Yoga for cyclists
As a keen commuting cyclist, I am somewhat familiar with the experience of tight hamstrings, gluteus and quads. As a yoga teacher, I am aware that some areas of the body become weaker, tighter and stiffer, whilst others get stronger- this is where a smartly thought through asana practice may help relieve some areas of tension caused by regular cycling.
This works on many levels – casual cyclists may find a sense of ease in their yoga practice by focusing on certain postures (which for instance release the psoas or quadriceps muscles), whereas committed cyclists will probably discover that over time, yoga can enhance their performance. This happens in many ways through yoga – on the physical level, applying asana in a therapeutic way, and on a spiritual level by releasing mental tensions, increasing concentration and breathing patterns. These are just some of the outcomes of a regular practice but, as with everything in life, patience, perseverance and loving kindness are key.
Cycling requires both physical strength as well as strength of mind – focus, concentration and awareness to be efficient on the road. The attention to breath and the mind-body connection found in yoga, can be used by cyclists so as to maintain mental clarity and a sense of calm.
Yoga postures can be extremely beneficial if practiced with consistency and awareness (meaning being aware of sensations and avoiding too intense stretching, intensity is fine, but sharp pain, especially in the joints, is not a good sign!). Awareness of breath practiced in a yoga class can bring more focus and calmness beyond the mat, and employing simple techniques like Ujayi breath or full diaphragmatic breathing will increase the capacity of the lungs, elongating each inhale and exhale, thus deepening the cycling experience.
When cycling, the quadriceps, hamstrings and hips never rest, so those areas often become overdeveloped and tighter. In some case the hips may be pulled out of alignment by tight hamstrings, and the constant flexing of the spine may cause shoulder or back pain. Practiced correctly, Yoga asana will help ease muscle tightness, whilst aligning the spine, hips and knees. Practice poses such as supta virasana, or the pigeon, if the knees allow it, and have a couple of blocks and/or blankets to hand. This is especially useful when holding the postures for a little longer than usual.
The key point is to avoid imbalances and discover breathing practices that may help expand the lung capacity so we - cyclists - can breathe deeper and with more ease.
Practice Sequence – one of many possibilities for those who cycle or simply fancy a lower body focus practice.
Warm up: Begin with lying on the back with the knees bent and hip distance apart. Let the knees slightly touch to release the lower back and just spend a few moments noticing the breath, sensations in the entire body.
‘Thread the needle’ or ‘Eye of the needle’ (Sucirandhrasana) – safe way to gently open up the hips and hamstrings without putting too much strain on the back. bend the right knee, placing the outside of the right ankle below your left knee. Try to maintain a neutral pelvis and a gentle flexion of feet to keep the posture healthy on the knees. To intensify the pose, bring the inner arch of the right foot closer towards the left shoulder.
Hold each side for five to ten breaths.
Spinal twist with knees bent, arms shoulder width apart, palms flat. Try to keep the shoulders grounded as you release the back. Look towards the opposite shoulder to deepen the stretch in upper back and neck. Hold each side for 5 breaths.
(Roll up and down to sitting.)
Virasana - ‘hero pose’: sit on a block or two (or three!) in between your heels– pain in the knees is not negotiable!)
The aim is to lengthen the quadriceps, which tighten up when cycling. This is also an internal rotation of the hips, so it may either feel very accessible or inaccessible, depending on bone structure.
Supta Virasana – ‘ reclined hero pose’. same indications as above, but be especially mindful of knees when going back.
Hold both poses for 10 to 15 breaths (they may be held for up to 3 minutes)
Pashimottanasana - Forward bend: The classic hamstring stretch, but this means that it's not all about touching your toes. Work on moving into the forward bend by tilting from your pelvis and above, while keeping the spine long rather than rounded. Work with the breath by lengthening the spine on each inhale and deepening the forward bend on each exhale.
Marichyasana A – a good, although complex pose, to help lengthen the hamstrings, hips, back and shoulders. The aim is to make space in those areas, so lengthening out of the trunk and keeping the chest lifted is key.
Utrasana – ‘camel’: the quadriceps, the large muscles in the front of the thighs, are especially in need of stretching for most cyclists. This pose also accesses the ribcage and chest area. One can practice Utrasana with blocks under the hands to emphasize the quadriceps stretch over the back bend. (Blocks can also be used in between the thighs to keep the thighs active and the back spacious).
Setu Bandasana – ‘bridge’:
This bridge is a great counter-pose for upper body positioning while on your bike. This direction of this pose counterbalances cycling posture by opening up the front line of the body whilst strengthening the spine.
Other areas involved are the hamstrimgs, IT band, gluteus, hip flexors, shoulders, chest and wrists. Interlacing the fingers behind the back in bridge pose intensifies the stretch in the ribcage and shoulders (the action of drawing the shoulder blades together will release the shoulder girdle and neck muscles).
Hold for eight breaths and then release – if you still have energy, come up one more time.
Finish
One inversion, either shoulderstand or any other suitable pose to reverse the flow of blood through the vessels - again a benefit for cyclists who use their legs a little more intensely than most of us.
Complete the sequence with a few minutes (or more!) of breathing – simple Ujayi breath is excellent or Nadi Shodana to regulate and calm the nervous system.
Leave plenty of time for a final relaxation to soak up the practice and let your body rest!
Note: if you want to make it a more dynamic sequence, add a few rounds of classical sun salutes, which include low/high lunges. This will warm up the entire body, loosen joints and the lunges will add some intensity to the hip area and psoas muscle.
