Bridge is a key mountain bike counterpose that activates the posterior chain and can help to alleviate knee, lower and upper back pain.
Backbends typically stretch the front of the body and strengthen the back of the body. They are great for improving posture, activating the glutes, mobilising the spine, increasing breathing capacity and relieving upper and lower back pain.
Camel pose is an advanced backbend that improves spine and shoulder mobility, stretches the hip flexors, abs and chest, and strengthens the glutes.
Cat-Cow is key for mountain bikers to mobilise the lumbar, thoracic and cervical spine, relieve tension in the back and neck, and improve posture.
Cobra pose is a key backbend that increases spinal mobility, opens up the chest, stretches the abs and improves posture.
Dancer pose is an advanced balancing, hip opener that stretches the quads, hip flexors, abs, chest and shoulders, and strengthens the hips.
Fish pose is an advanced backbend that opens up the chest, increases spinal mobility, strengthens the abs, and alleviates pain in the thoracic.
Flying Locust is an advanced pose that increases spinal mobility and stretches the abs, hip flexors and quads. It's awkward so take it easy.
Half Frog is an advanced backbend that stretches the feet, ankles, knees, quads, abs, chest and shoulders and increases spinal mobility.
Locust is key for mountain bikers to activate and strengthen the posterior chain—to alleviate low back pain and pain in between the shoulder blades.
One-Handed Tiger challenges your balance, stretches the quads, hip flexors and shoulders, and increases spinal mobility.
Puppy pose is a key restorative counterpose for mountain bikers that targets the thoracic and releases tension at the lower back.
Reverse Warrior is a tricky pose that strengthens the quads and hips and stretches the side of the body as well as the calves and hamstrings.
Snake pose is a great counterpose for mountain bikers to strengthen the mid back, lower back and glutes and open up the shoulders.
Sphinx pose is a beginner level backbend that increases spinal mobility, improves posture and can help to alleviate lower and upper back pain.
Upward Facing Dog is an advanced backbend—similar to Cobra pose that is practiced mostly as part of Sun Salutation A and B.
Wheel pose is an advanced backbend that stretches the front of the body and strengthens the back of the body. Please be careful in this pose.
Wild Thing is an advanced backbend that improves spinal mobility, challenges your balance and strengthens the chest and shoulders.