Sri Yogi Anand - Founder of Adwait Yoga School

7 best Yoga Poses For Cyclists

Yoga postures

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Regular practice of yoga asanas is essential for cyclists because it will condition your muscles and tendons. These are often tight due to cycling. Yoga postures will also help relieve your stress and reduce body aches. These yoga exercises will also help you to tune into your breathing and improve your range of motion.

Cycling is an excellent exercise, and yoga is a perfect way to warm up your body before a ride. It also helps you maintain a proper frame while cycling. Several yoga asanas are especially beneficial for cyclists. Learn how to practice them to improve your cycling form.

Marjariasana (Cat Cow Pose)

Cat Cow Postures

Marjariasana focuses on the hips, groins, hamstrings and calves. It helps cyclists maintain physical and mental equilibrium and relieves back pain. It is suitable for cyclists because it targets the hip flexors and quadriceps. This pose also helps a cyclist’s core and strengthens the spine. A cyclist’s body should also be limber and flexible, so the benefits from this yoga asana are well worth the time and effort.

Marjariasana is an excellent resting posture. It opens up the groin and thighs and stretches the back, shoulders, and front of the neck. It should Performs on both sides. This pose should take about eight to 10 breaths. To do it, begin by kneeling with your feet together and then straightening your arms at shoulder height. After that, bring your legs together to form an arc, and take five deep breaths.

Before and after a ride, it is a good idea to practice this yoga asana. The warm-up and stretching will benefit the joints, spine, and breath. Moreover, it will make it easier to pedal.

Khumbhakasana (Plank Yoga Pose)

Khumbhakasana Yoga pose

Khumbhakasana is an excellent yoga asana for cyclists, focusing on the hip flexors, hamstrings, and calves. It also improves core balance and spinal flexion. This pose helps to increase balance. It also strengthens the thighs and ankles. The back, torso and neck also stretch. Cyclists should practice this yoga pose before riding a bike.

Khumbhakasana helps cyclists stretch out their muscles and improve body balance, which can help them cycle more efficiently. It also helps improve their breath control, which is essential for cycling. It is also beginner-friendly and is especially beneficial for cyclists.

While cycling builds up a lot of heat in the body, cyclists need to take a break to stretch out their muscles. Yoga helps regulate body temperature, increase circulation, and restore lost muscle length. It can also help them improve their core strength, which is essential for safe cycling.

This pose also helps build upper body strength. It is similar to a pushup, which works the arms and wrists. It also stretches the back and increases the oxygenation of the muscle tissue. This pose can also help relieve backaches and promote digestion.

Ustrasana (Camel Pose)

Ustrasana Yoga Postures

Ustrasana is an excellent pose for cyclists because it helps strengthen the muscles and joints in the legs, arms, and shoulders. It also relieves lower back pain and aids digestion.

It releases the whole back and realigns the spine, counteracting the natural crouching of cycle racing. To perform this posture, sit on the floor and bend your right knee to your chest. Then, slide your left foot under the right knee. It will stretch your spine, open your chest, and twist the body to the right.

Ustrasana is unsuitable for people with back pain, COPD, recent injury or trouble breathing. If you have any of these conditions, you should seek medical advice before performing this pose. This pose is also not recommended for those with migraines or chronic diseases such as diabetes.

Jathara Parivartanasana (Revolved Abdomen pose)

Jathara Parivartanasana Yoga Pose

Jathara Parivartanasana is an outstanding yoga pose for cyclists. The pose requires a supine body posture and involves spinal twisting and stretching. Cyclists should bend their legs to the side and extend their arms to shoulder distance.

This Pose strengthens the lower back, arms, legs, ankles, calves, and shoulders. It also helps to relieve fatigue and promote digestion. It also massages the internal organs and helps regulate body heat. As a bonus, it enhances one’s self-esteem and confidence.

They are practicing yoga before cycling will help cyclists get ready for a ride by stretching and strengthening their muscles without becoming fatigued. The exercise also increases stamina and increases energy. Cyclists can practice Hatha Yoga, Ashtanga, Bikram, or Power Yoga, providing different benefits. Whether a cyclist is an expert or a complete beginner, yoga will benefit the cyclist.

Jathara Parivartanasana is a supine pose that requires a twisting action. The legs should be lifted to 90 degrees, while the head should remain upright. Those practicing the posture should be aware of their twisted alignment; otherwise, they could cause injury.

Dhanurasana (Bow Pose)

Dhanurasana Postures

Dhanurasana is one of the best yoga asanas for cyclists, as it works all the major muscles in the body. It provides a tremendous amount of relief to tight muscles and helps to improve balance and mental health. It is also beneficial for cyclists who have difficulty relaxing and staying focused during a cycling workout.

This pose helps strengthen the legs’ muscles and prevents muscle strain and strain. It is essential to have perfect form while doing this pose. It is best to start by lying on your stomach with your knees folded and hands behind you. Hold this pose for about 15-20 seconds and then breathe deeply. Alternatively, you can perform this pose while sitting on the floor.

This asana strengthens the arms, shoulders, chest and legs. It also improves circulation and prevents cardiovascular problems. This also enhances the flexibility of the spine. It is easy to do and requires no complicated setup. It is ideal for cyclists because it stretches the upper back, chest and neck.

Dhanurasana is also suitable for cyclists. It realigns the spine and counteracts the crouching inherent in cycle racing. To practice this pose:

  1. Sit comfortably on the floor.
  2. Bend the right knee into your chest.
  3. Slide the left foot under your right knee. You should feel relaxed and stress-free after completing this pose.

Anjaneyasana (Low Lunge Pose)

Anjaneyasana is a good yoga asana for cyclists because it stretches the hip flexors, quadriceps, and ankles. It also improves core balance and spinal flexion. It is a simple and effective asana to perform without any instruction.

A modified version of this pose is called Low Lunge. This variation is easier on the knees but can be challenging for the body. The low lunge position can stress the hips, ankles, shoulders, wrists, and back knee. Cyclists may want to practice the pose with a folded blanket or block under the knee.

Trikonasana (Triangle Pose)

Trikonasana Pose

Trikonasana is one of the most beneficial yoga asanas for cyclists. It works on the hamstrings, hips, and calves and strengthens the spine. It can also help cyclists maintain their balance.

This posture strengthens the lower back and thighs while stretching the inner hips. It also helps in keeping the mind calm and stable. It is best to practice this asana for 30 to 45 seconds. This Pose also stretches the lungs and spine.

It would help if you practiced Trikonasana under a trainer or a qualified yogi. While performing this asana, it is essential to maintain the correct form and technique to prevent neck and shoulder injuries. Also, ensure that you stand straight and don’t sway forward while performing it. It would help if you also did a warm-up exercise before practicing the asana.


Yoga is an excellent way to prepare for a long bike ride. It helps cyclists to warm up without getting too tired. This Postures also improves their stamina and allows them to control their breathing during a ride. In addition to improving physical performance, it helps cyclists to stay morally and ethically upright. 

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Yogi Anand Adwait

Sri Yogi Anand is an ordained Himalayan Yogi, Yoga Mediation Master, Spiritual Guru, Life Coach, Writer, Eloquent Speaker, and Founder of Adwait Foundation® and Adwait Yoga School.

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