YOGA FOR CYCLISTS
What are some of yoga's benefits?
Improved Balance
Strengthening
Increased Endurance
Increased Flexibility
Tell me more!
Yoga's benefits are numerous. How's your balance? Maybe you
want to improve your pedal power or ease the wrist action on a ride.
Whatever your goals, be sure to include a yoga class in your routine.
Through yoga
you will learn to:
*strengthen the core for better balance
*reduce injury by lengthening muscle
*improve hip performance through targeted postures
*increase flexibility for a full range of motion
*increase stamina through efficient breathing techniques
three poses to try:
Three Poses to Try:
1)Runner's Lunge (hips, thigh and knee flexibility)
Step into a lunge, hands on the mat on either side of your front foot, a straight line
from your back heel to the crown of your head.
Press your back thigh skyward.
2)Dolphin Pose ( strength, stamina, hip opening)
Start on your hands and knees, with your knees directly beneath the hips
and hands slightly in front of your shoulders.
Exhale and tuck your toes under, pressing your tailbone toward the sky. Keep your knees slightly bent to start
. Press your heels toward the ground. It is okay if they don't reach it. Lower down onto your forearms,
with your elbows directly beneath your shoulders. Broaden your shoulder blades away from each other
Breathe deeply and hold for one to two minutes
3)Bridge Pose (quadriceps, knees, lumbar spine, gluteals)
Start on your back with your knees bent. Position your feet about six inches away from your hips.
Make sure that your feet are pointing straight ahead. Inhale and press your feet into the floor and
lift your pelvis up as high as you can comfortably. Slide your shoulders underneath you,
clasping the hands. Breathe evenly. Hold for 30 to 60 seconds
Slowly lower down, one vertebrae at a time.
