This sequence is designed to address the common muscular imbalances experienced by mountain bikers that correlate with lower back pain.
This core strength and balancing sequence gets straight into it—culminating in a fun and challenging arm balance called Crow pose.
This twisting sequence is designed to wring out tension throughout the body—with a specific focus on the spine, abs and obliques, and hips.
In this morning sequence, we start with a short breathing exercise, mobilise joints throughout the body and transition into deeper stretches.
You can practice this static stretching sequence after a long ride to release tension in muscles you've been working.
Sidebends stretch muscles throughout the body, increase spinal mobility and alleviate pain in the lower back, shoulders and neck.
This gentle recovery sequence is designed to give your muscles and joints a chance to repair and grow stronger between training sessions.
This gentle seated sequence is designed to release tightness in the neck and shoulders, improve t-spine mobility and relieve upper back pain.
This core sequence is designed to strengthen your abs, obliques and lower back. Try to include 2-3 core workouts in your training every week.
This is a gentle sequence you can do if you're feeling achy from over-training, working too hard or exhausting travel commitments.
This sequence is designed to loosen up the neck, shoulders, spine and back—releasing tension throughout the body and relieving areas of pain.
Love getting your emails Abi. I’m a 61 year old avid mountain biker out of Rossland BC Canada.
I'm a mid-40s, stupidly busy mountain biker with rotten flexibility and a low tolerance for time wasting bullcrap.
I’ve been mountain biking for around 5 years and did a fair bit of running and road biking before that.
I've been riding mountain bikes with fanatical enthusiasm since 1990, when I got my first ever mountain bike.
For me, yoga was something that I considered doing but never actually took a chance on until Abi's first article came out on Pinkbike.
I started yoga as a daily, 15-minute routine in the morning with my coffee, before going to work.
When I was 7, I fell ski-ing and my leg almost did a full rotation. When I was 8, I graduated from a wheelchair to crutches.
At the ripe old age of 37, I had an acute gout attack. I can only describe this as what it would feel like if your foot was being crushed in a vice.
Since starting to use Abi's post-ride yoga routines for mountain bikers, I've noticed a big reduction in my back pain.
20 years ago, I was involved in a big motorcycle accident leaving me with a crushed vertebrae (T10) and prolapsed discs (L5,4).
I saw your videos a few weeks back. I thought I'd give it a go after my mountain bike spins and it seems to have worked.
Huge thanks for your pinkbike videos which have genuinely improved my standard of life and cut the physio bills down a bit!
Work these days has been crazy! I do not know how I could handle all that without my 2 yoga days a week and riding on the weekends.
15 minutes of yoga a day keeps the doctor away! Yoga 15 has bike-specific routines which are very helpful and practical for me.
Last year I did the Indian Pacific Wheel Race across Australia, which saw me spending many hours in the saddle.
Abi’s yoga videos have improved my life dramatically having herniated a disc in my lower back over ten years ago.
I played around with a few yoga DVDs over the years. Static pose, 30-minute routines—nothing MTB-focused, just general movement stuff.
Being an avid enduro racer, road racer and father of 2 little ones, I have very limited training time during the week.
I started doing yoga after reading a few of your articles on PinkBike and being pushed to by my girlfriend.
Finding Abi's articles on a dedicated mtb site is definitely a blessing!
As an MTB and road rider, I have always had issues with bike position and body soreness that was different depending on the bike that I was on.
Thank you for your session for auld giffer mountain bikers like myself. For the first time in years I don't wake up with a bad back.
I see a yoga practice as a core tool to help me recover, increase flexibility and balance, and maintain my body for the years ahead.
I've been using Abi's 15 minute post-ride routine for the past couple of seasons. I use it after every ride because it's so quick and simple.
A few years back I was knocked off my motorbike in which I did some muscle damage to my shoulder.
I’ve been riding bikes since 1979, I’m a mountain bike photographer and I broke my back on a job on a motorbike in 2010.
I started practicing yoga with your videos because I have a disease that brought me down to about 15-20% mobility.
After a winter of back problems, I realised that I needed to put some time into stretching and building core strength.
I started practising yoga with the 15-minute videos that were first posted on pinkbike. This was when I was cycling a tonnes.
Almost six years ago I learned to love mountain biking and I do it now as often I can.