relieve lower back issues.
How to:
Lie flat on your back with hands stretched to your sides. Twist your left leg to the right side while maintaining your thighs at a 90-degree angle at your chest, and vice versa.
- Cobra Pose (Bhujangasana)
If you want to stretch out your spine while strengthening it, do the bhujangasana.
How to:
Position your forearms flat on the ground and move your upper body towards the ceiling making an inward arch with your spine.
- Lizard Pose (Utthan Pristhasana)
Your quads are constantly working while cycling. Thus, relieve its tension and soreness with the beneficial lizard pose.
How to:
Start in a downward-facing dog position and place your right foot outside your right hand. Your right knee should be at a 90-degree angle and above the ankle. Now place your elbows on the ground with forearms flat on the ground.
- Butterfly Pose (Baddha Konasana)
This pose is great to loosen up the inner thigh, groin, and spine area.
How to:
Sit down with your feet touching their soles. Then slowly bend your chest toward the ground while stretching your hands in front. Go as low as comfortable.
- Pyramid Pose (Parsvottanasana)
The parsvottanasana stretches your spine and hamstrings while calming your brain.
How to:
Bring your left leg forward in a slant while maintaining a slight bend in your right knees. Now lower your back until your face touches your left leg’s knee.
