Yoga Cross-Training
for Cyclists

By Paige Greenfield

Five reasons why yoga will make you a better rider.

4. Protect the Pedalhouse

Every pedal stroke counts toward accrued shortening and tightening in your legs muscles—a recipe for strains, pulls, and tears if you don’t attend to lower body imbalances. “Riding creates shortened muscles that fatigue easily,” says Dr. Bell. Since we’re not exactly known for listening to our bodies when they’re tired or in pain, prevent overuse injuries by hitting the mat after every ride. “Yoga will help you develop longer muscles, which puts less stress on your joints—especially those around your knees,” Dr. Bell says. You make sure your legs are lean, strong, and (sometimes) stretched, but your oft-neglected glutes deserve attention, too, as one of the largest muscle groups in your body. Thank them for generating the power behind “spinning.” However, “your cycling will be ineffective if your major power center is too tight,” says Beth Shaw, owner of YogaFit and teacher of yoga for cyclists in Redondo Beach, California. Chill out while you loosen your legs and bum in Child’s Pose.

Do Child’s Pose: Kneel on the floor, sit on your heels, and separate your knees about hip-width apart. Exhale and lay your torso between your thighs, placing your forehead on the ground. Lengthen your tailbone away from your body. Lay your hands on the floor alongside your torso, palms up, and release the fronts of your shoulders toward the floor. Stay here for 3 to 5 minutes—or more.


5. Get Down on Your Knees

Tight hips come from time in the saddle (good) but they off-set your alignment inviting overuse injuries in your ligaments and tendons. “Hip flexors are the main muscle controlling the movement when you pull the pedal up and bring your knee toward your torso,” Baldovin says. Stiff hips translate to a tight iliotibial band, a ligament that runs from the top of your hips to the outside of your knees keeping knees stable as you cycle. Iliotibial band friction syndrome, one of the most common causes of knee pain in cyclists, occurs when the ligament rubs against a projection at the end of your femur causing pain and swelling along the knee. Keep your hips open and knees healthy in Pigeon Pose.

Do Pigeon Pose: Start on your hands and knees with hands directly below your shoulders and knees directly under your hips. Slide your right knee forward, placing it between your hands. Lengthen your left leg straight back, and lower your hips toward the ground, keeping both hips facing forward. Press your shoulders back and down. Hold for one minute. Supporting your weight on your hands, return to starting position before repeating on the left.

More for Cyclists:
Stretch Your Gym Workout: Spinning
Spin, Doctored
Yoga on Two Wheels

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