There’s no doubt that cycling has many benefits for the body and for overall health, but logging long hours in the saddle can cause some discomfort and tightness throughout the body. Incorporating yoga into your fitness routine can help ease tightness, lengthen the spine and improve core strength, leaving you feeling better on and off the bike.
In this monthly series, I’ll introduce you to poses that will counteract the muscle pain and tightness that can result from cycling. You’ll learn to lengthen and strengthen your spine and as well as build core strength. We’ll also look at breathing techniques and ways to achieve mental clarity and calmness.
This Month’s Pose:
Downward-Facing Dog (Adho Mukha Svanasana)
One of the most common yoga poses, Downward Facing Dog has many benefits. It is an excellent stretch for all of the body’s major muscle groups and it elongates and releases tension from the spine. It also stretches the hamstrings, calves and arches and strengthens the arms, shoulders and back.
- Start on all fours, with your hands shoulder-width distance apart an your knees hip-width distance apart.
- Spread your fingers wide and press down through your finger pads, taking pressure out of the wrists. Firm your arms and lengthen the sides of the body.
- Tuck your toes under and lift your hips up and back. Feel your spine and your hamstrings lengthen. -Press the ground away with your hands and activate the tops of your legs. Reach your heals towards the ground.
- Feel your shoulders actively press down and back, and your shoulder blades squeeze together. Elongate the neck.
- Hold the pose for as long as feels comfortable, keeping your breath deep and even.
Heather Dowd is a registered yoga teacher (RYT200) in the Boston area.
