Cycling and yoga are a great match, as yoga can open up and loosen many of the muscles that cycling will tighten.
Yoga For Cyclists
YogaFit’s Yoga for Cyclists DVD is a comprehensive yoga routine including a pre-ride warm up, post ride stretch and a longer yoga program that will stretch and relax all of the muscles tightened up during a long bike ride. The yoga routine would also be appropriate for anyone who spends a lot of time in a forward flexion position: seated with arms outstretched, such as those who sit at a desk all day or do a lot of driving.
Stretches for Bikers
The Yoga for Cyclists DVD includes
- Warming Up For the Ride
- Yoga for Cycling
- 5 Minute Post Ride Stretch
Along with several bonus features:
- Essence
- Breathing
- SPA
Essence
The essence of YogaFit consists of several principles:
- breathing in through the nose, out through the nose
- feel the movements without pushing or forcing while listening to the body
- staying present in the moment by enjoying the entire experience
Yoga Breathing
Use the breath to calm the mind and prepare the body to move. Breathing in and out through the nose, using the breath to warm the body will improve oxygenation and help to release muscular tension, according to Beth Shaw.
SPA
SPA stands for the Seven Principles of Alignment.
- Establishing Base and Dynamic Tension - to increase stability in the movements
- Creating Core Stability – core strength and stability help in all active yoga exercises
- Aligning the Spine – to protect the spine throughout yoga postures
- Softening and Aligning the Knees – to protect the knee joints
- Relaxing the Shoulders Back and Down – helps to protect and relax the back
- Hinging from the Hips – Helps to maintain neutral spine and protect the back
- Shortening the Lever – Decreases strain on the back and lower back
Warming Up for the Ride
A ten minute pre ride warm up that starts with breathing deeply in mountain pose and moving through moon pose, sunflower pose, chair pose and cat/cow pose, among others. This is a flowing, full-body yoga warm up that will prepare the body for a bike ride or other athletic activities. Chest openers are included as well as some strengthening movements that will work well alongside the cardiovascular workout from cycling.
Sun Salutations
This alternate warm up is included. The sun salutation flow is completely described here. One con to the yoga DVD is that the sun salutation is not chaptered at all in the menu, the only way to get to it is to fast forward through the warm up.
Yoga for Cycling
Beth Shaw takes the viewer through a yoga routine that includes poses that will open up the chest, stretch the hamstrings, sides, lower back and abdominals, hamstrings, calves and glutes. All areas that are tightened in the riding position are loosened in these yoga postures. Backbends are included and will strengthen the back while opening up the chest and abdominal area.
Upper body strengtheners are also included in this yoga practice. As some people only cycle and don’t strength train, this is an excellent addition to this routine. Ab strengthening is included as well.
5 Minute Post Ride Stretch
The 5 Minute Post Ride Stretch is designed to stretch out the hips, hamstrings, glutes and lower back. A great quick post ride stretch when there is no time to fit in an extended yoga routine. It includes low back stretches, pigeon pose, bridge pose and others. Breathing is emphasized throughout the routine.
YogaFit Certification
The YogaFit home base is located in California and certifies yoga instructor’s around the country to teach the YogaFit style of yoga. Beth Shaw, the creator of YogaFit has created many yoga classes and DVDs to enhance any yoga practice.
Beth Shaw is a calm and relaxed yoga instructor. Her low key style is easy to follow and free of unnecessary chatter. She explains how to perform each movement and the benefit it provides to the body, making this a yoga DVD appropriate for all levels from beginners to the more experienced.
Read about biking skills with this Improve Mountain Biking Skills article.
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