As a seasoned yoga instructor specializing in athlete recovery, I've seen how prolonged cycling tightens muscles in the hips, neck, back, and shoulders—often unnecessarily. These targeted yoga poses release that tension, freeing up energy for peak performance on every ride.
Targets: Hips, shoulders, and lower back
Lie on your back and draw your knees toward your chest. Keep your arms and shoulders grounded on the floor, then gently drop your knees to the left. Hold for 10 deep breaths, then repeat on the other side.
Targets: Chest, abdomen, thighs, lumbar muscles, back, neck, and shoulders
Lie on your back with knees bent and feet hip-width apart on the floor. Arms at your sides, palms down. Press into your arms, shoulders, and feet to lift your hips and back. Clasp hands behind your back, roll shoulders underneath, and squeeze inner thighs together to keep them parallel. Hold for 10 steady breaths.
Targets: Outer legs, hips, and glutes
Lie on your back and hug knees to chest. Cross right thigh fully over left, pressing thighs together. Grasp the outer ankles and draw them toward hips or shoulders until you feel a stretch in the right hip or glute. Lengthen the right side by pressing hip slightly away and down. Hold for 10 calm breaths, then switch sides.
