Yoga for cyclists with Karen - EP02

Words & video: Charlie Coquillard / Yoga teacher: Karen Norris 

Introduction

In the second episode of Yoga for Cyclists, Karen focuses on stretching and lengthening the hamstrings to avoid lower back pain and related injuries.

She recommends completing these exercises post-ride to release built up tension in your body and to aid recovery.

Triathletes will also benefit from this warm down yoga after running training to relieve similar built up stress.

Karen crafted six easy poses she integrates into a flow you can do at home.

All this in under 10 minutes meaning it’s perfect to do after a ride to wind down.

How can I use Yoga to improve my hamstring mobility and avoid lower back pain while cycling?

Hamstrings are under a lot of pressure when cycling and not looking after them can lead to lower back pain.

Any injury to your hamstrings will mean you won’t be getting back on your bke quickly.

By lengthening and strengthening the hamstrings we’ll be able to reduce back discomfort and improve your cycling performance.

You’ll also be able to deliver more power to every pedal stroke.

To achieve this in under 10 minutes a day follow these poses chosen specifically by Karen our Yoga for Cycling expert.

Downard Dog Soomom Yoga Cycling

Downward Facing Dog pose

This classic yoga pose is perfect for strengthening and lengthening the hamstrings after a long ride.

Slowly start to bend your knees alternating from left to right to add an extra push. 

Forward Bend Yoga Cycing

Forward Bend pose

The forward bend will work to continue to lengthen the hamstrings, maximising the mobility and releasing tension in your lower back.

Improving mobility from your feet, along your spine to your head this bend is a great way to wind down after a long bike ride.

Half Split Yoga Cycling

Half Split pose

Gently extend each leg into a half split pose and make sure you work within your current range of motion to avoid over exerting yourself.

Each time you do this half split you’ll notice improvements in your hamstring flexibility and this will be carried onto your bike too.

Lunge Pose Yoga Cycling

Lunge Position pose

Incorporating aspects of the half split, continue to alternate between both legs to extend both hamstrings in a lunge position.

Work on gently releasing tension built up in your legs and building flexibility each time.

Sitting Pose Yoga Cycling

Sitting Forward Bend pose

The forward bend will push your hamstrings to their most elongated position.

Make sure you are in a stable and comfortable position before entering this move, but with good technique you can build mobility that will bring greater power through your glutes.

Reverse Tabletop Yoga Cycling

Reverse Tabletop pose

A final pose to release the muscles we’ve used in this session, starting with the glutes, hamstrings, core and shoulders.

Move in a fluid motion and feel the muscles relax as you complete the movement.

Conclusion

It’s important to make maintenance and recovery of your body a priority if you cycle regularly.

Make sure you complete these exercises regularly to see results when you ride.

Follow us on instagram, or subscribe on Youtube to see future videos in this series.

Sign up to our newsletter to get updates as soon as they are released.

Checkout Episode 3: Improve hip mobility & build pedalling efficiency while cycling in under 10 minutes

Or Checkout the Full Yoga for Cyclists series here

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