Yoga For Cyclists

Submitted by Kevin Pederson on February 17, 2012

Most cyclists need specific exercises to alleviate their muscle tightness that takes place due to long hours of being logged on the saddle of the cycle. Yoga offers some excellent exercises that could relieve cyclists from muscle tightness and sprains. Most yoga poses are focused on building flexibility, core strength and equilibrium that works out to be an excellent practice session for a zealous cyclist.


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A number of cyclists who have turned to yoga have realized the value that the yoga exercises have brought to their flexibility while making them less injury prone than before. Moreover, the visualization aspect in yoga poses allows one to concentrate on the task at hand and eliminate any kind of negative or pessimistic thoughts they might experience while ascending on a difficult ride.

While cycling, all the leg muscles are constantly in motion including the quadriceps, the hamstrings, and the hips.

Due to the factor of being in motion constantly, the quadriceps muscles are overdeveloped while the hamstrings become tightly strung which sometimes causes the hips to move out of alignment. Moreover the cyclist's spine is constantly arched forward and that could lead to tightness in the neck muscles. A cyclist needs to maintain a proper form, failing which; he could suffer from excruciating pain in the muscles and also a strained shoulder and back. Yoga poses are extremely instrumental in easing muscle tightness, maintaining the alignment of the spine in addition to building core strength. Moreover, yoga calls for attention to breathing techniques and building a mind-body connection which can be employed by a cyclist to bring about mental clarity and composure.

One important yoga poses that can be tried before a long cycle ride:

  • The Intense Side Stretch or the Pyramid pose (Parsvottanasana) - The Intense Side Stretch or the Pyramid pose is a wonderful yoga pose that can help to promote balance and open up tightly wound hamstrings and the illiotibial bands.

To do this pose: Stand erect in the Mountain pose with the feet close to each other or in proximity. Move your left foot behind approximately two to three feet and slant the back foot out marginally. Square up your hips and face them in the front. Draw the hands behind the back while bending the arms and clasping the elbows. As you do so, inhale deeply as you are looking upwards. Open up the chest and exhale gently. Remember to keep the spine erect as you fold ahead over your straight right leg. Hold on to this pose for about 30 seconds and repeat the same on the other leg.

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