Yoga is so overrated! said nobody, ever. That’s because anyone who has adopted a consistent yoga routine knows firsthand the many benefits that accompany all that stretching, conscious breathing, and moaning and groaning. Think about it – there’s a reason that yoga has withstood the test of time and continues to stand on its own two feet, despite the many fitness and mental health trends that have come and gone. Believe it or not, there are a lot of cyclists out there who for some reason or another, have an aversion to yoga and think that cycling alone is all they need to stay fit and maintain mobility. While riding a bike is a highly effective way to get in heart-healthy, fat-burning physical activity, it won’t give you the results you need or want, especially if you’re aiming to increase flexibility. The truth is, while it may be uncomfortable, yoga is the TLC your body has been asking for. Adding yoga to your weekly riding routine might just be the yin to your yang. [Image: Yoga pose] Why do I need to do yoga? To understand why you need yoga, it's important to recognize that many athletes, especially cyclists, don't see yoga as something that's "for" them. Here are some common misconceptions: - "I don’t need to do yoga because some light pre and post workout stretching is more than enough." - "I’m already getting all the physical movement my body needs without yoga." - "I can barely make time for riding; yoga isn’t worth my time." - "Yoga isn’t something men do; it’s for women." The reality is that many cyclists suffer from discomfort and pain due to the aggressive riding position, which leaves the abdominal muscles significantly weaker. A weak core can lead to quicker fatigue, poor posture, and increased strain on the shoulders and wrists. This is why yoga is essential. In addition to improving posture, yoga increases overall flexibility. Cyclists spend most of their time hunched over handlebars, leading to tight hip flexors and lower back pain. Yoga helps release this tension, particularly in the hips and lower back, balancing muscle strength and preventing injury. Another benefit of yoga is that it encourages deep, steady breathing, which helps improve aerobic efficiency. This kind of breathing can enhance control during rides, especially during sprints, climbs, and accelerations. [Image: Lady doing yoga] Before You Begin Before grabbing a mat and starting to stretch, take a moment to ask yourself a few questions: 1. What is my current stretching routine? 2. Have I ever done yoga before? 3. How often do I ride? 4. What kind of riding do I do? 5. Am I experiencing any discomfort related to riding? If you're new to yoga, start with beginner poses and focus on consistency. Don’t push too hard—mild discomfort is normal, but actual pain is not. Getting Started If this is your first time practicing yoga, listen to your body. Flexibility doesn’t equate to cardiovascular health. Be honest with yourself and avoid pushing past your limits. If a pose feels painful, stop immediately. As with any fitness routine, consult your physician before starting yoga, especially if you have existing health concerns. [Image: Cyclists on a bridge] Yoga for Riding The following yoga poses are static stretches, meaning each should be held for 10-60 seconds. The best time to practice is either before or after a workout, or on a lighter day. **Standard Plank Pose** A full-body strengthening pose, the plank targets the abs, shoulders, and triceps. Start by placing your hands under your shoulders, extend your legs behind you, and keep your body tight. Hold for 15-30 seconds and repeat for three sets. **Sphinx Plank Pose** Ideal for cyclists with lower back pain, this pose helps restore spinal alignment and opens up the shoulders. Lie on your stomach, press your forearms into the mat, and lift your upper back while keeping your pubic bone grounded. **Head-to-Knee Forward Bend Pose** This pose targets the hamstrings, hip flexors, and lower back. Sit with one leg straight and the other bent, then fold forward over the straight leg. **Traditional Pigeon Pose** One of the most effective poses for opening the hips, the Pigeon Pose can be challenging but rewarding. Start on all fours, move one knee toward your hand, and slide the other leg back. **Runner’s Lunge Pose** Great for opening the hips and groin, this pose is ideal for cyclists. Step one foot forward, lower the opposite knee to the ground, and hold for 30-60 seconds. **Butterfly Pose** This pose loosens the inner thighs and hips. Sit with your knees bent and feet together, allowing gravity to pull your knees down. Some Tips - Start with beginner-level poses and gradually increase intensity. - Hold each pose for 15-30 seconds, increasing over time. - Use props like blocks or towels to help achieve the stretch safely. The Bottom Line Cycling offers many health benefits, but to maximize your performance and prevent injury, adding yoga to your routine is essential. With its long history, yoga improves breath control, flexibility, muscle awareness, and posture. It also promotes a mind-body connection and aids in recovery. The question shouldn’t be “Why should I do yoga?” but rather “Why haven’t I started yet?” [CTA Block: America's best bicycle insurance - Free instant quote]

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