4 yoga workouts that will improve your cycling

The ideal situation for any active athlete is to train in comfort without injury as frequently and for as long as that training plan dictates.

This is where a few carefully selected yoga poses can help, especially if you’ve ever cut a bike session short due to a niggling lower back.

Of course, stretching and strength work are no guarantee against injury but they can help reduce the likelihood of the common kinds of repetitive strain complaints that often befall triathletes simply by ensuring the body moves as it should, with minimum strain and restriction.

This, of course, contributes to good form, for example when dropping aero on the bike.

If you’re new to yoga there are a confusing array of stretches out there, so I’ve narrowed down four for swimming, four for cycling below, and four for running.

They’re no substitute for a 60-minute yoga session but they will still keep you mobile and moving.

Best yoga exercises for cycling

Below are four movements that your body will crave after hours in the saddle. The Lying Twist gently eases out the lower back so start with this, maybe swaying the legs from side to side and then relaxing into it.

The Cobra Sit-Ups stretch the tummy and ease the spine into extension after time spent held in flexion.

I insist that all my triathlete clients do the Figure Four Stretch if they’re time-crunched as it releases the glutes (and piriformis with the tweak described below).

Finish with a quad technique that will allow you to gradually increase the stretch in a controlled way.

Hold each static stretch for 20 seconds or longer. Repeat each dynamic (moving) stretch x4.

1. Lying Twist

Aim: Release post-ride back tension in a gentle way.

Method: Lie on your back with your legs bent and feet together. Take your arms shoulder-height, palms facing up.

Lower your knees slowly over to the right side and turn your head to the left. Relax and take a few deep breaths before switching to the other side.

Or you can sway the knees slowly from side to side before settling in to hold.

2. Cobra Push-Ups

Aim: Counter the flexed cycling position by working gently into spinal extension

Method: Lie on your front with your arms bent and hands close to your ribcage. Look downwards. As you inhale lift your upper body as high as is comfortable for your lower back. As you exhale lower back down. Repeat x 4.

If the back feels good in the high Cobra position hold for up to 10 seconds.

3. Figure Four Stretch

Aim: Release the glutes (and piriformis) A must-do technique!

Method: Lie on your back with your legs bent and feet on the floor. Lift your right leg, turn your knee out and lay your right ankle on top of your left thigh. Remain here if this feels tight.

To go deeper lift your left foot off the floor and hug the legs in towards you. You can either hold behind your left thigh or on top of your left shin.

Play with tilting the legs slightly to the left to target the piriformis muscle in the centre of your glutes and hugging in tighter.

4. 90-Degree Quad Stretch

Aim: Release the hard-working quads in a controlled, accessible way

Method: Sit with your legs bent, feet a little wider than hip-width. Lower your legs to the right and rest on your right forearm. Reach your left arm around to hold your left ankle.

Take your time slowly drawing back the left leg like a bow, to gradually increase the quad stretch over time.

These exercises were taken from Lexie Williamson’s book Yoga for Cyclists, by Bloomsbury Publishing.

Top image credit: Getty Images