Crankworx Whistler 2016: Yoga To Halve Your Recovery Time
The Yin sequence I've designed for you this month focuses specifically on recovery – it will help to maximize your body's repair in between rides, increase your stamina, reduce muscle soreness, decrease your risk of injury and get the most out of your time in Whistler.
What is Yin yoga?
Yin is a slow and deeply relaxing style of yoga in which you hold each pose for a minimum of 3 minutes on each side, supporting yourself on blocks and cushions for maximum comfort. It was designed thousands of years ago to prepare the body for long periods of seated meditation. Martial arts expert Paulie Zink brought it to the west in the 1970s, when he discovered that it was the most effective way for his students to increase their flexibility and range of motion.
Why is Yin yoga suitable for you?
I briefly explained the Chinese concept of yin and yang in my last article. Most of your training is yang – fast, intense and competitive. Yin energy is calming and supports recovery and restoration. To build strength, stamina and power, you need to allow time for your muscles, tendons, ligaments and bones to repair.
Also, intense exercise tends to shorten and tighten muscles. Yin yoga relaxes the body and calms the mind. In this state, your muscles are much more receptive to stretching. As you slow down your breath and settle into the poses, you will naturally let go of areas of tension and tightness.
This makes it the ideal style of yoga to complement your trip to Crankworx.
What are the features of Yin yoga?
Yin yoga:
- improves flexibility
- increases joint mobility
- supports athletic recovery
- calms the mind and body
- reduces stress and anxiety
How to do it
- Follow the instructions to get into each pose and then support yourself however you need to with pillows and cushions. I've given you some guidelines below.
- Hold each pose for 3-5 minutes on each side. Use a timer.
- Breathe in and out through your nose. Your exhalations should be roughly twice the length of your inhalations. So, inhale for the count of 4 and exhale for the count of 8.
- When you've found your edge in each pose, try to remain completely still. This requires much more discipline than you might expect.
- Do not put yourself in any position that causes you pain.
- When you have settled into the pose, visualise your bones becoming heavy and sinking into the mat. Allow gravity to stretch your muscles and loosen up tight joints.
When and how often should you practice
The best time to do a yin routine is in the evening when your muscles are warm and pliable. Avoid any intense exercise after a deep stretching session as you are at higher risk of injury when your muscles and central nervous system are relaxed. Repeat this sequence every day or every other day during your time at Crankworx.
Click on the images for video tutorials of each pose.
1. Child's Pose
Support
- You can rest your head on a pillow or cushion.
- If you can't sit back on your heels, put a cushion between your calves and hamstrings.
Stretches the:
- Upper and lower back
- Hips, knees and ankles
2. Thread The Needle
Support
- You can rest your head on a pillow or cushion.
- Bring your top hand to your lower back or increase the twist by taking hold of your opposite thigh.
Stretches the:
- Chest, shoulders and torso
3. Pigeon
Support
- You can rest your forehead on a pillow or cushion.
- If your hips are not level, support the hip of your bent leg on a cushion.
Stretches the:
- Triceps and shoulders
- Outer hips, piriformis and glutes
- Hip flexors and quads
4. Fish
Support
- You can put a block under your mid-back.
- Bring your arms out wide to open up your chest.
Stretches the:
- Upper and lower back
- Chest, shoulders and abs
5. Head To Knee
Support
- You can rest your forehead on pillows or cushions.
Stretches the:
- Calves and hamstrings
- Hips
- Upper and lower back
6. 2-Knee Reclining Spinal Twist
Support
- You can rest your knees on a pillow or cushion if they don't come all the way down to the mat.
Stretches the:
- Lower back
- Abs and obliques
- Chest and shoulders
- Neck
7. Reclining Butterfly
Support
- You can lie back on a pillow positioned lengthwise along your spine.
- You can support your knees on cushions.
Stretches the:
- Hips and groin
- Abs
- Chest and shoulders
- Upper and lower back
8. Final Resting Pose
Support
- If this position is uncomfortable, put a pillow under your knees.
Guided Meditation
Click on the video above and I'll guide you through a body scan meditation.
Crankworx Resources
If you'd like to try more routines, I've put together a video series of daily 15-minute yoga sessions to cover you for Crankworx Whistler 2016. It contains 10 videos from the Relaxation series for each day of the event plus one for Core Strength, Balance, Achey Neck and Shoulders, a Guided Meditation and a Conscious Breathing exercise. Here is the link:
vimeo.com/ondemand/yogaforcrankworx
Previous Yoga with Abi:
How To Release Tight Quads And Increase Your Power
How To Release Chronically Tight Hamstrings
A Challenging One-Hour Yoga Flow Class
Take Control of Your Mind and Push Your Personal Limits
Yoga To Relieve Pain In Between The Shoulder Blades
15-Minute Routine To Unlock Tight Hips
15-Minute Yoga Routine To Build Core Strength
Short Yoga Routine To Help With Lower Back Pain in Bikers
15-Minute Yoga Routine To Enhance Balance and Agilityl
15-Minute Post-Ride Yoga Routine
8 Quick Yoga Stretches To Do At Work
MENTIONS: @yoga15app
Photo credit: Sean Reagan Photography
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I call it "Passed out at the urinal"
I'd highly recommend a device called an NSD "Powerball". Its a small hand spun gyro exerciser (18,000 rpm+) with a digital RPM counter
powerballs.com/how-it-works
Super useful for injury rehab and developing very powerful upper body including grip strength and fatigue resistance
I'm not trying to sound like a pro, but when I get it - and that is usually after I haven't had a bikepark ride for a loong time - then I know I'm doing something wrong.
Get a more aggressive position and bring your Chest with 50-75% slack in your arms to the bar. Also helps for blisters... and I know because I'm a blister guy.
- mobilise them before you ride with finger rolls (palms up, spread your fingers, roll your pinkie to your thumb into your palm and roll them back out several times) and make circles both ways with your wrists.
- stretch them after your ride - arm out in front of you, palm up, pull back on your fingers, hold - and then stretch one finger at a time.
Hope that helps.
examine.com/supplements/Magnesium
I also think that any stretches (not necessarily called Yoga stretches), that you know or learn, and that you go into progressively and hold for a bit - like maybe 90 seconds, with controlled breathing, and go deeper into the stretch slowly, as you exhale, will give the same benefit.
I see a lot of people (like fellow riders), do a stretch and only hold it for a few seconds, which does nothing - if anything ends up makes the muscles tighter.
At 42 yrs old I have no idea how anyone gets into the Wheel or the half-reclining hero positions. I can't even get close.
www.yoga15.com/reclining-hand-to-toe