Five Great Yoga Poses for Cyclists and Runners
Yoga, a practice starting all the way back in the 4th century, continues to benefit athletes of all types today. Yoga is a combination of body strength and flexibility postures, worked in a nonstop flow, that works every aspect of the body in a full range of motion. For cyclists and runners, yoga is a great strength training routine due to its aerobic nature and endurance sport specific movements. Cycling and running is done one leg at a time and many yoga poses are one legged movements. There are many yoga poses. We are picking our five favorite poses that help benefit the flexibility and strength of runners and cyclists.
All the movements below are best once the body and muscles are warmed up, such as post workout for a run, bike ride, or a strength workout. When you workout and build heat within the muscles, you allow muscles and tendons and ligaments to become pliable. A typical yoga practice will do just this, build heat and blood flow through the muscles, then subject them to flexibility movements. Always go at your own pace, and own limits, and modify any movement to suit your needs.
Downward Dog
A downward dog is a stretch for the hamstrings, and hips, as well as a strength pose for the upper back and arms. This pose is excellent for cyclists who are bent over handlebars all day, hammering the quadriceps and hips for hours. The flexibility part of this movement will lengthen the hamstrings, calf muscle and hips, along with the achillies. The strength part of this movement will target the arms and upper back. The goal with this pose is to push into your hands, lifting your hips in the air, and straightening the legs, while the heels sink to the ground.
When performing this movement after a bike or run workout, this modification may help some flow and movement between a similar pose.
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Go from downward dog for a few minutes to knees on the ground and all fours, for a minute or so, back to downward dog and repeat.
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Go from downward dog for a few minutes to a lunge by bringing one leg through to between the hands, then back to a downward dog.
Crescent lunge
A crescent lunge is a great strength poise, for both runners and cyclists. Its also a great stretch for the hip flexors, which are used extensively by runners and cyclists. Crescent lunges target the quadriceps. This pose is done one leg at a time which is exactly how running and cycling is done. When performing this pose and while reaching hands over head, you place tension on the quadricep while you stretch the hip flexor on the non-active leg side, as well as the front side of the body. Holding this pose for 30-60 seconds while reaching hands far overhead will enhance the flexibility aspect.
When performing this movement after a bike or run workout, this modification may help some flow and movement between a similar pose.
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Go from crescent lunge for a few minutes to rear knee on the ground, for a minute or so, back to crescent lunge and repeat.
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Go from crescent lunge for a few minutes to a plank by bringing the front leg back, and putting both hands on the ground, then back to a crescent lunge.
Upward facing dog
An upward facing dog is both strength and flexibility for the front side of the body. This pose also works some strength for the lower back. The best way to move into this pose is from a plank, or lower push up, then rising, pressing into hands, dragging the feet through. An upward dog will strengthen the shoulders and lower back mainly. This is great for both runners and cyclists. Hold this pose for 5-10 seconds up to 20-30 seconds.
When performing this movement after a bike or run workout, this modification may help some flow and movement between a similar pose.
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Go from upward facing dog for a minute to plank, for 20-30 seconds or so, back to upward facing dog and repeat.
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Go from upward facing dog for a minute to downward facing dog, hold there, then to a low push up and into upward facing dog again. Then repeat.
Pigeon
Pigeon pose is mainly a stretch but a stretch that targets big hip muscles and hip flexors. This is a pose you sink into and hold for a while. To move into pigeon, start with a plank on hands, then put one knee towards the opposite hand, lay leg on the round and then sink into the pose. You will gain a big stretch in the front of the hip – the hip flexor, and in the glute muscles. Its best to sink into this stretch for 30-60 seconds or more to allow for the muscles and tendons to release.
Hero pose
Hero pose is another pose that’s only a stretch. Hero targets the quads, which are highly used in running and cycling. This pose also targets ligaments and tendons around the knee. This pose can be intense for some, so modifications include adding a pillow under the sit-bones to ease the stretch to the quads. If you can get the sit-bones to the ground, while keeping the knees on the ground, then lean back to intensify the stretch. Again, always take it to your own degree, only go as far as feels comfortable and no further.
A yoga practice or class is different than using single poses as a benefit. But there are benefits to single yoga poses for sport. The key is being warmed up with exercise, for at least 30-60 minutes before performing these poses. The more strength and flexibility you gain for your sport, the faster your recovery, and faster you will be in general.
Mike Schultz CSCS