8 Yoga Poses That Every Serious Cyclist Must Learn

Samrat PashamYoga for cyclists, Yoga For Health0 Comments

8 Yoga Poses That Every Serious Cyclist Must Learn

8 Yoga Poses That Every Serious Cyclist Must Learn

 

Are any of these you?

You can cycle for miles and still have energy left over to hit the gym/ play a sport / dance / run.

You cycle to and from work and that seems completely normal to you.

Cycling helps you clear your mind.

Your social circle consists of other cyclists.

Shopping for bicycle parts gets you excited.

Weekend activities somehow seem to include a cycle.

If you found yourself answering yes to any of these – Congratulations you are a serious cyclist and also very awesome.

In this post, We have curated some yoga poses that we believe will help guard against some of the most common overuse injuries that happen to serious cyclists.

The yoga poses we have chosen can help with the following pesky conditions that seem to bother cyclists.

  • Cervical and upper back pain
  • Lower back pain
  • Strains and Sprains of the calf muscles
  • Achilles and Patella tendinitis
  • Strains of the quadriceps and Hamstrings

Our yoga guide today is the radiant Nicole Marie Story. She is a self described “HUMAN ON EARTH”, Dog mom, Athlete, Writer and Entrepreneur. Nicole is releasing her first book in Autumn 2017. You can connect with her on Instagram @nicolemariestory9 or www.nicolemariestory.com

Here are our 8 ‘must-learn’ yoga poses for cyclists

I have tried to practice along for the poses – some of you may find it useful to watch how to get into the poses.

*These poses incorporate a mix of backbends, heart openers and stretches of the thighs, calves, quads and hamstrings. They help bring balance to your posture and counter the muscle stress and tightness.

**Always remember to move along with the breath. Its not important to make a mirror image of the pose. Never try to force the body where it is not ready to go. Whenever you encounter a pose that feels painful to progress in – a great strategy is to modify the pose and use props or supports.

Bound Angle Pose (Sanskrit :Baddhakonasa)

pronounced BAH-dah-cone-AHS-ana

Butterfly Pose (Baddhakonasana)

Why you want to practice this pose :

  • Stimulates abdominal organs, bladder, and kidneys.
  • Improves general circulation.
  • Stretches your inner thighs, groins, and knees.
  • Helps relieve mild depression, anxiety, and fatigue.

Watch a demonstration

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Camel Pose (Sanskrit :Ustrasana)

pronounced OOS-traH-sana

Camel Pose (Ustrasana)

 

Why you want to practice this pose :

  • Opens up the hips, stretching deep hip flexors
  • Stretches and strengthens the shoulders and back
  • Expands the abdominal region, improving digestion and elimination
  • Opens the chest, improving respiration
  • Relieves lower back pain

Watch a demonstration

Subscribe to this YouTube channel → 

Pigeon Pose (Sanskrit :Kapotasana)

pronounced Kha-pO-tA-sana

Pigeon Pose (Kapotasana)

 

Why you want to practice this pose :

  • Stretches the legs, groin and opens the hips.
  • It is great for the abdominal organs.
  • It opens the chest and shoulders and can correct postural problems.
  • Can relieve lower back pain and stiffness in the back muscles.
  • It helps with sciatica pain.

Watch the demo:

Subscribe to this YouTube channel → 

Low Lunge (Sanskrit :Anjaneyasana)

pronounced Aahn-Jan-ne-yah-sana

Low Lunge (Anjeyasana)

 

Why you want to practice this pose :

  • This is another great hip opening pose
  • Works by stretching the Quads, Hamstrings and groin.
  • Strengthens your knees
  • Helps build stability and balance and improves focus.

Watch the demo:

Subscribe to this YouTube channel → 

Reclined Hand-To-Big-Toe Pose (Sanskrit :Supta Padangushtasana)

pronounced Soup-tah Paa-dha-aNgusht-ahsana

Reclining Hand-To Big-Toe Pose (Supta Padangusthasana)

 

Why you want to practice this pose :

  • This is a calming pose.
  • Stretches the hamstrings and calves.
  • Strengthens the thighs.
  • Improves digestion and stimulates the liver and kidneys.
  • Helps relieve headache and insomnia.

Watch the demo:

Subscribe to this YouTube channel → 

Fish Pose (Sanskrit :Matsyasana)

pronounced Mat-syah-sna

Fish Pose (Matsyasana)

 

Why you want to practice this pose :

  • This pose is called the destroyer of diseases.
  • When performed with padmasana (lotus legs) it stretches the deep hip-flexors
  • Stretches the muscles between the ribs.
  • Stretches and stimulates the muscles of the belly and front of the neck
  • Strengthens the muscles of the upper back and back of the neck
  • Improves posture.

Nicole has shown us the traditional version with lotus legs I am practicing the easier version without the lotus legs

Watch the demo:

Subscribe to this YouTube channel → 

Head-To-Knee Pose (Sanskrit :Janu Sirsasana)

pronounced Jaa-Nu Sir-saah-sna

Head-To-Knee Pose (Janu Sirsasana)

 

Why you want to practice this pose :

  • Calms the brain and helps relieve mild depression.
  • Stretches the spine, shoulders, hamstrings, and groins.
  • Stimulates the liver and kidneys and improves digestion.
  • Relieves anxiety, fatigue and headache.

Watch the demo:

Subscribe to this YouTube channel → 

Half Lord Of The Fishes Pose (Sanskrit :Ardha Matsyendrasana)

pronounced Arr-dah Math-Sayen-Dra-Sanah

Half Lord of The Fishes Pose (Ardha Matsyedrasana)

 

Why you want to practice this pose :

  • Tones and strengthens abs and obliques
  • Stretches and energizes the spine
  • Open the shoulders, neck, and hips
  • Increases flexibility, especially in hips and spine
  • Detoxes the abdominal organs and improves digestion.
  • Helps with backache, fatigue and sciatica
  • Stimulates liver, heart, lungs, kidneys and spleen

Watch the demo:

Subscribe to this YouTube channel → 

 

Samrat Pasham

Samrat Pasham is a Hyderabad based Yoga Alliance 200 Registered Yoga Teacher. He is a self-confessed inversion-addict and can often be seen spending time upside down. Samrat believes that Yoga is for everybody and every-body. He is keenly interested in mindfulness, nutrition, holistic health and movement.

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