YOGA: Improve your balance & position on the bike with these movements | by Lynette

Simple Sun Salutation – A Morning Movement Medicine – let the breathe follow the movement and when you are familiar with the poses and comfortable with the transitions – try to follow the Inhale/exhale prompts.


1. Mountain Pose

Lynette Morris instructs yoga for a Bike Network editorial photo shoot.

An active posture which helps improve posture, balance and focus. Stand with your feet just less than hipswidth apart. Stack knees over ankles, hips over knees and shoulders over hips. Soften the lower belly. Draw shoulder blades down the back and lift the chin a degree. Let your arms and hands hang by your sides with a gentle reach of the fingertips to the floor. 

Now, let the breathe move in through the nose, around the body, expanding lower belly, and finally out through the nose. Release the tongue from the roof of the mouth. Take 5 more breaths.


2. (Inhale) Arms up

Lynette Morris instructs yoga for a Bike Network editorial photo shoot.

Keep rooting through the feet. Start to inhale the breath through the nose, while reaching the arms out then up. At the top of the breath connect the fingertips and take your gaze to your fingers.


3. (Exhale) Hands to shins

Lynette Morris instructs yoga for a Bike Network editorial photo shoot.

As you exhale out slowly, while bending at the knees and releasing the arms. Place your palms on the shins, keep extending through the spine to the top of the head. Keep the gaze low.


4. (Inhale) – Look up

Lynette Morris instructs yoga for a Bike Network editorial photo shoot.

Keeping your feet rooted, hands placed and legs bent. Look up, breathing in.


5. (Exhale) – Step back Version 1

Lynette Morris instructs yoga for a Bike Network editorial photo shoot.

Bend your knees so you can place your hands on the floor, on either side of your feet. Anchor yourself to the floor and slide your right leg back, find a lunge position. Long in the back leg. Keep extending through the spine and keep your gaze to the mat.If this is too intense – please see version 2 below

NOTE: the left knee must be directly over the left ankle in a lunge – if it is a degree or more over it will put strain on the knee.


5 (Exhale) – Step back | Version 2 

Lynette Morris instructs yoga for a Bike Network editorial photo shoot.

Extend your right leg back, lower your back knee down. Use a towel or blanket to cushion the knee if it is too intense directly on the mat. To release and get extra length on the right hip flexor, engage the gluteus maximus for reciprocal relaxation.


6. (Inhale) Top of the push-up | Version 1

Lynette Morris instructs yoga for a Bike Network editorial photo shoot.

Place your palms or fingertips on the floor and spread your fingers. Step your left leg back and come to a top of the push up position. Press your palms to the floor and protract your shoulder blades which will in turn engage across your abdominal cylinder. Extend at the back of the legs. If this is too intense – see version 2 below


6. Version 2

Lynette Morris instructs yoga for a Bike Network editorial photo shoot.

Place your palms on the floor and spread your fingers. Step your left leg back and come to a top of the push up position. Release your knees down to the the floor, use a towel or blanket to cushion the knees if you need. 

Press your palms to the floor and protract your shoulder blades which will, in turn, engage across your abdominal cylinder. Tops of feet on the mat


7. (Exhale) Chaturanga

Keeping your hands firmly on the floor and elbows tucked to your sides. Lower your chest down to the floor. Extend all the way to the end of your toes. Take all the weight out of your hands to create an active extension through the spine. Take 5 breaths, after your last inhale move into…


8. (Exhale) Childs pose – extended

Lynette Morris instructs yoga for a Bike Network editorial photo shoot.

Taking your chin to chest, press your palms into the floor and draw navel to spine. Send your sit bones back to your heels while still reaching through the arms and fingertips. Take an inhale…


9. (Exhale) Downdog

Lynette Morris instructs yoga for a Bike Network editorial photo shoot.

By pressing through the palms and anchoring to the floor, send your sit bones up by pressing through the balls of your feet. Ideally your heels and legs straighten, however lengthening through the spine is ultimately the integrity of the pose. Once you reach your full extension, hold for 5 breaths.


10. Step forward to the front of your mat and roll up through the spine to repeat on the left-side.

Lynette Morris instructs yoga for a Bike Network editorial photo shoot.

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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