Yoga for Cycling | 20 Min Yoga flow to recover faster
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Today's primary session focus is Recovery. In 2014 i cycled the Tour De France course for Charity raising over 3,000 pounds for the William Wates memorial trust who support disadvantaged young people from the ages of 5-19.
The trust encourages disadvantaged and vulnerable people away from antisocial behavior and criminal activity, enabling them to fulfill their potential.
This for me was a massive effort not just in the amount of training that was required to build the endurance but also during the event to cycle over 180kms each day for 21days. A big part of this effort was the work i put into recovery which leaned extremely heavily on my yoga training to complete a flow each day both before cycling and after cycling.
Recovery became one of the most important parts of the event itself. When you are cycling over 12 hours each day and sometimes from dawn to dusk you want to recover as quickly as possible for the next day and make sure that any niggling issues do not become injuries so you are not able to complete the event.
This yoga flow gives you some postures that make the best use of your available time and hit all the main points where cyclists frequently have overuse injuries like the Back, Hands, Feet, Core, and legs.
This class is great for all levels and I would recommend a yoga strap for the reclining big toe pose. Please go at your own pace, rest when required, and be patient.
Class Description and Structure We start the class with a Sankalpa which is a dedication to someone you know that needs a little extra support and love and we send that to them.
From here we move onto our body awakening series to increase mobility and release any tension before starting the practice.
We will mobilize the wrist and hands and incorporate a simple backbend to counteract the typical forward bending position of most cyclists. Next, we move onto our flow sequence which includes cat/cow posture for spinal mobility and strengthening the core.
After this, we move into Bhujangasana ( Cobra pose ) which again compensates for the time we spend in forward bends whilst cycling. In between each movement, we will massage our jaw in a circular motion to release tension and relax.
For cycling, we want to be as relaxed as possible but alert at the same time. From here we will move into a modified child's pose ( Balasana ) tucking the toes under which will stretch the toes and increase blood flow.
Our feet when cycling long distances can develop hot spots so increasing ventilation and blood flow to the feet is very important. Also when cycling long distances please ensure your shoes fit properly.
Next, we move into Reclining big toe pose ( Supta Padangusthasana ) which will lengthen and release the hamstrings. Our big muscle group working the pedals. We then move into Camel pose ( Ustrasana ) which is another backbend.
I always encourage length in the spine before moving into the backbend. Again a great counterpose for the forward-bending motion of cyclists. We finish the class with a lying twist before moving into Savasana ( corpse pose ) to release all tension and give the body a moment to recharge before continuing on with your day.
I recommend settings yourself a challenge of completing this flow every time you go cycling both before and after.
Regular practice will reduce the likelihood of injuries and allow you to cycle long and recover faster.
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Do let me know in the comments section how you got on and if you would like to see specific videos in the future for any pain points you would like to see addressed.
If you liked this video then also check out my other videos in the yoga for cycling playlist including yoga for a strong core, yoga for bedtime, yoga to start your day, and my meditation and Tai Chi instructional guides. Namaste, Todd Disclaimer Please consult your physician before taking on any new fitness regime. In participating in this exercise program, you agree that you are doing so at your own risk. You should understand that when participating in any exercise program, there is the possibility of physical injury. Please be mindful and listen to your body - always enter and exit poses with control. In voluntarily participating in these exercises, you assume all risk of injury to yourself, and agree to release and discharge Heevanlee Tai Chi and Yoga from any and all claims or causes of action, known or unknown, arising out of Heevanlee Tai Chi and Yoga's negligence.