Yoga Poses for Cyclists & PrAna Give-Away
Cycling and yoga are the perfect combination. Yoga can be a great way to prevent injury and strain as well as improve balance and flexibility. It can also help strengthen muscles that get “left out” of a cycling regimen–thus, one of the best cross-training workouts for cyclists. Cyclists often have over-developed quadriceps and hamstrings which can pull the hips out of alignment. Road cyclists in particular are often hunched over the bars and that can result in back and shoulder pain. Yoga helps balance out these inequalities and improves your core strength. Yoga also teaches mind-body discipline that enables one to focus and concentrate which translates into a more successful cyclist.
Clothes featured here are from PrAna’s Fall 2010 collection. See details below AND we have a great PrAna give-away!
You can balance out your cross-training routine with a few simple yoga poses. Yoga for cyclists videos are also available if you want a longer guided practice. Here are a few good poses to start with:
Downward Facing Dog ( Adho Mukha Svanasana) This pose is especially good for cyclists because it helps with upper chest, shoulders, and back (areas that if left undeveloped can create strain and cause injury) as well as hamstrings. Press down to plank.
Plank (Adho Mukha Dandasana) This is a push-up position. It is a great one to strengthen the core. Proper alignment is key. Keep the body firm and straight. Hold this position as long as you can. Increase time as you improve. Lower through to cobra.
Cobra (Bhujangasana) A great back bend stretch. Opens up the chest and relieves stress from arching over bike handlebars. Keep shoulders back. Modify by putting upper thighs on or off the ground. Then stretch back to downward facing dog.
How often do your hands get a good stretch? Sit in a comfortable seated position and bend forward over wrists. Clasp hands also and stretch forward in the opposite direction.
Revolving Side Angle (Parivritta Parvakonasana) A standing twist variation. This pose challenges balance and strengthens the ankles. Hold position and change sides.
Locust (Salambhasana) Hold this pose 5-8 breaths relax then repeat. This is a very therapeutic back strengthening pose. Look forward or down to modify.
Bow ( Dhanurasana) Lay on stomach and grab ankles or feet. Pull up through head and chest so the spine and shoulders are stretched. Look forward or up to modify. Keep shoulders back. Breathing may be restricted. Hold position 5-10 breaths, lower and repeat.
Bridge ( Setu Bandha Sarvangasana) This pose strengthens the spine, opens the chest and improves spinal flexibility which will help with upper body positioning while on the bike. Clasp hands underneath. Hold 8-10 breaths, relax and repeat.
Boat (Navasana) An abdominal strengthening pose. Keep back straight. Bend legs to modify. Hold pose 15-30 seconds or longer, lower and repeat. (This is a good one to do while you watch t.v.)
Balancing Half Moon ( Ardha Chandrasana) This pose strengthens the hip abductors, stretches the hamstrings and helps with balance. Gaze can be at hands or up to the sky to modify. Hold and change legs.
Tree (Vrksasana) Place leg on lower calf or upper thigh to modify. Don’t put on the standing knee. Helps with balance and strengthening hips. Look forward or up to modify. Hold and change legs.
If you are getting into yoga, you don’t want to be wearing your old oversize t-shirts and baggy gym shorts. You’ll want to find clothing that is unrestrictive, allowing you to move with ease. Avoid clothing that is baggy and may get in your way as your move through various positions such as a shirt sliding down while you’re in the down-dog position You also want moisture management, easy-clean, and something that will keep its shape. Check out PrAna’s yoga clothing line which fits all those requirements—and looks fabulous too!
Give-Away from Cycle & Style and PrAna: a fabulous Wool Felt Bag and E.C.O. yoga mat from PrAna!
You can win this and enjoy during your next (or first) yoga session. In the comment section below tell us why you’d like to get into yoga, or if you are experienced in yoga, share some advice and tips for the best yoga moves. We’ll randomly choose from the best comments or tips. Please give us a legit e-mail address so we can get a hold of you should you win!
The Contest /Give-away will go from now until November 3, 2010