In this beginner yoga sequence, we increase flexibility in muscles throughout the body. I'll introduce you to some basic postures that you'll find in many yoga classes—including Mountain, Standing Forward Bend, Cat-Cow, Child and Final Resting Pose (also known as Corpse or śavāsana). PRIMARY MUSCLES STRETCHED Calves and hamstrings Hips and...
FLEXIBILITY SERIES
This series is based on static stretching—to increase flexibility, improve range of motion, release tight muscles and alleviate muscular pain. The routines get progressively more difficult, from beginner through to intermediate. They are best to do after a ride or a long day's work to release tension in tight muscles and keep you pain-free. Find out more here.
In this sequence, we'll focus on releasing tension in the backs of the legs—in the ankles, calves and hamstrings. Tight hamstrings are often part of the picture when it comes to lower back pain and releasing them can provide immediate relief. If you have lower back disc issues, you may be advised against practicing Forward Bends. Please check with...
In this sequence, we work on spinal extension with a series of increasingly intense backbends. Backbends are some of the most crucial poses for mountain bikers as they reverse the rounded-forward riding position. As your spine is already under significant pressure, please be careful not to push it. Try to stay mindful and relaxed in the poses. In...
In yoga, we rotate the spine in standing, seated and reclining poses. In this sequence, we move through some simple twists in each of these positions. I cannot overstate the importance of twisting poses for mountain bikers. However, if you're not used to moving your spine in this way, please start gently. Your range of motion will increase...
According to legendary CrossFit trainer and physical therapist, Kelly Starrett, "Spend as much time in a lunge as you can." Tight hips can be crippling for riders but luckily yoga has a tonne of poses to loosen them up. This sequence stretches the hips from every angle. It's one of the most watched videos in the whole collection. PRIMARY MUSCLES...
You don't get much lateral movement on the bike so it is a key area to pay attention to. Sidebends stretch muscles throughout the body, increase mobility in the spine, alleviate pain in the shoulders and neck, improve posture, increase breathing capacity and feel really good. PRIMARY MUSCLES STRETCHED Obliques Lats, shoulders and triceps Outer...
In this routine, I break down Sun Salutation A—a classic sequence of poses that you find in many yoga classes. When you're more confident with the poses, try to sync your breath and movement. Inhale when you extend your spine or open your body up and exhale when you flex your spine or close your body down. This takes a lot of practice, but in...
In this sequence, we’ll progress to some more advanced backbends. Please be super cautious—taking the modified version of any pose that feels uncomfortable. Backbends increase spinal mobility as well as opening up the hips and chest—making them incredibly beneficial for riders. Just don't take them too fast. PRIMARY MUSCLES STRETCHED Hip flexors...
In this sequence, we flow through some deeper hip opener and quad stretches, including Low Lunge, Lizard and Half Frog and finish with 3 hip openers on our backs—Wind-Relieving, Happy Baby and Reclining Butterfly. Sounds like a trip to the zoo! PRIMARY MUSCLES STRETCHED Hip flexors and quads Groin and adductors External hip rotators and glutes...
I tend not to focus as much on forward bends, as backbends, twists and sidebends, because you already spend so much of your time with your spine rounded forward. Having said that, in yoga, forward bends are how we stretch the calves and hamstrings, so we don't want to leave them out. PRIMARY MUSCLES STRETCHED Calves and hamstrings Spine EQUIPMENT...
This sequence focuses on twists and sidebends that will be great to include in your training program—especially if you're trying to get sideways. If you notice that you're holding your breath when you put your lungs and ribcage in uncomfortable positions, see if you can be conscious of this and try to breathe more normally. PRIMARY MUSCLES...
This is the third hip-opening sequence in the Flexibility series. If tight hips are an issue for you, cycle through this video, Flexibility 5 and Flexibility 9 so that you don't get stuck in a groove. It's important that you mix up your yoga routines as you do all other aspects of your training. PRIMARY MUSCLES STRETCHED Hip flexors Groin External...
In this sequence we open up the hip flexors, stretch the chest and activate the glutes, in preparation for one of the deepest yoga backbends—Wheel. This advanced pose is great for improving your flexibility, strength, mobility and balance—all at the same time. PRIMARY MUSCLES STRETCHED Hip flexors Abs Chest and shoulders Spine EQUIPMENT Mat TIMING...
Depending on the flexibility of your quads and hip flexors, this sequence is either going to be incredibly hard or a walk in the park. You can always keep going with the modified sun salutation variation where you drop down onto your knees as the full version is fairly advanced and takes a lot of practice. PRIMARY MUSCLES STRETCHED Quads and hip...
In the final sequence in the series, we put everything together as we flow through Sun Salutation A, Lunge Salute, Sun Salutation B and a hip-opening sun salutation variation. The aim is to stretch as many muscles throughout the body as we can. PRIMARY MUSCLES STRETCHED Calves and hamstrings Hips and groin Spine and shoulders EQUIPMENT Mat TIMING...