We can’t get enough of riding bikes. It’s an excellent cardio workout that boosts our mood, helps us lose weight, and gives us the sensation of achievement that comes with scaling a mountain. However, because of the precise motions required by cycling, we often find ourselves repeatedly engaging in the same muscle groups in class.
Yoga for Bikers and Spinning Fans
Therefore, by including some basic yoga moves into your daily routine, you’ll achieve the following:
- To achieve a full-body workout, you need to address the muscles ignored during a cycling class.
- Strengthening these regions can help you perform better on the bike.
- Whenever your muscles or joints feel tight, take some time to stretch and loosen yourself.
Building Strength in the Core and Arms with Plank and Side Plank
Since spin class requires a lot of forward bending, students should work on strengthening their abdominal muscles to prevent slouching or collapsing. Plank is an excellent asana for strengthening the abs, but it also helps you tone the arms and shoulders, which don’t get much attention when cycling yet are essential for keeping your body in its correct position. It’s important to keep the hips from sagging and the spine in a long, sturdy line from the crown to the heels.
- Hold the plank position for 30 seconds (or five full, calm breaths). It should be repeated three times with a 30-second pause in between each time.
- With some side planks, boost your arm strength and focus on your abs and side body. You should be able to hold each side for 30 seconds before taking a break.
Low Lunge, or Anjaneyasana, Is a Great Way to Stretch Your Hamstrings and Back.
The opposite stance to spinning is a beautiful, sweet low-lunge, with the rear leg on the floor and the upper body gently arched up and back. Our overworked quads and hip flexors receive a nice, gentle stretch in this posture, and the spine is gently lengthened into a comfortable crescent shape. It all starts with a simple hand placement on the bent front knee. To create an elongation from your pelvic bone to your crown, stretch up with your arms and gently lengthen your body up and open. Instead of a backbend, try a heart-opening forward fold that sends your chest and shoulders soaring.
- Place a blanket or soft under your back knee to cushion it, then roll forward until your shin is parallel to the floor. For thirty seconds on each side, hold the position.
- Try Lizard posture if you want to relax and focus solely on extending the thighs and hip flexors rather than the spine. Don’t reach up and back; plant the hands inside the front foot and breathe deeply while relaxing the weight into the extended hip. You can lower your forearms to the floor using props like cushions or blocks if that’s more comfortable. In this variant, you’ll be holding for thirty seconds… or a minute… or more!
“Pigeon Pose” (Kapotasana) Is Great for Loosening Up Tight Hips
Since our leg movement in cycling is limited to a single-paned rotation, rather than utilizing the complete range of motion of the hip socket, the repetitive motion can cause our hips to become extremely stiff. Our massive, powerful leg muscles become rigid from repeatedly working in the same plane, leading to pain and discomfort in the hips, the SI joint, the sciatic nerve, and the low back. Hip and glute stretches are crucial for preventing strain and potential back injuries and improving our overall sense of well-being.
- Do deep relaxing in Pigeon Pose (with or without a blanket or cushion under the hip for support). For 1–5 minutes on each side, maintain the posture while breathing deeply.
Supported Cobbler’s Pose (Supta Baddha Konsasana) to Open Hips & Open Heart
Finish this short yoga sequence with a restorative pose that will help to gently open the hips, stretch the spine, and strengthen the core. Utilize the aid of staging and gravity. If you’re not feeling wholly supported or comfortable, feel free to make any necessary alterations to any version.
Get comfortable for three to seven minutes; the longer you stay, the greater the effect.
Lay a bolster out along the length of your mat. Lie down with the bolster under your shoulders, your heart facing the ceiling, and your head on the bolster.
Put a block under each set of shoulder blades (middle height) and another under your head (intermediate or highest peak) to support the occipital ridge.