FITNESS: Yoga | The 15-minute recovery session


INSTRUCTION | Lie on your back, tuck your shoulder blades underneath you and bend your knees, base your heels directly below your knees wider than hip-width apart. Base your arms next to your sides, palms facing down. Lift your pelvis up by sending your hips towards the ceiling. This will engage through the quads but lengthen through the hip flexors. This range cyclists are not accustomed to and it will open the front line of the body. Slowly down to release the vertebrae one by one onto to the floor to find a nice long supine position with based feet. Repeat 3 times.


INSTRUCTION | Remain on your back, keeping your feet based. Place your left ankle on top of your right leg, below the knee. Open up on the left knee. Thread your hands behind your right leg and start to draw your right knee towards your chest. This will allow for an all-encompassing glute stretch. Activate both feet to remain in the pose and aware. Repeat on the left and allow for 6 breaths on each side.


INSTRUCTION | Seat yourself next to the wall, roll onto the back and extend your legs up the wall. Place yourself an inch or two away from the wall. Make sure you are lying flat on the floor, shoulder blades underneath you. Place a blanket under your head to suit your cervical spine. It must be very comfortable. Let your legs relax. Place a hand on your chest and abdomen to encourage diaphragmatic breathing. Hold for 3-4 minutes.


INSTRUCTION | Stay at the wall and draw the soles of your feet together, knees open. Stay with hands on your chest and belly. Head on the blanket. Hold for 5 breaths or 60 secs. Come off the wall via your favorite side, pause for a moment and slowly come to a comfortable seated position.

RELATED 8 Best Moves for MTB Fitness