FITNESS: Yoga with Lynette, 15 minute recovery sequence

Bridge: Lie on your back, tuck your shoulder blades underneath you and bend your knees, base your heels directly below your knees wider than hips 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.

Leg thread: 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 left and allow for 6 breaths on each side.

Happy baby: Remain on the floor with a lengthened spine and draw your feet towards your hands. Place your hands on the outside blades of feet. Alternatively, you can use straps/belts around the feet or place your hands around your ankles, calves or knees. Draw your ankles directly over your knees so your shins are perpendicular to the floor. Keep lengthening through the shoulders and spine.

Legs up the wall: 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.

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

END.


Lynette Morris designs and instructs yoga routines for riders looking to improve performance, release muscular pains, improve overall health and mental focus. Lynette has taught yoga for over 10 years across the globe and is passionate about using movement to enhance athletic performance and recovery.  @lynwmorris


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