Bike Yoga

In July, I was in a four wheeler accident where I flew over the handlebars and flipped the four wheeler. Only a few bruises occurred, but I noticed this terrible sciatic pain that started when I sat for some time. Thankfully I have seen a wonderful medical professional who has helped me, and the pain only occurs when I have not stretched. Even though I am recovering I am still worried about the bike trip and having pain while riding long distances, until I discovered bike yoga!

It has been proven that yoga will help cyclists with preventing pain and allowing them to ride longer as well as gain balancing skills. Here are some ideas (and links) on bike yoga!

Cat-Cow is an amazing stretch that helps with your back and neck during cycling.
1. Come onto all fours.
2. Breath deeply and evenly through the nose.
3. On an inhale, tip the head and pelvis up toward each other and drop the chest, arching the spine.
4. On an exhale, reverse the arch, drawing the mid-back way up to the sky like a Halloween cat (see photo in the sidebar).
5. Alternate between the two for one minute.

Downward Facing Dog is a good position to help open the lower back.
1. Start in a high pushup position with the hands directly under the shoulders.
2. Lift the hips up and back and drop the heels toward the floor to come into an inverted “V” shape.
3. Walk the hands back in toward the feet a couple of inches and drop the heels back even further.
4. Spread the fingers wide apart.
5. Press through the palms to lift the hips even higher up and back.
6. Relax the neck and let the head hang.
7. Hold the position and breathe evenly and deeply for one minute.

Sacrum Stretch is a great stretch to help open up the entire spine.
1. Position yourself in a low squat.
2. Lift the hips enough to weave the elbows under the knees.
3. Take hold of the backs of the ankles.
4. Keeping the elbows back, drop the hips low and tuck the tailbone.
5. Simultaneously, tuck the chin into the chest.

Tilt and Hold is a stretch I enjoy since my neck usually hurts during long rides.
1. Bend your head and neck forward as far as possible, keeping your shoulders down.
2. Lace your fingers together behind your head, elbows out to the sides, and press gently on the back of your head.
3. Hold for eight deep breaths, then release. Repeat three times.

Spinal Twist  is a stretch focusing on your legs and back.
1.  Sit on the ground and place your right foot on the floor outside your left knee.
2. Slide your left foot back, tucking it under your right thigh.
3. Inhale, lift your left arm overhead, then lower your elbow to the outside of your right knee.
4. Place your right hand on the floor behind you; exhale and twist to the right.
5. Hold for five breaths; then repeat on the other side.

Pigeon Stretch is a great stretch for your legs!
1. Place your right ankle over your left knee and slow begin to sit
2. Continue to get deeper into your sitting position
3. Lean forward while balancing
4. Slowly release into a standing position and switch sides.


Stretches that can be done while riding a bike!  - Remember you are biking, which means momentum and balance are key! 

1) Calf stretch - Standing out of the saddle bring your heel down
2) Hamstring - Standing out of the saddle keep your legs straight and bend forward
3) Pigeon Stretch - Place one leg on the crossbar. Lean forward slightly to get into a deeper stretch.

Watch the video included in the link for a better idea on how to perform these.

Hope you enjoy these stretches as much as I will, and remember to stretch before and after your ride to prevent injuries!