YOGA For Cyclists

As I write this, the third week of le tour de France is underway. It is exciting to watch Lance Armstrong gliding through space with the skill of a master. “Effortless effort” master yoga teacher Mr. Iyengar would say. As we sit on the couch and watch we can only imagine the burn as Lance reaches ever deeper inside, beyond physiology, to that mystic source of energy.

In my practice as a massage therapist I have worked with many athletes, mostly triathletes and know much of the physical exhaustion, dehydration and heaviness of lactic acid build up in the musculature. Massage therapy is now well known as highly effective in reducing recovery time and was the number one most in demand on-site therapy at the Salt Lake Olympic games.

Trainer/Guru Tudor Bampa states stretching is also highly beneficial to recovery, as well as to the maintenance of healthy muscles. Cyclists suffer from shortening of the anterior trunk, chest, abs and hip flexors, as well as shortened hamstrings. Shortening of the hip flexors and sustained forward bending leads to low back discomfort. Constant forward bending over the handlebars also compacts the head of the humorous into the shoulder socket; this combined with sustained lifting of the head to look forward tightens upper back and neck muscles.

To reap the full benefits of how a yoga practice could help your sport it would be best to study with an experienced teacher. This short asana (pose) sequence will help get you started. Always check with a trusted health professional before beginning a new exercise routine.

Virabhadrasana I:
The first Warrior pose. From standing, take your right foot four feet in front of the left, keeping the heels inline with each other (try standing on a tiled floor to check how your feet line up). Pivot your back thigh inwards and stamp your back heel down towards the floor. Both legs are straight; thighs pressing back strongly towards the wall behind you, both hips face forwards. Hands on your hips. Now, keep moving the back heel down, exhale and bend your right knee to 90 degrees, taking care not to let your knee go beyond your foot. Lift the chest, tuck in your tailbone and lift the hipbones away from your right thigh. Do this twice on each side, the second time take your arms straight up. Outer arms pressing inwards, palms facing each other. To come, out on an inhale lower your arms, press into your back foot and straighten your front leg. Now change sides, taking your left leg forward. Hold each side 30 seconds or longer and repeat.

When performed correctly this asana strengthens quadriceps while stretching the deep hip flexors and calf muscles. The arm action strengthens triceps and stretches Pectoralis minor.

Urdhva Mukha Svanasana: Upward facing dog. It often looks like Lance is trying to do this one on his bike after a race. Begin by lying face down on the floor or sticky mat. Stretch your legs out behind you and come onto the tops of your feet. Place your hands by your sides just below your armpits and bring your elbows in. Roll your shoulders back and move your shoulder blades down your back ribs. Lift your head and chest to look forward and maintain this. Now tighten your front thigh muscles and lift your thighs off the floor. Press your hands into the floor and on an exhalation lift your upper body by straightening your arms, thighs also lift. Tuck your elbows in towards your sides, roll your shoulders back and bring your side chest forward. The thighs continue to lift and the tailbone moves inward, creating a smooth back arch. Your thighs must lift strongly to prevent lower back compression. Hold for 30 seconds or longer and lower yourself back to the floor. Repeat 3 times.

This asana will open the chest, strengthen the back extensors and triceps; stretch the biceps, hip flexors and Rectus Abdominis.

Parsva Upavista Konasana: Seated side angle stretch. Sit on the floor with your legs straight. If you feel like your leaning backwards or your back is curving then you need to sit on a height of one to two folded blankets under your buttocks. Now take your right leg out to the right and your left leg out to the left, creating a wide angle between your legs. Press your thighs firmly down into the floor and stretch out through the heels of your feet, toes pointing upwards. Sitting tall in Upavista Konasana, ascend the spine upwards at the same time as you press your thighs downwards. Now turn to look at your right foot, rotating the spine from deep behind the abdomen and then hinge forward over your right leg. Catch hold of your right foot with both hands. If you cannot reach your foot then take hold of your ankle or shin or use a strap around the foot. Continue to rotate and lengthen the front of your spine over your right thigh. Now inhale and sit upright, facing forwards before turning to the left side. Hold each side for 1 to 2 minutes and repeat.

This asana is a deep adductor and hamstring stretch. When done correctly it also deeply stretches the Quadratus Lumborum muscles of the lower back during the twisting action.

Baddhakonasana:
Cobbler pose. In India men sit along the street in this pose, holding shoes for repair between their feet, while fixing them. Sit on the floor in Upavista Konasana. Bring the heel of your right foot in toward your groin. Now bring your left foot in until the soles of both feet touch. If your knees are more than a few inches higher than your hips you will need to sit on an extra height of one to three blankets. Sit tall and take your hands around your toes. If you cannot reach then use a strap around your feet. Thighs gently roll outwards and downwards towards the floor. Do not push down on your knees. This is a stretch for the groin and hips. Hold for 1 to 5 minutes. Now slowly bend forward from your hips and take your trunk and head downwards. Do not bounce. Inhale and come up, release your legs by bringing your knees together and straighten your legs in front of you.

The current definition of “fit” does not include being particularly supple, so however fit you may think you are you may need the prescribed extra support of blankets to fully benefit from these asana. To increase intensity you can hold the asana for longer while continuing to deepen the asana by following the instructions. You can also alternate the first two asana a few times before moving on to the last two.

Leigh A Milne RMT, RYT, PFT is a registered massage therapist and yoga teacher living in Chester, NS. For info on upcoming workshops you can visit here.