Cyclists often experience tightness in the major muscle groups used in riding a bike: the calves, quadriceps, hamstrings, glutes, hips, shoulders, and neck are particularly in need of regular stretching. This short series of yoga poses is designed for the recreational cyclist and should be done when the muscles are already warm. It's useful to have a few props handy, though you can substitute household items if you don't have them (a belt works as a strap, books or boxes can stand in for blocks.)
2. Supine Spinal Twist - Supta Matsyendrasana
© Barry Stone
A stretch for the glutes, back, and shoulders. If your neck bothers you, you can keep it in a neutral position instead of turning it to the side. Be sure to do both sides.
3. Seated Forward Bend - Paschimottanasana
© Barry Stone
4. Cow Face Pose - Gomukhasana
© Barry Stone
5. Camel Pose - Ustrasana
© Barry Stone
6. Lunge
© Barry Stone
7. Malasana - Garland Pose
© Barry Stone
A stretch for the hips, groins, and ankles. Try to keep the spine long. Take padding under the heels if they don't come to the floor.
8. Standing Big Toe Pose - Utthita Hasta Padangusthasana
© Barry Stone
For fun, try coming into this pose from the previous one, garland pose. Grasp your right big toe in a yogi toe lock while still in the squat. Come up to stand by straightening the left leg while keeping hold of the right toe. When you are standing on the leg left, extend the right leg towards straight. Use a strap if necessary so you can get a nice stretch in the calf. Then rebend the right leg and lower down to a squat to do the other side. This exercise will also improve your core strength and balance. If you want to take it easy, do the reclined version of this pose.
9. Pigeon Pose - Eka Pada Rajakapotasana (Prep Version)
© Barry Stone
10. Legs Up the Wall - Viparita Karani
© Barry Stone
