YOGA: 5 moves to improve hip mobility

Adding a yoga routine to your training turns out to be very beneficial for all bike riders. This 15-minute routine is designed to release hip and back discomfort by loosening them up. 

yoga for mountain bikers
Supine with base feet | Lie on your back 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 and then slowly down to release the vertebrae one by one onto the floor to find a nice long supine position with based feet. Hold here for a few breathes.
yoga for mountain bikers
Windscreen wipers | Slowly start to roll both knees to one side. Keeping feet and shoulders in contact with the floor, go according to your range of motion. Move slowly and mindfully from side to side dropping the knee in and dropping the knee out. Adjust your feet to gauge your range. Repeat slowly. Let the hip joints swivel in their sockets.
yoga for mountain bikers
Lateral stretch | Lift your opposite arm above your head, parallel to the floor to create a stretch down the lateral side of the body. Repeat on both sides, holding for 7 breathes.
yoga for mountain bikers
S Seat | From the happy hips position, sweep your extended arm horizontally and roll through your right side basing your forearm to come up to seated. One leg draws behind you into the s seat position – lengthening from the base of the spine to the top of the head and tilt forward at the hips to deepen the hip stretch. Hold for 7 breaths. Repeat both sides.
yoga for mountain bikers
Belly breathing | Lie face down and place hands across holding opposite biceps. Find a comfortable place for your forehead to rest on the forearms. You should feel only the lowest front ribs and the hip bones on the floor. Externally rotate legs your legs so the toes face out. Take the legs as wide as comfortable. Hold for a few moments.

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. 

| Images: Wayne Reiche |