Yoga is a practice that combines strength, endurance, breath, and, above all, flexibility, all essential qualities for cyclists, especially the latter, as it allows for longer resistance on the saddle, preventing injuries and pains.

The joints most stressed in cycling are the hips, knees, ankles, shoulders, and wrists, which tend to stiffen over time. Yoga, on the other hand, keeps them lubricated and young.

In this article, we will explore some simple exercises to do both before and after training.

Yoga Exercises for Cyclists

When talking about muscles stressed by cycling, legs are always the first thing that comes to mind. In reality, there are other types of muscles, usually not considered, that are highly stressed during pedaling: neck and trapezius. Let's see a routine of exercises to do before training to warm up these two parts of the body: they represent a sort of 'muscle awakening.'

Yoga Exercise 1 (before training)

1. Sit on the mat with your back straight and your navel towards the spine.

2. Slowly bend your head forward, trying to touch your chin to your chest; then raise your head to look at the ceiling. Repeat about ten times, coordinating with your breath.

3. Rotate your head from side to side, always slowly, as if saying 'no.' Always coordinate with your breath.

4. Stretch your arms above your head while inhaling, and rotating your palms towards the mat, lower them while exhaling. Repeat about ten times.

5. Place your left hand on your right knee and, keeping your spine straight, twist to look behind. Repeat on the other side, of course switching hand and opposite knee. Do this three or four times per side.

Yoga Exercise 2 (after training)

1. Get on all fours on the mat, with your hands under your shoulders and your knees aligned with your hips.

2. Do the 'cat and cow' pose: inhale arching your back and looking up, exhale pushing the mat away and curving your back, pulling your navel towards the spine and looking towards your pelvic bone. Repeat about ten times.

3. Then spread your knees to the width of the mat, sit on your heels, stretch your arms, and bring your forehead to the mat. Inhale and exhale a few times to stretch your back well.

4. Then stretch one leg and then the other, keeping the knees straight and assuming the 'plank' position. Then move into the 'downward-facing dog' position, trying to rest your heels on the ground. The gaze is towards the back.

5. Repeat the transition from plank to downward-facing dog five or six times.

6. If you want to delve into other asanas (poses) specifically for cycling, you can read 'From the Mat to the Saddle.'

Integrating Yoga into Cycling

Begin gradually with these simple exercises and always remember to coordinate with your breathing. The movements are slow and are performed trying to be aware of our entire body. In any case, it is recommended to always seek specialized instructors, especially at the beginning, to correct posture.