Pedal Your Way to Peace: 5 Essential Yoga Poses for Cyclists
If you love going all-out in your workouts and can never get enough intensity, you might wonder what you would get out of yoga. During an Indoor Cycling workout, you’re constantly keeping your muscles under tension. We engage our core, and you might even need a reminder now and then to relax your shoulders and arms. In this case, a yoga session is just what you need!
Now that we’ve got your attention, take a moment to check in with yourself. Are you fully relaxed, or do you notice some areas of tension? Do you often experience back discomfort or recurring neck issues? The exercises below are a great addition to your indoor cycling class. They’ll help release any tension and intensity that may build up in your body after a workout.
Bridge Pose
The Bridge pose has many positive effects on your body. Not only does it stretch your hips, chest, neck, and back, but it also stimulates your lungs and thyroid. If you often experience back pain and fatigue, this exercise is particularly beneficial to include after your workout.
- Lie on your back on the ground.
- Place your feet hip-width apart on the floor and bend your knees, positioning them as close to your sit bones as possible.
- Rest your arms along your sides on the ground.
- Inhale and lift your hips and pelvis, so that your thighs are parallel to the floor.
- Move your shoulders back, drawing your shoulder blades together, and clasp your hands beneath you.
- Pull your navel in.
- Keep your knees aligned over your ankles.
- Hold this position for one to three minutes, breathing smoothly and deeply through your entire body.
- Then, release your hands and place them back along your sides.
- Exhale and slowly roll your spine back down to the ground.
- Stay on your back for a moment, with your knees bent and your hands wrapped around them.
Twist Pose
More space and flexibility in the lower back and openness in the chest—sounds like a breath of fresh air after an intense cycling workout. The Reclining Twist not only provides this release but also gives your core a gentle workout. Like the other yoga poses, it brings fresh energy while reducing stress and fatigue. Do you also experience tension headaches? If so, this relaxing Reclining Twist is definitely worth a try.
- Lie on your back and extend your arms out to the sides at shoulder height, with your palms flat on the ground.
- Stretch your legs straight up and bend your knees.
- Rotate your hips slightly to the right, and on an exhale, lower your legs to the left, towards your hands. At the same time, turn your head to the right.
- Keep your shoulders and palms grounded. It’s okay if your knees don’t reach the floor, as long as your shoulders remain on the mat.
- Inhale, bringing your legs back up and your head to the center.
- Rotate your hips to the left and repeat on the other side.
- Perform this exercise 5 to 10 times on each side.
Cat-Cow Pose
The Cat-Cow pose is one of the simpler yoga exercises, yet very effective. This exercise activates your spine, naturally strengthening your lower back.
- Start on your hands and knees.
- Inhale, arch your back, lift your pelvis, and raise your face towards the ceiling. Draw your shoulders back.
- Exhale, tuck your pelvis in, round your back, and pull your belly inwards.
- Face down towards the mat or floor beneath you.
- Alternate between these two poses 10 times, keeping a steady focus on your breathing.
Reclining Butterfly
Hip openers like the Reclining Butterfly pose focus on an essential part of your body. Think of your pelvis and hips as the foundation and center of your body, from which the rest of your movements originate. It’s important, then, to keep your hips and pelvis balanced.
- Place a cushion or blanket lengthwise behind you.
- Sit down and bend your knees.
- Bring the soles of your feet together and let your knees fall outwards.
- As you exhale, lean back, keeping your chest lifted.
- Use your elbows to lower yourself down.
- Relax your inner thighs and allow your knees to drop as far as is comfortable, avoiding too much tension in the groin.
- Tilt your pelvis slightly to keep your lower back long.
- Stay in this position for 3 to 5 minutes, or as long as feels comfortable.
- Throughout the pose, focus on your breathing.
Camel Pose
To open the front of your body, try the Camel Pose. This yoga pose opens up your ankles, thighs, groin, abdominal muscles, chest, and throat, allowing them to breathe. It also stretches the psoas muscle, known as the “stress muscle”—prolonged sitting or inactivity can make this muscle tighter. This pose strengthens your back muscles and improves your posture, giving you more energy while reducing stress, fatigue, and back pain.
- Start by kneeling with your knees hip-width apart.
- Press your shins and the tops of your feet into the ground.
- Place your hands on your lower back, with fingers pointing downwards.
- Gently lean back.
- For beginners: Stay in this position and focus on the stretch.
- If you’re experienced: Lean further back and place your palms on your heels.
- Let your head fall back gently, holding this position for 30 seconds to a minute.
- To release, bring your hands to the front of your hips.
- Inhale as you lift your torso back upright, bringing your head up last.
Curious to know more reasons why yoga is a perfect complement to Indoor Cycling? We’ll tell you here.
