Yoga & Expats: The benefits of yoga for cyclists

Yoga and cycling are a winning combination. They both work out our quadriceps, hamstrings, and glutes as well as our core abdominals muscles. Yoga and cycling also require a tremendous amount of concentration and focus.

However, if you’re not careful to maintain proper form, you can throw your hips off balance. Furthermore, hunching over the handlebars for a long bike ride can cause strain in the upper, middle and lower back.

I have worked with yoga students who are also "city cyclists" back in NYC, teaching them to use the practice of Vinyasa yoga to develop their connection with their breath to each movement and helping them to recall that connection as they pedal.

This breath makes pedalling stronger from the core region, enabling them to cycle longer while taking in oxygen more efficiently by developing a more steady, focused way of breathing.

I recommend that cyclists try the following styles of yoga with a certified instructor: Jivamukti, Bikram, and / or Asthanga. At some point, you will find a good fit. Whether you ride socially on the weekends with your friends or are practicing as a professional, your cycling will benefit significantly from this ancient practice.

There are many different styles of yoga. The yoga postures described here are from Jivamukti Yoga, one of the popular styles. It is a vigorous hatha yoga practice which provides an intense strength-building practice combined with flowing movements. Each one of these movements connects its corresponding inhale and exhale with a movement that creates a deeper stretch for the practitioner.

Benefits of yogic breathing & meditation
Certain breathing and meditation techniques are capable of transforming a basic ride or competitive race preparation into a moving meditation. "Pranayama" (Sanskrit for "breathing exercises"), practiced with "asana" (Sanskrit for "physical exercises"), brings you more awareness of your breath at all levels. This combination of breathing and movement also strengthens the body’s circulation, respiratory, and cardiovascular systems.

Yoga benefits for cyclists
› Increased lung capacity
› Improved posture
› Increased strength and flexibility, overall stamina
› Increased concentration
› Energised body and mind

Asanas
Start practicing these asanas after a ride while your body is still warmed up. Hold each asana for a few steady breaths, focusing on the deep inhale and even more on the complete exhale. However, come out slowly if there are any nerves being pinched or any pain which is intolerable.

Transition into and out of each asana with steady focus and awareness of each part of your body. Keep your inhale and exhale steady, smooth, and balanced. Slow the breath even more you’re finding it difficult to breathe. Always have compassion for your body and do not force it to do something it doesn’t want to do.

Pigeon pose - Eka Pada Rajakapotasana
A strong hip opener that relieves tension in the chest and in the shoulders while stimulating the internal organs and stretching the psoas muscle. Those who suffer from knee or ankle issues should seek the guidance of a certified yoga instructor.

Instructions:
› Start in Downward-Facing Dog, or on your hands and knees in a Table Pose
› Place your right knee between your hands
› Place your right ankle near your left wrist
› Extend your left leg behind you, with your kneecap and the top of your foot on the floor
› Press through fingertips as you lift your torso upward and away from your thigh
› Create length in the front side of your body
› Release your tailbone back towards your heels
› Exhale as you fold your upper body forward over your right shin
› Draw downward through the front shin
› Balance your weight evenly between your right and left hips
› Hold for 30 seconds, gradually increasing to one minute
› Inhale steadily, release and press through your hands to gently lift your torso off the mat
› Tuck your toes under, and push back to bring your hips towards your heels
› Straighten your legs into a Downward-Facing Dog, an upside down "V"
› Repeat on the other side
› You can also place a folded blanket under the hip of the front leg for extra support

Supine spinal twist - Jathara Parivartanasana
Twists are a great way to release the back of any stress and frustrations from day to day issues that come up. Twists are also the body’s natural way to detoxify and stimulate the internal organs in the upper body.

Instructions:
› Put down a blanket or yoga mat on the floor
› Lie on your back with your knees bent and feet flat on the mat or blanket.
› Extend your arms to the side in the shape of a T; keep your shoulder blades on the floor
› Inhale as you lift your bent knees about 1 ft above the floor
› Exhale slowly as you drop your knees to the left, turning your head gently to the right at the same time
› Close your eyes, keeping your shoulder blades pressed towards the mat, away from ears.
› Inhale as you relax your shoulders back towards the mat
› Exhale as you drop your knees closer to the mat (gravity will help here)
› Hold for 5 deep inhalations and 5 steady, complete exhalations
› Inhale as you gently lift your knees back to the centre
› Exhale as you gently bring your legs to the right, turning your head to gently to the left at the same time
› Inhale as you relax your shoulders back towards the mat
› Exhale as you drop your knees closer to the mat (again, gravity will help here)
› Hold for 5 deep inhalations and 5 steady, complete exhalations
› Inhale as you gently lift your knees back to the centre
› Wrap your arms around your knees and pull them to your chest
› Exhale as you extend your legs along the floor

Yoga complements cycling in many ways. Hope you find the above interesting and above all, useful!