6 Reasons Why All Cyclists Should Practice Yoga

Jan Poshenko
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What is Yoga?

The practice of yoga, though thousands of years old, has seen a surge in popularity over the last few years, in part because it is a great way to exercise the body and mind without the added risk of injury. Yoga is all about the poses – most people think of it as a form of exercise, however it is more than just that. Yoga involves physical activity indeed, but focuses mainly on breathing techniques and gaining awareness of a much larger picture.

Yoga is an excellent way to relax and let go of the tension in the body due to that fact that stress can have a tremendous effect on our torso, and this is especially true for cyclists. The more time you spend in the saddle, the more tension you put on your body so that's why it is crucial to invest time in an activity that allows your muscles to relax.

Hatha Yoga Takes Steadiness and Balance To A Whole New Level

Cyclists practice yoga after a long ride or a workout during a season to maintain and strengthen the body. It increases balancing and stability and influences positively leg muscle endurance.

Hatha Yoga

For centuries, it has been believed that yoga reduces the activity of the mind and body, relieves stress, and induces relaxation which is responsible for having a positive effect on overall health.
Hatha yoga, which consists of physical postures (asana), breathing techniques (pranayama), and meditation (dhyan) is recognized as an excellent practice for cyclists.

Cyclists practice a sport that requires a lot of stamina, flexibility, and strength. For that reason, the physical routine in the flow of the yoga practice, every asana, may help them boost their training, increase their strength, and improve their flexibility.

Hatha yoga is recommended for people suffering from spinal strain, back pain, low energy levels, acute stress, and depression. It is claimed that this practice connects the body, mind, and psyche, tunes the senses, relieves stress, and induces a state of mind that aids in the healing process.

Iyengar Yoga

Recently, I took a 3-day yoga and meditation retreat in South Carolina. Iyengar Yoga is one of the many types of yoga that I practice, but it was quite an adventure for me. I knew that I would be asked to learn poses and positions that I had never learned before, but my practice was rusty so I was a bit concerned that my body wouldn’t respond as it should.

Vinyasa Yoga

Yoga is a fantastic way to improve fitness and flexibility for cyclists and can help them cycle more efficiently. Choosing a yoga style that’s more suitable for athletes can help you to reach that next level. Vinyasa Yoga for Cyclists is an athletic style of hot yoga that combines dynamic sequences of postures moving with the breath to improve balance, strength, and flexibility for your cycling.

2. Yoga Strengthens Your Core Muscles

The core is one of the most important aspect of cycling. Cycling requires balance and stability as well as a strong core to manage intense pressure. The core muscles work as one single unit to support all movements of the cyclist. Flexibility and strength of the lower back, hips, and stomach muscles are essential for staying safe while cycling. They allow you to maintain a safe posture while descending, cornering, and leaning against the wind. Yoga strengthens and lengthens your core muscles in a safe way that translates to even better performance while cycling.

3. It Increases Flexibility

Bikram Yoga

Most Bikram yoga practitioners are surprised to find out that there is a group of Bikram Bicyclists that meets in a local studio in a variety of cities across the country. Yes, yoga and bicycling are complementary forms of exercise and it happens that Bikram yoga is the type of yoga that is practiced in the heat. Done in a temperature-regulated room from 95-99˚, followed by a cool down and light stretching, Bikram yoga strengthens, stretches, and improves flexibility while uniting mind and body.

Here are two reasons why Bikram yoga and cycling make for a great duo:

  • Bikram Yoga Will Make Your Cycling Stronger- People who ride bicycles athletically will often reach a plateau in their performance. To breakthrough that plateau, you need to incorporate some kind of strength training into your cycling regimen. Bikram yoga will give you a boost in your performance because you will notice increased strength and stamina.
  • You Can Do Bikram Yoga on the Weekend- There are Bikram Yoga classes that occur at the same time each week. If there is no fluctuation in the schedule this means that you can plan your schedule around your Bikram Yoga class.

Restorative Yoga

According to ancient physiologists, the body is designed in such a way as to receive benefits from every pose. Much of the stress that builds up in our busy schedules seem to find its way into our tight, sore muscles and locked joints, creating the perfect environment for stiffness, inflammation, and stress-related conditions like headaches or sleeplessness.

Restorative yoga helps to restore and relax the muscles that work most in our daily lives, and also helps to stretch our busy minds out of their stress-laden focus and into a meditative awareness. With its focus on performing one pose for long periods, this type of yoga is becoming increasingly popular with athletes especially among cyclists.

Restorative Postures for Cyclists

But this form of yoga, though more than a thousand years old, is only recently being discovered by modern Western athletes. Cyclists, in particular, are getting more and more amazed at how this ancient practice can help restore the body in a way that goes beyond the effects of a simple bike ride.

Increased Flexibility

Every cyclist knows that it’s important to build up your core and hip muscles in order to improve your pedaling technique, but they might not be familiar with the importance of working on their flexibility.

Yoga is a great way to build up those muscles. The movements you’ll be making during yoga will be similar to those that you make while cycling, but the muscle groups will be different.

Here are 4 reasons why Yoga helps with Flexibility if you are a cyclist:

  • Endurance: Yoga often involves a Vinyasa flow, or a sequential linking of poses in order to keep the body moving. This helps create more range of motion and flexibility because it becomes easier to move into more extreme poses without crashing into a wall or floor. It also brings more fluidity to the entire yoga session because there is less stiffness and less chance of injuring yourself.

  • Calmness and Focus: Cycling can be a very mentally and physically demanding sport, and practicing yoga can help you stay calm and focused throughout the session. Yoga relies heavily on breathing techniques and control, and a distracted mind can be detrimental to a cyclist.

  • The bike will be your new best friend: Yoga is a fantastic way to encourage you to hold a challenging pose for longer and to extend your lung power. It also works to engage the muscles of the arms, hamstrings, and back, in order to hold the pose for longer. Yoga can encourage and strengthen more muscles in the body, which can have an impact on the endurance and strength of a cyclist’s performance.

  • Improve core strength: Cycling is a sport that significantly increases the strength of a cyclist’s core muscles. These strength gains can easily be maintained through regular yoga practices with additional core strengthening workouts. Yoga can be just as exciting to a cyclist as biking is to a yogi.

3. It Helps to Heal

Cyclists who regularly practice yoga find that they heal more quickly from injuries and they are more likely to avoid injuries altogether.

Prevents Injury

There are several ways that yoga can help with an injury. Yoga is low impact and it helps your entire body relax. It can also help you become more aware of how your body feels and help develop the skill to direct your energy flow to those areas where you may be injured.

Moreover, as much as we may want to, not all of us can brave the multiple layers of winter clothing and go out for a good ride early in the morning. In these cases, it pays to practice yoga to strengthen those tired muscles and avoid injury because good muscle health is crucial to avoid injury and build a strong base for a prolonged cycling career.

Doing yoga before you go cycling will help to warm up your muscles, reduce stiffness, and improve your range of motion.

How Can Yoga Improve Cycling

Most cyclists are not aware that doing yoga can improve your cycling. This kind of stretching can help you ride faster, longer, and with greatly reduced back pain.

You don't even need to be an experienced cyclist to try out yoga. It can be used for people of all ages and all fitness levels. It can even be done by those who aren’t athletic at all. Anyone can benefit from this ancient practice.

Yoga is known to give many people a new lease on life. Many who practice it report they have better concentration, more energy, and less stress.
One of the most popular ways is the dynamic form of yoga. This form of yoga involves using a series of movements and stretches that flow to create a complete yoga routine which is generally done with light weights.

4. Improve Core Strength

Yoga may look very easy and serene from the outside, but it can imply many challenges to your body. You may have to work hard to do many complex and coordinated actions like deep stretching, balancing, inversion, Hatha (physical strength), pranayama, working with blocks, and more. However, you can motivate yourself with the thought that both flexibility and mental strength are gained after consistent practice.

Climb Faster

The best way to get better at your sport is to train like a professional. And the way pros do that is to take time off their bike to go to the gym and strengthen their bodies' weaknesses.

While this may seem like blasphemy to many cyclists, doing yoga can have an enormous impact on your ability to climb hills faster and easier. Taking time off from your bike and doing yoga can improve your overall strength and conditioning.

5. A Better Mindset

People who engage in yoga more frequently tend to be less stressed and more focused on the moment. This can also have a positive effect on someone's overall performance on their bike; Yoga can help a distracted cyclist focus more on the road ahead.

Avoid Discomfort

As a cyclist, there is plenty of pressure on your body already. Panting during a ride, pedaling with your thighs and pushing on your pedals with your calves all put strain on the body.

When uncomfortable pain starts to become a regular aspect of your cycling routine, it can only mean one of two things. You’re not breathing properly or your muscles are not getting the necessary support, causing unnecessary strain.

Yoga can give you the necessary strength to ride and support your body with a cool and peaceful mind, leaving you no room to focus on anything other than your ride.

Improves Body Awareness

When practicing yoga exercises, you become more aware of the way your body feels and moves. You also develop a sense of control by learning how to control and direct your energy flow. This makes it possible to recover faster after an accident or heavy workout, and it can also improve your overall performance.

Increases Endurance and Stamina

Thinking about a cycling trip or a marathon? Yoga will not only help you maintain good physical attributes but also keep your cycling sessions fun.

We’ve all heard the positive effects of meditation: reduced stress, increased concentration, and a positive outlook. Therefore, you need to embrace meditation as part of your daily routine.