Bridge is a key mountain bike counterpose that activates the posterior chain and can help to alleviate knee, lower and upper back pain.
KNEE PAIN POSES
Here are some poses to help alleviate knee pain. Try to regularly practice backbends to strengthen your glutes, standing poses to strengthen your knees, and poses to stretch your hamstrings and IT band. You can find out more about cyclist's knee or patellofemoral pain syndrome in this article.
Chair pose and its variations strengthen the feet, ankles, knees, quads, glutes, lower and upper back, and can help to alleviate knee pain.
High Lunge stretches the ankles, calves, hamstrings and hip flexors, strengthens the hips, and can help to alleviate knee and lower back pain.
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.
Reclining Hand-To-Toe pose is the safest calf and hamstring stretch in yoga because it takes the lower back out of the equation.
Reclining Spinal Twist is a key pose for mountain bikers that can help to alleviate lower back, neck and pain in between the shoulder blades.