In this beginner yoga sequence, we increase flexibility in muscles throughout the body and get to know some of the basic yoga poses.
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 about yoga for flexibility here.
In this sequence, we'll focus on stretching the calves and hamstrings, spine and shoulders. It's great for relieving lower and upper back pain.
In this sequence, we work on spinal extension. Backbends are crucial for mountain bikers as they reverse the rounded-forward riding position.
In this sequence, we move through standing, seated and reclining twists. Move slowly and mindfully—taking care not to over-rotate your spine.
Legendary CrossFit trainer and physical therapist, Kelly Starrett, advises athletes to: "Spend as much time in a lunge as you can."
Sidebends stretch muscles throughout the body, increase spinal mobility and alleviate pain in the lower back, shoulders and neck.
In this routine, I break down Sun Salutation A—a classic sequence of poses that you will find in many hatha and vinyasa yoga classes.
Backbends increase spinal mobility as well as opening up the hips and chest—making them incredibly beneficial for riders. Take them slow.
In this sequence, we flow through some deeper hip openers—Lizard, Half Frog and Reclining Butterfly. It sounds like a trip to the zoo.
I tend not to focus as much on forward bends because you already spend so much of your time with your spine rounded forward.
This sequence focuses on twists and sidebends that will be great to include in your training—especially if you're trying to get sideways.
If tight hips are an issue for you, cycle through multiple different hip-opening sequences so that you don't get stuck in repeating patterns.
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.
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.
In this sequence, we flow through Sun Salutation A + B, Lunge Salute and a hip-opening Sun Salutation to stretch muscles throughout the body.