Yoga Cross-Training
for Cyclists

By Paige Greenfield

Five reasons why yoga will make you a better rider.

3. Look Mom, No Pain!

Everyone knows that the greater pain threshold you establish, the greater the cyclist you become. “When done deeply and effectively, breathing delivers oxygen to muscles that are straining and cramping,” Boris says. Instead of traditional in-through-the-mouth-out-through-the-nose athletic breathing, pranayama or yoga-breathing increases your tolerance for torture by releasing toxins like lactic acid and carbon dioxide from your muscles, Baldovin says. Use the following technique when you are on your bike and need to break the pain barrier.

Do Pranayama: Sit or lie in a comfortable position with your body completely relaxed. Breathe in through your nose. Place your hands around the bottom of your rib cage. This is where your diaphragm is located—the muscle that controls your breathing. Inhale and feel the breath expanding the bottom of your ribcage. You should feel your hands moving away from the center. As you exhale through your nose, gently contract your abdominals, squeeze around your diaphragm, and expel all of the air from your lungs. Again, inhale fully expanding the diaphragm, rib cage, and now take the breath further up and broaden the collarbone. Slowly exhale, gently contract the belly and squeeze the diaphragm as it contracts. Continue this exercise for 3 to 5 minutes until you feel comfortable with it.

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