A simple yoga routine that will improve your stability and position on the bike.
Mountain Pose | Stand with your feet just less than hip-width apart. Stack knees over ankles, hips over knees and shoulders over hips. Let your arms and hands hang by your sides with a gentle reach of the fingertips to the floor. Take 7 breaths.
Arms up | Keep rooting through the feet. Start to inhale the breath through the nose, while reaching the arms out and then up. At the top of the breath connect the fingertips and take your gaze to your fingers. Hold for 7 breaths.
Hands to shins | Slowly exhale while bending at the knees and releasing the arms. Place your palms on your shins, and keep extending through the spine to the top of the head. Keep the gaze low. Hold for a few breaths.
Now Look Up | Now, keep your feet rooted, hands placed, and legs bent. Look up and breathe in.
Step Back | Bend your knees to place your hands on the floor, on either side of your feet. Anchor yourself to the floor and slide your right leg back, and find a lunge position. Keep extending through the spine and keep your gaze on the mat. Hold for a few breaths before repeating on the other side.
Push-Up Pose | Place your palms or fingertips on the floor and spread your fingers. 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. Hold for 7 breaths.
Child’s Pose | Taking your chin to chest, press your palms into the floor and draw your navel to spine. Send your sit bones back to your heels while still reaching through the arms and fingertips. Hold for 7 breaths.
Downdog | 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 entire extension, hold for 5 breaths. ENDS.