15-Minute Post-Ride Yoga Routine - Monthly Yoga with Abi

Nov 16, 2015
by Abi Carver  
Abi opening up the hips

About Abi -
Abi Carver designs yoga routines for mountain bikers looking to relieve muscular aches and pains, gain an edge in competition and boost mental focus for next level performance. Her aim is to make yoga more accessible to adventure sports athletes so that they can do the activities they are passionate about for longer, with less pain and with more skill. Follow her @yoga15app for more yoga tips and tutorials.


Thank you for all your comments and messages over the last few months. It’s amazing to hear what a profound impact these yoga videos are having, not only on relieving chronic back pain, but also on improving your mobility, flexibility and performance on the bike.

For those of you who want to integrate yoga into your training program, this video is designed specifically to stretch out tight muscles after your ride. It hits the calves, hamstrings, hips, groin, lower back, chest, and shoulders.

First, I just want to briefly address a few points that come up frequently in your comments and questions:

1. Progress Not Perfection
The aim is not to do the poses perfectly but to use them to increase the health, comfort, strength, flexibility and mobility of your body. For example, lizard pose is a hip opener. If you have to strain your upper body to get into the ‘perfect’ lizard pose, that is not ideal. Instead, adapt the pose in any way that allows you to release tension in your hips. Your flexibility and range of motion will improve gradually over time, and the pose will start to look more and more like I demonstrate in the videos.

2. Timing
The timing and frequency of your yoga sessions is going to vary considerably depending on your fitness, skill level, schedule, and commitments. My advice is to experiment to see what works best for you, and then resolve to be consistent. I live by the sea, so I personally go for a walk on the rocks every morning for about an hour to warm up my body and clear my head and then come home and do 15 minutes of yoga before I start my work day. I change up the style of yoga depending on how I feel - whether I want to build strength, stretch out tight muscles, work on my mobility, release areas of tension, improve my balance, focus on my breath or get into the zone mentally. Whatever I feel I need. Some of my clients schedule 2-3 short sessions a week and some practice every day. Neither is better, just find what is most effective for you.

3. Warming Up
As with all exercise, it is not advisable to practice yoga if your muscles are cold or have been in one position for a long period of time as you risk sustaining an injury. Especially, if you live in a cold climate, I wouldn't head straight for your yoga mat when you get out of bed. First, do a couple of dynamic stretches to warm up your body and circulate blood to the muscles and joints. If you choose to practice in the afternoon or evening, you should be able to go straight into it..

4. Breathing
One of the unique benefits of yoga is the focus on the breath. The aim is not to try to concentrate unwaveringly on your breath throughout the entire sequence - as that would take Buddha-level powers of mind control - but to be aware that when you feel challenged, your breath becomes short and shallow. By slowing down your breath, you will find that your body relaxes and you can go deeper into the stretch. Training the ability to control your breath will also help you to maintain calm, clarity and focus on your rides and in competition.

5. Stretch Reflex
If you apply too much force to a stretch, your body’s innate reflex reaction will prevent your muscle from lengthening beyond a safe range. However, it is possible to override the stretch reflex and cause yourself harm. Here are some pointers to protect you:

- Never use strength to increase a stretch - instead deepen your breath and relax into it
- Listen to the alignment cues I give you, for instance, to bend your knees as much as you need to in forward bends
- Learn to differentiate between sensations of discomfort and of pain - if you do experience any amount of pain, back off from the stretch and trust that your flexibility will increase gradually over time with consistent practice
- Remember that it has taken a lifetime for tightness to build up in your body and dysfunctional movement patterns to develop, so be patient and respectful to your body. It’s the only one you have!

6. Get Out Of Your Comfort Zone
I am only going to recommend poses that I believe the majority of you guys can get really good at…with practice. I am not going to suggest you attempt the splits or try to put your foot behind your head. However, advanced poses like wheel and crow are phenomenal for training flexibility, balance, strength and discipline. It may take you few weeks of consistent practice to master these poses but how will you know if you don’t try. And it’s child’s play compared to throwing your body down mountains at high speed!

15-Minute Post-Ride Yoga Routine

by yoga15app
Views: 74,078    Faves: 775    Comments: 19


Please let me know if you have any comments or questions.

This video is available to download here.

Previous Yoga with Abi:
Short Yoga Routine To Help With Lower Back Pain in Bikers
15-Minute Yoga Routine To Enhance Balance and Agilityl

MENTIONS: @yoga15app


Posted In:
Tutorials and Guides Health and Fitness


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275 Comments
  • 190 5
 Came here expecting some really shitty comments. Pleasantly surprised, way to stay classy PB.

Looking forward to checking this out tonight with the wife. Wish we could have seen this yesterday after our lengthy ride. Smile
  • 19 1
 It's funny but Abi got me into yoga and I in turn got my wife into it. Now I'm doing the morning/night routines in addition to my regular intervals. Yoga really is amazing stuff.
  • 17 6
 Its because shitty comments have been deleted.
  • 63 4
 Pinkbike users are gentlemen.
  • 2 0
 Thank you @spinko and @albe23 - it's a lot easier to stay consistent if you are able to do your yoga sessions with someone else. And your wives can probably give you eom pointers as well!
  • 17 0
 @BikeTrials - I haven't seen one shitty comment yet! And I even see the ones that get deleted. Seems like PB users are gentlemen @SztAmaas!
  • 6 0
 Don't rush to give all PB users undeserved credit. 99%of us are decent enough not to post stupid sexist comments, but scroll down to the bottom of the page and look at "below threshold threads are hidden" and you will find the immature members among us. There is no way an article get's posted with an attractive female involved that doesn't attract a few idiots...
  • 2 0
 I feeling better already!
  • 3 1
 Actually the comments on this post that are below the threshold have also not been at all offensive - they were just a little close to the bone and I guess PB didn't think they added to the conversation @tetonlarry
  • 3 2
 Admit it guys... the cover lured you in!
and the video was a bonus! Big Grin
  • 2 1
 I have a feeling that some of these other guys only want to see girls bending over. Not me yoga is very serious.
  • 3 1
 You're right Abi; not bad for pinkbike. There had to be 3 guys that made references to whacking off though still...
  • 68 2
 I think i'm stuck
  • 67 2
 I now love yoga.
  • 9 1
 You should!
  • 24 2
 Why? Because I'm fat? Psh....
  • 18 0
 I love yoga and yogurt but for different reasons...
  • 8 2
 No @phattymatt coz it feels so good.
  • 41 2
 Whiskey is my Yoga
  • 5 13
flag Satn69 (Nov 16, 2015 at 19:42) (Below Threshold)
 Wine is fine but whiskey's quicker...
  • 45 0
 Thanks for making this focused and simple. I have 35 years of avid cycling without stretching to undo.
  • 7 0
 No problem! Please let me know how you get on and if you have any questions.
  • 14 109
flag Rasterman (Nov 16, 2015 at 12:42) (Below Threshold)
 Although I don't think yoga or stretching is bad, I do it sometimes, know it will do little to change your performance or flexibility, and there is nothing wrong with that. Everyone is different and just because one person can touch their toes doesn't mean everyone should be able to. Your body and joints know how far they can be pushed and there is usually no good reason for going beyond these limits.
  • 95 1
 Correct. This is why no professional athletes stretch. Wait what?
  • 4 1
 or get post exercise massages...
  • 34 1
 "know it will do little to change your performance or flexibility"

I thought this was common knowledge, but I guess you haven't heard-

never go full retard!
  • 4 0
 lol there's one for ya Wink
  • 32 1
 @Rasterman As a Kinesiology student that focuses on Anatomy, Biomechanics, and Exercise Physiology I can tell you that stretching and yoga does not push your body beyond its limits nor is it unrelated to performance. One example that nearly every cyclist has experienced without possibly knowing is moderate to sever Iliotibial Band Syndrome or IT Band syndrome. It is caused by repetitive stress, friction, and or trauma to the connective tissue that covers your lateral (outer) quadriceps. Basically it becomes very tight from over-use and it drastically affects performance. The cure and prevention of IT Band Syndrome is both stretching and rolling out your lateral quads. Obviously this is not common knowledge but if you consider yourself an athlete, and even if you don't, stretching before and after strenuous activity is a MUST to keep your body working at %100. All of our muscles work in conjunction with another and if one is not working properly it puts excess stress on all the others around it.

Just some food for thought. Smile
  • 14 0
 Thank you so much for your detailed and considered response @bikmrkrider.
  • 4 0
 Had IT band syndrome from running, and holy hell it felt like getting stabbed in the leg when it struck. And like you pointed out, it took a lot of rest and a foam roller to work through it.
  • 2 0
 Yea it is the absolute worst. And the thing that sucks about it is that rolling it out hurts even more than the injury itself! I had it back when I was XC racing and ever since then I have been regularly rolling out and stretching.
  • 3 0
 @blkmrktrider156

great advice. I found in the past a foam roller to be very effective for treating IT band and other leg related muscle tightness.

As a bike fitter, I can also recommend getting fitted properly as small differences make a big change to your riding comfort, performance and also prevention of long term injury. bike fitting is not just for roadies, most mountain bikers can benefit from a good bike fit. sometimes it takes another pair of eyes with experience to help you get a good fit, it does not have to involve an expensive Retul bike fit or similar.
  • 3 0
 one thing I do for powerlifting is rolling out muscles with a PVC pipe. hurts like hell but i find it much more effective than the foam roller. using a lacrosse ball also really helps target knots and stiffness.
  • 1 0
 you may be doing it wrong or been using far too soft a foam roller @riish, for others out there that are unsure, mind and try and ignore the pain and relax the muscles when rollering, having them tensed makes it easier/far less painful but not really doing the job you are meant to be doing, imagine you went to a massuer and flexed your muscles whilst he massaged you..... would have been a waste of money.

not saying you are doing it wrong 'Riish' as you may have very large firm muscles and been doing it long enough that you can use a hard pipe, am just advising folks that a pvc pipe is at the extreme end of foam rollering and could cause some impressive bruising on softer individuals.
  • 2 0
 Neat point @dtm1!
  • 2 0
 I'm in the same boat. I travel a lot for work and stop off to ride different trails along the way. I'm now suffering from tight muscles in the car and have to stop more frequently. I/m trying to work back to where I was before. Thanks Aby for another great routine.
  • 1 0
 @Northernkonaboy: you're on the right track for sure - practice your 15-minute routine as often as you need it as well as making sure to stretch and move throughout the day. It will make a massive difference. More yoga on the way!
  • 36 0
 Rung my local yoga instructor to book a session; she asked whether I wanted to take the beginner or intermediate class, I told her I was unsure, she replied 'Well, how flexible are you', to which I responded, 'I can't make Tuesdays or Thursdays!' Smile
  • 20 0
 awesome . now to put it in practice. thankyou yoga15app.
  • 4 0
 Try to fit it into your training program and let me know how you get on.
  • 17 0
 I often find that wrapping myself around a tree after a nice long downhill hill day is the perfect way to fully stretch my back out... Smile
  • 17 0
 Nice video yoga girl.
  • 11 0
 Thanks @boyblue1973!
  • 7 0
 I like that @yoga15app has her own account. Look at the Pinkbike community branching out.
  • 12 2
 I could seriously listen to this voice all day long.

#notcreepyiswear
  • 2 0
 Thank you @scvkurt03!
  • 11 0
 Glad to see these videos back up on here, Started doing some of the routines when the article related to lower back pain started and did the routine Abi laid out in that video and actually noticed a substantial improvement in how my back felt. went from only doing yoga once in my life to trying to make it a weekly thing, its great having a routine that tailors to the specific needs and skills that help with mountain biking. On top of that I noticed an increase in mobility especially in the hips, I never realized how tense I was in the and how much doing these stretches would benefit my riding. I feel way more mobile on the bike and have noticed ten fold my ability to transfer my weight effectively. Thanks for the great routines and App!!
  • 7 0
 Thank you so much for letting me know. Please le me know if you have any questions and I'll keep posting more vids each month.
  • 1 0
 @yoga15app Is it best to do the routine as soon after a ride as possible, or does it have the same effect regardless of the time frame? And would you recommend this routine to be done after rides only or is there a big benefit in making it a daily routine?
  • 1 0
 This routine is designed specifically to stretch out after a ride but it does not have to be done right away. Any time after your ride will be great. I would do some yoga every day or every couple of days to feel super supple and ease any aches and pains but you can mix up the routines. Does that help?
  • 1 0
 Yes that's fantastic thanks!
  • 6 0
 Im curious to hear everyone's opinion on this. When you are going through the movements doing yoga, or stretching, where do you guys maintain your focus? Is it in the muscles you are using to hold the pose, or where the stretch is? Is it in your core muscles or your breathing? Does anyone use vitalization techniques coupled with these disciplines?
  • 4 1
 Great point. I look forward to hearing your responses.
  • 2 0
 I just focus on breathing. If I don't I find myself holding my breath at times.
  • 24 0
 the massive massive pain in my lower back
  • 2 0
 My focus is on breathing and finding muscle balance. I try to couple my movements in each muscle with breathing. I try to think of certain movements being extension-exhaling movements, and contraction-inhaling movements. I imagine breathing into or out of the muscles responsible for that movement. but ultimately i always focus on finding a balance in my muscles when holding a pose so that not one muscle group feels strained. e.g. in a warrior 2 pose I try to balance the muscle usage so that the centre is in my pelvis. this ensures i am deep enough in my pose at the same time using counterbalancing muscles in either leg/core/arms to hold the post for a minute, etc. those are my yoga breathing two cents.
  • 2 1
 Breathing is by far the quickest and most readibly available thing to keep your mind on, at least for me anyways. That's what I've always been taught for core exercises.
  • 1 0
 I try to focus on how my body feels in each of the positions and to extend my breath to deepen the release.
  • 6 0
 This is something I keep meaning to do as a mountain biker, I'm a poor stretcher and deal with tight hamstrings and a sore back often. This is a much better way to ease into yoga than buying a Jillian micheals dvd. Thanks Abi for taking the time to make it simple.
  • 2 0
 It's my pleasure. Please let me know how you get on and if you have any questions.
  • 2 0
 I've been nursing a herniated disk for a while now. Finally decided to take physio seriously. They gave me some stretches which I performed religiously. Although I can still feel it during certain movements, I am finally able to sit at my desk pain free.
  • 6 0
 I did an eight week Intro and a local studio earlier this year to see what it was all about. Just like a Spin class, which I avoided like the plague, really depends on the Instructor. The eight week class was a great way to learn how to properly do the movements but wasn't crazy about the audience or the heavy spiritual component.

Abi incorporates all the major movements in edible 15 minute bites. The "Mobility Flow" series is my goto right now. I was trying to do it first thing in the morning but it was taking the whole 15 to get stretched out. Way better experience and results doing weights in the AM and Yoga later in the day. Focusing on proper breathing is also key. It allows you to get though pain threshold, clear your head and get on that path to overall well being.

Next time your sitting in traffic, try some Yoga Breaths.

Thanks Abi
  • 1 0
 No worries. It sounds like you have found a great way to integrate yoga and breathing into your training program.
  • 4 0
 @yoga15app Do you think next time you could include the list and order of poses used on the video to appease those of us who have the attention span of.... I forgot what I was about say but it had something to do with spending too much time on the interwebs at work....

Anyway, could you please?
  • 2 0
 Of course. I can break the video into poses so that you can take it at your own speed.
  • 2 0
 Thanks Abi! Despite my smart-assery, the primary reason I asked for the list is that though I already practice yoga, it's nice to have new flows to try. However, I use yoga (and riding) as a way to escape from technology and as such, I prefer not to have video running while I practive. (It's especially bad to be watching video while riding btw)
  • 3 0
 Thank you! It's great to have bike specific yoga. I started doing yoga ever since I had to move to an area without a mountain, and it's definitely kept me in shape for bike trips.
  • 1 0
 That's awesome @Korpse. Let me know how you get on with these yoga vids that I have designed specifically for mountain bikers. I'd love to hear your feedback.
  • 2 0
 Am I the only one where the "add to favourites" button hasn't been working for almost a month now on articles? Wanted to add this one as well, but I'll just add it to the favourites in my browser for now.

I really like these excersizes, it's exactly what I needed and especially helped my ruined back a lot. Doing these every second day right now Smile

My only question to Yoga15App was, how would you recommend to combine a yoga routine with a high intensity work out routine? I prefer to do trainings in the morning, but is it wiser to do one first and the other later, or does it not really matter which I start with? Or should I rather not mix them up too shortly after each other? Right now I only do one or the other, but would prefer to do both, just not sure what would be best.

Thanks for sharing these videos with us!! Smile
  • 2 0
 Thank you for letting me know that these stretches are relieving you of your back pain. I'm impressed that you have so quickly set up a consistent yoga habit. How you order your training schedule is completely up to you and your commitments but I do have some suggestions. I also prefer to do my high intensity training in the morning and I generally do yoga later in the day. However, if you find it hard to motivate yourself in the afternoons to do more exercise, I would do your high intensity training and yoga back to back to ensure that you are consistent. It also depends on the style of yoga. For gentle stretches I find a lot of guys like to include it as part of their routine to wind down for bed because then their re-aligned muscles can settle overnight. The only thing I would say is to not just out of bed and stretch straight away while your muscles are cold. So if you do them together, definitely start with high intensity and follow with yoga. Though to get in the zone, you might like to try to do a couple rounds of box breathing before you start your training to get you in the zone. I am sorry that I don't have a definitive answer because it is so personal to you but I hope this helps. Please keep in touch and let me know how you get on.
  • 1 0
 Thank you for your quick answer! That was really helpful. I will see if I can motivate myself for yoga in the afternoon/evening and work outs in the morning. If not I'll just finish my morning work outs with a yoga session Smile
  • 1 0
 Yeah - try both ways and see which is most effective. Tim Ferriss has a great quote: “The decent method you follow is better than the perfect method you quit.”
  • 1 0
 Great quote indeed!
  • 2 0
 While I've done yoga on/off for a few years (mainly in the winter) I've been doing a ton of yoga over the last couple months to help heal a serious foot injury which occurred in April. I had surgery, many rounds of PT and now am really focused on getting balance and strength back in my foot/ankle/leg. It's simple, the more I do it the less pain I have in my foot. If I step away (pun intended) for even a few days my foot is sore and I can't walk without limping.
  • 2 0
 Thanks Abi, @yoga15app . I've been using your app and following the mobility routines regularly since one of your last posts. I find that I feel great afterwards and my mobility is definitely improving. It also helps me with crossfit.
I have two questions:
1. Can you add this video and the last cycling specific routine to your app please? The vimeo page always crashes on my tablet because of the large number of embedded videos.
2. Do you have a recommendation (in general) on how quickly or slowly to progress through the different workout type of routines (e.g. how long should I stay on 'Mobility 1 - Flow' before progressing onto 'Mobility 2 - Breath' and so on)?
  • 1 0
 At the moment I am focussing on publishing the sports-specific routines on Vimeo as it is a much more versatile platform but they will be on the app in the next few months.

The rate at which you progress through each series is completely personal to you. I like to do one every day but some clients like to perfect each workout before moving on. It depends a lot of your experience and skill level. What have you experimented with so far?
  • 5 0
 I'm not gonna lie to miyself, this goes on the list of things that I should do but I don't.
  • 4 0
 You don't even have to do all 15 minutes in one go. Just do a couple of poses at a time.
  • 2 0
 I will give it a try this saturday! I looked at one of your older posts, the one of balance and agility and it looks extremely hard. when I master this routine I will try to do that one. are you planning on making an android app?
  • 2 0
 android app would be mint. great for when im working away.
  • 2 0
 Got into work, turn computer on, press play on yoga tutorial, and proceeded to do the full workout in front of my desk :-)
Maybe as motivation (which is the hardest bit) you should be on the home screen every other day?
Thank you
  • 6 0
 Thank you Pinkbike.
  • 1 0
 i do 2 types of yoga (ansusara + power) and i would say that people put to much on it nowadays. Better for riding would be still power+condition workouts. But yoga is definitely great for falling and probably good for regeneration.
cheers
  • 1 0
 Let me know how you get on with it @rudyshy
  • 1 0
 i reckon the core i have gained from static pose yoga has taken 10 years off my late 40s body. life epiphany 7 years ago.. still work hard but realisation that work... is just work.. and everything else is worth more. used mindfulness and basic yoga to reduce my blood pressure 30 points. i now have time to adore my kids and ride / climb / run /cook and see the sun rise and set. so.. imho, more than regeneration, but i see what you mean. i also do intervals / free weights and boulder - for biking.
  • 1 0
 I've downloaded a few of Abi's routines and try to do one a day. I really recommend it, I'm 43, and this is definitely helping to improve my flexibility. It's also just a nice way to wind down at night. Definitely worth visiting the vimeo page.
  • 2 0
 Thank you so much @Footey72 - here is the link for anyone who is interested: www.yoga15.com/vimeo
  • 3 0
 THIS IS ACE!! I've been lifting logs all day and felt like I'd been beat up. 15mins of this and I feel so much better. Thanks @yoga15app it's really useful.
  • 3 0
 That's awesome. Sounds like the perfect combo.
  • 2 0
 Cant wait to have my schedule back, really enjoy yoga as a change of pace from lifting/riding and the benefits are undeniable. Just leave your ego at the door and give it a go!
  • 1 0
 I agree that yoga is great for balancing more intense training like weights and riding.
  • 1 0
 How long should I hold each stretch? 20 - 30 seconds? When I'm just finished a ride I find it takes time just to relax and stop the muscles from engaging during the stretch. Is it good or bad to stretch everyday? I don't want to overdo it. I'm a big fan of yoga for balancing overall fitness. Thanks for the great resource!
  • 1 0
 After a ride, I would suggest that you hold the poses each for 5 deep breaths. You can hold the stretches for longer but that is more appropriate if you are doing a restorative session to help you sleep or on a recovery day.
  • 1 0
 thank you.
  • 2 0
 I did this routine and it was great. Having done yoga in the past I kinda knew what to expect, but that voice is incredibly soothing during the body scan meditation. Thanks a lot.
  • 1 0
 Thank you! This type of yoga should be very relaxing so I am happy my voice has a calming effect.
  • 1 0
 i agree. makes you concentrate. but not stressed
  • 1 0
 this is actually a really informative video. An before you call me a pervert, let me explain myself. I blew out my knee skiing a while ago (20 huck to flat backslap) and ever since then If I don't stretch before a ride it hurts like hell, but I've never tried stretching after a ride. So thanks for this, I'll definitely give it a shot tomorrow.
  • 1 0
 Let me know how you get on.
  • 1 0
 @yoga15app, can you recommend any other of your videos focused on building flexibility, strength, and agility? More than a 15 min post ride routine, but more of a daily routine that could better my life? During training weeks, I often find my muscles tight and sore. Could these routines help me in the long run?
  • 1 0
 Check out this series for mountain bikers:

vimeo.com/ondemand/yogaforbikers

And this page for various videos for strength, flexibility, mobility, strength and recover:

www.yoga15.com/vimeo
  • 1 0
 as I am looking at the whole MTBer series you have for sale... what do i miss out on.. in terms of power and strength... by purchasing the whole MTB programme? or is it all there? i don't just ride - though easily my main interest.. AM and DH.. ( but I do boulder, obstacle course race) other sport fitness is what im thinking about... thanks!
  • 1 0
 Hi Abi! nice vids as always...i have a question related to the shoulders. i had a crash a month ago, went down hard with my elbow, and in the backlash of the impact i compressed the rotator cuff. bottom line, the muscle hurts when i do certain movements. i know that the lack of details is not good in this case, but have you got some suggestion about any movement i can do that may help the muscle to heal? pain is much better now but still have some discomfort and i'm afraid i'm doing something wrong...my training routine right now is 1hr cardio - 15 min abs -45min cardio, no weights until the shoulder is fully healed. Many thanks.
  • 3 0
 Without being able to really evaluate your specific injury, I can really only recommend that you see a physio for advice. I am sorry not to be able to be more specific.
  • 1 0
 @yoga15app I'm looking forward to trying this especially having just tried some bits from your yoga for work routines and realizing how un-flexible I've become. You've labeled this as a post ride routine but what about doing it in conjunction with weights? Do you think it should be pre or post weight session?
  • 3 0
 Certainly post-workout but there is no reason why you couldn't do this sequence after any activity, weights especially.
  • 1 0
 did this this evening.. gosh.. my hips are sooo stiff! easy to do though... which felt good. and even better after!
  • 1 0
 Awesome @ovadebarz!
  • 1 0
 Really appreciate your posts. Any suggestions for us hardcore trail builders? We're packing in heavy packs with chain saws up hill for up to miles, swinging hoes and pick axes all day. Cramping quads, and sore upper and lower backs. Thanks!
  • 1 0
 This series should help with that. It kind of has everything. And maybe get a massage every now and then too.

vimeo.com/ondemand/yogaforbikers
  • 1 0
 I came here because I'm in love with Abi, I stayed because her videos are actually legit! What are some good poses for stretching hip flexors? I ask because I'm currently trying to widen my squat stance for power lifting, I've heard many people say yoga can get me there. #Ihatemobility Big Grin
  • 2 0
 Check out the hip opening routine in this series:

vimeo.com/ondemand/yogaforbikers

You'll get there.

And thanks - I'm flattered...twice!
  • 1 0
 done this. im no yoga expert. its very focused on what is needed. not hard at all. ( 5 years twice a week beginners dvds self taught before work yoga experience - so like.. no qualified comment, just anecdotal really) bit of brilliance focusing on the hips for post ride. really appreciate that! I didn't know i needed to, clearly i do.

looking at the on demand prices, for the whole MTB set... got a bit scared on some of the poses in the ad trailer for this.. but darn... thats good value for money. i'll do this freebie practice a few more times.. then i can see myself just parting with the grand sum of 30 dollars for what is a massive winter program. good value!
  • 2 0
 Thank you so much @ovadebarz. And I'd love to hear how you get on with the complete series. Should have everything you need for now so you don't need to get more dads or join a studio.
  • 1 0
 im already a father of 4, so more more dads Wink sorry... yes the whole series seems great value. i hope there is good progression into some of the poses in the ad.. as they are very demanding. I will place trust in you for that, and go for it!
  • 1 0
 I fail way too often at simple stretching and doing the other useful things to maintain performance. As I get a bit older, I've really noticed the recovery time is suffering. I never have a bad back or anything, but I'm just generally tight all over, particularly the upper shoulders. I've also started rolling my IT band and other areas and it almost induces me to tears. @yoga15app Would you recommend a particular stretch for this IT area?

When my wife was pregnant we did yoga together and holy cow it was awesome (I ignore all the mother earth stuff). I don't think I've sweated more. I would really recommend it - I just wish *I* would do it more consistently.
  • 1 0
 It's pretty common to struggle to incorporate stretching into your training program consistently. I guess because the results are longer term you don't get the same immediate gratification as you do from riding and other sports. And none of us have enough time to do everything we want to do.

Sidebands are great for the IT band and stretching the entire side of your body which can often be neglected in athletes.

There is a video as part of this series on Vimeo that should help:

vimeo.com/ondemand/yogaflexibilitychallenge

Maybe you and wife could work through the vids together.

These are a bit more challenging:

vimeo.com/ondemand/yogastrengthchallenge

vimeo.com/ondemand/yogamobilitychallenge

Let me know how you get on.
  • 1 0
 Fantastic! Thanks!
  • 1 0
 Followed the routine and done it daily I already feel myself getting loose again after IT band flared up not so long ago (that's my years without stretching killing my quads off )
Simple yet effective 10/10 would like to see more yoga from Abi on here! @yoga15app
  • 1 0
 Thanks! That's awesome...and I'll be posting every month!
  • 1 0
 That's brilliant feel so much better I can't wait now making me want to get out, dig + ride! Much love for you ☺
  • 1 0
 Thanks!
  • 1 0
 Hi Abi, Thanks for the great video, i did it for the first time yesterday post ride, so relaxing and much less soreness the day after! I noticed on Instagram a lot of your photos are from Sayulita, do you live there/run a studio there? My girlfriend and I are spending a month in Mexico and have a few days booked in Sayulita, and we are keen to do some yoga to keep active whilst we are away. Any yoga related advice for Sayulita/Mexico would be greatly appreciated! Cheers, Craig.
  • 1 0
 I can totally hook you up! Send me a message when you get to Sayulita. Greatest little town on earth!
  • 1 0
 Not all Pinkbikers are men, BTW. I´m a female mountain biker doing a training programme for January's four day Costa Blanca Bike Race. My coach siad "do yoga". I thought "oh God, not blasted yoga". Then I found these videos of Abi's. They are excellent. Nice and short, so you can do one 15 mins, or a couple back to back. Very well explained and no talk of chakras. Thanks!
  • 1 0
 Haha. I never really got my head around chakras! I'm so glad you're enjoying the vids. Let me know if there is something specific I can help you with.
  • 1 0
 Tried this today, have suffered with shoulder and back pain caused by poor posture at work which is made worse when riding as it rounds my shoulders in much the same way. Will see how this goes and maybe try some more stuff if I like it. It certainly opens my eyes to how inflexible I am, bearing in mind I'm only 4 years older than Abi I can barely get half the range she's getting. Will be good to see how that improves too.
  • 2 0
 Try to be consistent with the routine @juggmeister and move around as much as you can at work. Try to change your position every 15-30 mins and do some mobility exercises if you can.

Here are some stretches:

www.pinkbike.com/u/yoga15app/blog/8-quick-yoga-stretches-to-do-at-work.html
  • 1 0
 Thanks for the reply. I'll give it a whirl. I can say now that my legs are noticeably less tight feeling today than they would be normally after a muddy Sunday slog.
  • 1 0
 Yoga has absolutely turned me around (no pun intended) started last year a skeptic, while i wont say its wholesale changed the way i ride a bike, its totally eliminated low back pain, coming from hamstrings etc. Converted. These videos and directions are also superb so thank you @yoga15app for this free stuff.
  • 2 0
 My pleasure @bobtjustice. That's great to hear that you're able to ride free of pain. Yoga is a great complement to the wear and tear to your body caused by riding.
  • 1 0
 Well, I've been doing this routine for the last couple of month after every ride. That equates to twice a week. It's definitely improved my recovery. I've got to say I wouldn't have even considered yoga prior to this and had it down as a bit gimmicky. I'm converted. Thanks very much!
  • 2 0
 No problem @juggmeister! I'm impressed with your consistency.
  • 7 2
 I love Abi!
  • 15 0
 Right back at you!
  • 2 0
 I'd like to know if anyone is getting the same extension as Abi in the move at 9:42ish... Hurts just to watch, let alone put into practice
  • 1 0
 Lizard is an advance stretch so you have to build up to it slowly. Start first on your hands and move your front foot out wide to give you more space in your hips. Also move around in the pose until you get the release you need. Your pose may never look the same as mine as all our bodies are different.
  • 1 0
 to answer.. no. i cant get there, yet. but i feel it.
  • 2 0
 Great to see you here again Abi..your routine for lower back pain is still giving me big relief..now i'll get into this post ride asap..big Thanks
  • 1 0
 Please let me know how you get on.
  • 1 0
 Thank you! I was just talking to my wife about how stiff and sore I get after riding- and even more so after trail work like I did this weekend. Really appreciate the free lesson and will definitely give it a try.
  • 1 0
 Great! Give it a go for a few weeks and then let me know if it helps.
  • 4 0
 the best post ride routine is lots of beer
  • 2 0
 Poutine is a great muscle relaxant.
  • 1 0
 Thank you Abi, always excited for your videos when they come! Very interesting and I try to implement some of these exercises to my workouts and post riding. Wish you all the best of luck and keep the videos coming! Cheers
  • 1 0
 Thank you. That's awesome. The next vid should be up in a month.
  • 1 0
 @yoga15app it seems like for much of the time -- especially in mountain pose -- the majority of the weight is on the outside of your feet. Is that intentional? Should I be following that?
  • 1 0
 Hey. I don't exactly understand. Your weight should be fairly evenly distributed from front to back and side to side. However you feel most balanced is what is important.
  • 1 0
 Downloading shortly,will give it a go tomorrow,got at least 4hrs saddle time for my poor aching aged body to go through! Have done Pilates,but Yoga is the real deal. Thank you lady,appreciated
  • 1 0
 My pleasure. Let me know how you get on. Pilates is pretty awesome too. I do weight training to build strength as my first choice but Pilates is a close second.
  • 1 0
 make sure you rest your eyes,all this online business cant be good for your peepers! eye yoga! thanks again, think you have helped a lot of people already,cold starts,injuries etc all add up and can be very debillitating,mtb'ers do forget the basics!
  • 1 0
 Eye yoga is really not a bad idea! The muscles in your eyes need a workout sometimes too! I hope you can make yoga a consistent part of your training. Keep in touch.
  • 1 0
 Hi Abi, any chance you can put this video on YouTube? Makes it easier to mirror to my tv vs watching on my phone or laptop. I looked quickly on YouTube but I didn't see it. Thanks.
  • 1 0
 Hey. This vid is not actually on my You Tube channel but would it help to download it on Vimeo?

vimeo.com/ondemand/yogaforbikers
  • 1 0
 I can try to make that work... I need to see if my media players have the Vimeo app... I know they have the youtube app that you can pair with a smartphone. If the video ends up on your YouTube channel, that would also be great. Thanks.
  • 3 0
 thank you thank you! I'll try it asap!
  • 1 0
 Awesome @Number21. Let me know how you get on.
  • 2 0
 That position at 3:27 has done more for my lower back pain than any other. Thanks for these!
  • 1 0
 Yeah that's a good one. I learned a similar thing in bikram yoga, where you go from this position, crouch, cup your fingers behind your heels, and then straighten your legs slowly. It gets the upper back as well that way. $$$
  • 1 0
 No worries. And thank you for the feedback.
  • 1 0
 Ragdoll is the greatest pose to release tension at the lower back and standing forward bend as described by @twozerosix is great too. Handing if you have a bar is also really good to decompress your lumbar spine if you can find one.
  • 3 0
 The way my back is, I need a pre ride, mid ride, and post ride routine.
  • 3 0
 I have a lot more vids that I am going to publish for you guys over the next few months so that you have a comprehensive yoga training program.
  • 1 0
 Sweet. I enjoy the one you did quite a while ago, I'll definitely take more!
  • 1 0
 You can download the full mountain bike series here: vimeo.com/ondemand/yogaforbikers
  • 2 0
 I have been doing your routines over the summer and they have helped my lower back pain greatly. Thanks
  • 1 0
 Thank you so much for letting me know. I hope you get a lot out of this vid.
  • 2 0
 Hey thank you so much, will try to incorporate it into my training! cheers from Chile
  • 2 0
 Let me know if you have any questions. I hope the stretches ease any aches and pains and increase your speed and agility on the bike.
  • 1 0
 you are right, I will try the balance and agility routine I hope not to suck that much haha, thanks for the encouraging. are you planning on making an app for android too?
*edit: no way I'm doing that routine, looks impossible. I will do this after every ride tho
  • 2 0
 You should defo try it @josebravo. “You are capable of 20 times more than you think you are.” Mark Divine, former Navy SEAL

I'm not sure about the Android version at the moment. Definitely in the future, but I don't know exactly when. Here is a link to all the vids on Vimeo which means you can watch them on your phone, computer, tv - whatevs:

www.yoga15.com/vimeo
  • 1 0
 Just as I was looking for a ypha to deal with the aches and niggles that seem to happen more and more this pops up. Perfect timing, now I have no excuse!
  • 2 0
 Please let me know how you get on. It should make a big difference.
  • 1 0
 Thanks Abi, I will do. I had my first try tonight, need a few more goes to get the coordination but already it feels good. I've had so many long term niggling injuries, I'll be delighted if this works. Much credit goes to you and Pinkbike for sharing this.
  • 1 0
 Just try to stay consistent and hopefully you will have great results.
  • 1 0
 Just got the app. Pumped to give these a try! I have gone to every yoga studio in town and so far haven't found what I'm looking for, this looks like exactly the solution!
  • 1 0
 I hope it is @schilly. You should be able to create your entire training program with the app. You can also download all the vids on Vimeo: www.yoga15.com/vimeo
  • 1 0
 Desperately needed a new routine. I've been a slave to the Yoga for Cyclists DVD for 5 years.. This looks right on the money. I'll be trying it at 6:00 a.m many thanks!
  • 1 0
 Please let me know how you get on: here is the link to all the vids on Vimeo:
www.yoga15.com/vimeo
  • 1 0
 Thanks!
  • 2 0
 Worth a shot to mix in. My kinesiology professor kept telling me I should consider yoga.
  • 1 0
 Let me know how you get on and if you have any questions.
  • 2 0
 Thanks! My back hurts quite often as a result of bike riding in combination with office job and kids Smile
  • 1 0
 Check out the back pain routine we published a few months ago:

www.pinkbike.com/u/yoga15app/blog/a-short-yoga-routine-to-fix-lower-back-pain-in-bikers2.html
  • 1 0
 Thank you, I also checked your page and the app. You're doing quite awesome job there. Cheers!
  • 1 0
 Thanks @shaborider!
  • 1 0
 This is awesome! I've been wanting to try yoga but had no idea where to start. Thanks for the video yoga15app, can't wait to give it a go.
  • 2 0
 Let me know how you get on and if you have any questions.
  • 1 0
 I'm going to try and incorporate this after my ride tonight. Maybe I should video it: half dozen sweaty dirty guys in a parking lot drinking beer and doing yoga?
  • 2 0
 Could catch on!
  • 1 0
 Precisely what I need for commuting. The only stretching I get is putting on my shoes and in the shower... washing my extremities.
  • 1 0
 When after a ride should this session be done?
Straight away after getting home?
Within an hour or two?
Later in the day some time?

What's best?
  • 1 0
 It's up to you. Any of the above is fine as long as your muscles are still warm. So just not before your ride.
  • 1 0
 Haha - I am so sorry @ovadebarz - I meant to say dvds but autocorrect switched it to dads! Only the Balance and Agility is challenging and you can work up to that. Good luck!
  • 1 0
 I would love to hear more about breathing.
What is the process in details ? Inhale from mouth or nose ? Exhale from mouth or nose ?
  • 1 0
 In yoga, we breathe in and out through the nose. This slows down your breath, triggers the parasympathetic nervous system which has a calming effect. You should try to breathe deep into your belly and fully empty your lungs on the exhale.
  • 1 0
 Haven't ridden my bike in two years, but what the hell, I'll give this a shot
  • 2 0
 Do it!
  • 2 0
 This will help my lower back pain, cheers
  • 2 0
 No worries.
  • 2 0
 These are great, flexibility is the thing I need to work most on.
  • 1 0
 Awesome - should make all the difference.
  • 1 0
 Just started Pilates and my abs hurt for like 5 days after. Great fun though
  • 2 0
 1) Yoga hurts.
2) You are scarily flexible! I am scarily inflexible!
  • 1 0
 Yoga shouldn't hurt even if sometimes it feels uncomfortable. You may just have to be a little patient when it comes to increasing your flexibility.
  • 2 0
 Oh my belly ,that is impossible to do that ,but I will try again :-))
  • 1 0
 Take it at your own pace and you will get there.
  • 1 0
 Yoga made me a better, more sustainable mountain biker. Glad to get more advice, thanks!
  • 1 0
 No problem! And thank you for sharing your experience.
  • 1 0
 Thanks Abi!! I am recovering from a shoulder separation and your yoga video have been helpful recovering my range of motion.
  • 1 0
 Amazing. I hope you continue to rehabilitate your injury.
  • 1 0
 Abis Videos are real great. They fixed my back pain. Thank you @yoga15app! Open your eyes, dudes, Yoga is an awesome thing!
  • 1 0
 Thanks! I hope everyone can experience what you have discovered.
  • 1 0
 @yoga15app
thanks for that routine - was looking for something like that for some time now and her ist the solution
  • 1 0
 Great! Let me know how you get on.
  • 1 0
 I'm going to have to try this out. I have only done P90x yoga but 15 min is much better than over an hour!
  • 2 0
 I can be a bit impatient so it works for me!
  • 1 0
 I just can't help posting a comment on a new piece of wonderful yoga routine by a beautiful instructor...
  • 2 0
 Thanks Gao! You're the best!
  • 1 0
 You want a sport that will improve your core for mountain biking, Brazilian Jiu-jitsu.
  • 1 0
 wonder how many would watch this video.if it was a weird looking man doing yoga
  • 2 0
 awesome. thank you.
  • 3 0
 No problem @naturechild15! Let me know how you get on.
  • 2 1
 great stuff. have been practicing this now for a few yrs.
  • 3 0
 Thank you.
  • 2 1
 DEJA VIEW
is it really winter already?
  • 1 0
 Nice one Abi @yoga15app. Cheers!
  • 1 0
 Thank you @sicmoto!
  • 1 0
 Really informative video. Will do my best to give it a go!
  • 1 0
 Do it! It might just change your life!
  • 1 0
 Yoga is ace....this is really good.
  • 1 0
 Thanks!
  • 1 0
 that can't be her real last name...
  • 1 0
 These Yoga sessions are great, keep up the good work!
  • 1 0
 Thank you so much! You will get something new from me every month.
  • 1 0
 Thanks for that Abi, great video
  • 2 0
 No worries. Thank you.
  • 1 0
 Is the app only available on the apple store ??
  • 2 0
 All the vids are here:

www.yoga15.com/vimeo
  • 1 0
 What an awesome video. I really needed this.
  • 1 0
 Thank you @steve1980 - let me know how you get on.
  • 1 0
 great!
now i feel better Smile
  • 1 0
 Excellent!
  • 9 9
 can we see Abi ride a bike?
  • 7 1
 Only if we see you do some Yoga
  • 3 0
 Hehe!
  • 1 0
 yoga for better ride!!
  • 2 3
 Repost.
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