15-Minute Yoga Routine To Enhance Balance and Agility

Apr 7, 2015 at 0:07
Apr 7, 2015
by Abi Carver  
 
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Cobra pose increases flexibility in the spine stretches the chest shoulders and abs and strengthens the hands wrists arms shoulders upper back lower back and glutes. It is a beginner intermediate backbend.

There are many skills taught in yoga that have the potential make you a faster, stronger and more competitive rider. In this article, I will outline how yoga can help you to enhance your balance and agility, including a 15-minute video that demonstrates these principles.

Balance and agility are at the core of every aspect of riding: cornering, getting on top of your pedal strokes, generating power and speed, nailing manuals, railing berms, avoiding injury and generally staying rubber-side down when things gets loose!

How Yoga Enhances Balance and Agility

• Yoga increases flexibility and suppleness in your muscles.
• Yoga increases joint mobility in the hips, shoulders, wrists, knees and ankles.
• Yoga increases blood flow bringing nutrients to the joints and connective tissue.
• Yoga increases body awareness.
• Yoga improves breath efficiency.
• Yoga trains balance and proprioception, which is especially important for reducing the risk of injury.
• Yoga builds core strength.
• Yoga enhances focus and concentration.
• Yoga alleviates pain.
• Yoga enables you to recover more quickly.

Balance Poses

This routine is fairly advanced so if you are new to yoga, do not expect to nail it first time through!

It includes 3 balancing poses that may take you a few weeks to master:

Dancer

Dancer pose stretches the shoulders chest intercostal muscles hip flexors and abs and strengthens the feet ankles and legs. It is an intermediate one-legged standing pose.

Stand in Mountain pose. Shift your weight onto your left foot, take hold of the inside of your right ankle with your right hand and lift your left arm up to the sky. Lean forward and press the top of your right foot against the palm of your hand. Hold the pose as still as you can for a few breaths. Repeat on the other side.

Warrior 3

Warrior 3 strengthens the feet ankles legs arms shoulders and back. It is an intermediate one-legged standing pose.

Stand in Mountain pose. Tip forward from the hips, lifting your left foot back behind you to hip height. Press back through your left heel and point your toes down. Lengthen both legs without locking your standing knee. Bring your arms back beside you and reach through your fingertips. Fix your gaze on a point that isn’t moving to help you keep your balance. Stay here for a few breaths. Repeat on the other side.

If you struggle to maintain your balance, you can rest your fingertips on the mat.

Crow

Crow pose strengthens the core lower back upper back shoulders arms wrists and hands. It is an intermediate hand balance.

Squat down with the balls of your feet pressed together, your knees out wide and the palms of your hands on the mat, shoulder-width apart. Lower your upper body between your knees and press your upper arms against your shins. Come up to the balls of your feet, spread your fingers wide and press into your palms. Squeeze your knees firmly against your upper arms, lift your hips and lean forward so that your weight shifts from your feet into your hands. Keep moving forward until your feet begin to lift off the mat.

If you are new to the pose, start by lifting one foot, then the other, then try both together.

Balance and Agility Routine

This sequence trains balance, coordination, agility and core strength. Incorporate it 1-2 times a week into your training program.

Views: 37,977    Faves: 411    Comments: 22


Please let me know if you have any questions in the comments below or send me a message.

This video is available to download on 15, my iPhone app and on Vimeo.

To download the iPhone app: itunes.apple.com/gb/app/yoga-15/id949137234?mt=8
To download the video on Vimeo: vimeo.com/ondemand/yogaforbikers

Follow me on Instagram @yoga15app for pics and updates.
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145 Comments

  • + 234
 Abi (the yoga instructor in the article) reads these comments.
Please refrain from posting idiotic comments.
These articles are meant to help and improve our riding.
Keep it clean.
  • - 170
flag bonkywonky (Apr 7, 2015 at 5:42) (Below Threshold)
 Yeah like she would care if some 15 year old shouts 'TITTIESSSSS'.. I'm not a woman but I can tell you most of them can handle a sensible amount of beavis and butthead comments perfectly fine. I understand it was meant well but to me this is actually a bit patriarchal, assuming women are weak creatures that aren't able to stand up for themselves.

Before neg repping the hell out of this comment, ask your gf/mum/neighbour if they would feel insulted by some childish comments..
  • + 85
 I doubt they would take offence. But it implies that they are not being taken seriously and would discourage from writing more articles which do actually make a big difference to your riding.
  • + 16
 That's like asking Tom Cruise to stop making Mission Impossible movies. Maybe the mods will just have to straight up delete them. Personally I love these videos and yoga is a tad harder than I thought haha.
  • - 30
flag nocoolnamesleft (Apr 7, 2015 at 7:45) (Below Threshold)
 You must be her brother
  • + 26
 If what you say is true, then.....

Abi, how you doin'? Wink
  • + 9
 Why post a dumb comment, when you can simply say "thank you Abi" and hit replay.
  • + 18
 I have been doing yoga for a couple years, 3 days a week. Initially started to minimize injuries racing downhill. It's incredibly difficult and requires far more skill, balance, strength, and stamina than most people realize. It's always fun to see "cross-fitters" come in and get their asses handed to them, and they don't come back because it's "too hard". Maybe some lazy beach-yoga stuff is decent stretching, but "power" yoga is one of the best things you can do for your riding. Increases balance, agility, flexibility... and one of the best things: you "rag-doll" way better when you are flexible, reducing injuries in a crash. Side bonus is that there is often attractive women involved, but you'll get way more out of it than just eye candy if you try it out.
  • + 6
 Just an observation, but look at the difference between this article and say the mtb strength tips with the dude talking about lifting and all. I check out both cuz its good to mix up your training and i didn't sign into pb to look at girls, but which one gets more views, attention and comments? Do you think this video would generate as much attention if it was a guy? If the video creators and pb are trying to get more clicks they know full well who their audience is and that having a girl in the thumbnail will generate more clicks and attention which is what this site thrives on. Just sayin. These really are some good exercises, this and core work helps us desk slaves out who slouch around in a chair for 8 hours a day.
  • - 14
flag bonkywonky (Apr 7, 2015 at 13:05) (Below Threshold)
 @J-McBride You honestly think that she would be discouraged if 95 per cent of the comments is positive but some kid feels the need to shout "NICE ASSSSSS"?

But while we're at it, I've done these back ache exercises a couple of times now and my back already feels a bit more flexible.
  • + 2
 I was meaning in general, those sort of comments can be discouraging. I'm all for a bit of banter and joking around, on a site like this you need to treat it like walking into a building site, your going to get some stick at every opportunity. If you look at the first video that was done the vast majority of the comments were 'YEAH TITS' and it got a bit out of hand. This time round, like you say there has been a lot of praise to go with it.
  • + 11
 I honestly thought the name Abi Carver was wordplay. Awesome name for a fitness professional.
  • - 13
flag microlab (Apr 8, 2015 at 1:48) (Below Threshold)
 I came here only to see the girl in larger photos ...
  • - 28
flag nocoolnamesleft (Apr 8, 2015 at 7:21) (Below Threshold)
 I don't know what you got in your country but in merica we got this thing called freedom of speech. So I'm going to say what ever I want.... That chick is dank
  • + 15
 I laugh when stupid Americans think freedom of speech applies to privately owned websites.
  • + 3
 Uhhh it does apply. It's just the consequences that follow. Side note--funny how the first person who posted asking us not to make sexual jokes actually has a username that can be taken as a sexual innuendo. Not that my friends is irony!
  • - 5
flag BullseyeXer (Apr 9, 2015 at 12:27) (Below Threshold)
 look a sh!tstorm *&%¤#"#%%# nice!
BTW she is hot! Hahaha
  • + 1
 Your right that Freedom of Speech applies on a private website in the manner that you will not be persecuted by the government for what you say. But the website in question can take all sorts of steps against you like deleting your comments or banning you from the website without infringing on your freedom of speech.
  • + 1
 Holy hell you two. Let's just talk freaking bikes.
  • + 64
 Just the sort of routine to help bikers, do you have a quick routine that is specifically focused on improving core strength?

ill also be wearing my helmet to attempt the crow, as I know exactly the position I'll end up in.
  • + 18
 Only issue in focusing on core strength is research doesn't support this approach, there hasn't been any meaningful effect of sports performance, lower back pain, injury prevention over the last 20 years of research. Your regular training, particularly if you engage in heavy load resistance training (greatly challenges posture) is more than sufficient at improving core strength, not that there is a single validated test for measuring core strength.

The effects of isolated and integrated 'core stability' training on athletic performance measures: a systematic review
www.ncbi.nlm.nih.gov/pubmed/22784233

Core Stability Exercises for Low Back Pain in Athletes: A Systematic Review of the Literature.
www.ncbi.nlm.nih.gov/pubmed/24662572

A meta-analysis of core stability exercise versus general exercise for chronic low back pain.
www.ncbi.nlm.nih.gov/pubmed/23284879
  • + 4
 Interesting read. I'm curious to know what they class as a performance increase though. Seeing other people ride and speaking to other riders I have always believed that an improved core strength will benefit you most on technical downhill sections where your balance and posture is constantly being adjusted. In this instance the performance gain would be the added confidence to ride the section quicker. I do agree that the main way to improve core strength is through squats etc, I would just like to give an extra boost as it is a weak area for me.
  • + 18
 Squats, deadlifts and traditional strength training are great for building core strength which is critical for peak physical performance. Bikers especially benefit from specific core training as it isn't integral to the sport.

I have created a series of strength videos that cycle between upper body, lower body and core workouts. Here is the link:

vimeo.com/ondemand/yogastrengthchallenge

For the core workouts, the focus is on isometric training for the abs, lower back and obliques. The sequences get pretty tough! And they're great if you can't get to a gym or want to work out at home.
  • + 8
 @smuggly - BOOOOMMM!!! There it is, one of the first evidence-based comments PB is ever likely to display in black and white. Huge props buddy, as a physio specialising in the management of spinal conditions and low back disorders I couldn't have put it better myself. I'm forever having to dispell this "core stability" bullshit day after day after day, I really wish people would just accept that the info was flawed, the opinions were based on bias rather than evidence, and even the so-called guru's are waving the white flag and admitting they were a little hasty - why cant everyone else follow suit. Why Yoga / Pilates groups hanging on to this false idea so strongly? Yoga pants are all good but Yoga opinions not so.
  • + 9
 The great thing about exercise and physiology is no matter your opinion on something you can always find a study to back up your claim. You can find studies and journal articles backing up any stance you take. Its great!
  • + 6
 Sorry but that is rubbish.

Look up Dr Stuart McGill (probably the number one spine/back injury specialist in the world) or Grey Cook and you will find plenty of research that suggests core stability improves back pain, injury prevention and increased sports performance.

Just about every athlete that competes in a sport that involves bending and twisting (MTB'ing, football, rugby, MMA) will incorporate core stability work alongside more traditional strength training.

Is it the be all and end all? No, but to suggest it doesn't have any meaningful effect is just daft.

www.backfitpro.com/pdf/selecting_back_exercises.pdf

www.backfitpro.com/documents/WhyEveryoneneedsCoreTraining.pdf
  • + 3
 I dislike the term 'core strength' because it is ill defined; is it erector spinae, abdominals, oblique's, psoas or a combination thereof? Furthermore, in my view focusing on core strength isn't that helpful - but it is important to work out which muscles aren't working or engaging as they should. You are only going to get this by working with a professional (e.g. physiotherapist, osteopath) that can objectively work through what is wrong and come up with a rehabilitation scheme that works. For me they were the exercises shown in Figure 4 of @kudos100 first link.
  • + 2
 I did 6 months of PT for buldging discs at L5/S1 and L4/L5. I'm a believer in core supporting the spine. I now instinctively tighten my core with anything involving my lower back. I can ride again which is the most important. BTW, pushed the back injury over the edge with hack squats, twisting with a flinch response from a bad knee.
The best core work includes integrated balance work.
  • + 2
 I just clicked on the vimeo.com/ondemand/yogastrengthchallenge link - there's no way in hell I could do any of those moves, even in my powerlifting days. I'm putting this on my goal list.
  • + 3
 Yes I have the exact same problem Eastbournemtber, it's almost become a cult like mindless acceptance that core strength / stability training is the cure for all things in LBP and in sports performance. People don't understand how science works and can't differ real research from pseudoscience.

@tbubier I didn't link a single study, I indirectly linked hundreds of studies, these are systematic reviews and meta-analyses, that covers every research paper on this topic since 1970, although many of the papers were not included due to such poor quality, yet the so called 'experts' or 'guru's' still like to cherry pick their research. If you can find a systematic review or even better a meta analysis that finds targeted core stability approach works, please post a link, would love to read it.

@kudos100 Stuart McGill, he has a vested interest in selling his books and his seminars, yet I have not seen him speak at any international sports med conferences, take that as you will. While there is research that suggests core stability improves a variety of physical parameters, I am only interested in quality research with significant findings, this is the problem, it is severely lacking, because there isn't any.
  • + 1
 @smuggly The research you presented does not "indirectly link hundred of studies" If you read the articles very few articles are actually met their inclusion criteria, 39 between the 3 articles. The second two only used 5 articles each, for a systematic review and meta analysis that is low. The first two articles show that more specific research with athletes and LBP needs to done to make an accurate claim about it and the final article actual showed that there is short term benefit of core stability exercises in LBP compared to general exercise and no difference in the long term. As an Athletic Trainer and a Physical Therapy Student, I applaud your use of research of for your argument, however I'm sure there are better articles supporting your claim. I agree that more quality research needs to be completed to make the claims that some people are making regarding core stability. I will say that there is most definitely a place for core stability in just about all rehab program (especially LB). The key is to combine these exercises with your traditional strengthening exercises and incorporating them into functional exercises.
  • + 3
 @xtremebadass45 It actually does indirectly link hundreds of papers, the issue being many of the papers were not included due to such poor quality, the methods were so poor hence their exclusion. This is the problem, there is simply not enough quality research to support all the core stability claims, but the weight of evidence is demonstrating core stability is not an efficacious approach, after 20 years of active research, These are some of the few papers which have ranked the quality of the research, hence why I linked them over other papers. I haven't cherry picked results to support my claims or opinion, I have linked the only systematic reviews I can find on the topic

I am not a physical therapy student, but I do teach physical therapy to bachelors and masters students along with research methods which the average student at almost any level, let alone the layman struggles with.

Heres another 29 studies.
An update of stabilisation exercises for low back pain: a systematic review with meta-analysis.
www.ncbi.nlm.nih.gov/pubmed/?term=25488399
  • + 2
 The crow should be renamed self induced faceplant, which is how I ride most of the time!
  • + 2
 @xtremebadass - as a senior specialist neuromusculoskeletal physiotherapist with over a decades worth of special interest and clinical involvement in the management of both acute and chronic low back pain and spinal conditions I can whole heartedly say I agree with smugglys' view - the pseudoscience and so-called Guru status attached to the terminology "core stability" is overwhelming and frankly dissappointing in the modern age of evidence-based clinical practice. I have long suffered the comebacks from supporters of core stability, including the old classic of "you're just a sceptic, I wouldn't expect you to understand", all the way through to some of the cited reasons in this thread, including "there is plenty of research supporting it, so it must work". Both, and almost all to a certain extent, of these views are far from accurate and the overwhelming majority of genuine specialists involved in the management of spinal conditions will happily and readily offer their opinion on the need to progress away from this type of practice.
Research informs rather than dictates practice, but what use is it if people chose to ignore the findings and just carry on doing what they have always done because thats what was taught to them, and thats what was taught to their teachers etc etc. if we kept doing things that way we would all still believe the world was flat and Creationism was the reason we existed!
  • + 37
 Oh no, an attractive woman and 500+ pubescent Pinkbikers! We all know this can only end in suggestive comments
  • - 9
flag AMGoran (Apr 12, 2015 at 3:12) (Below Threshold)
 Flat assed tho... sorry just had to hahah
  • + 33
 Crow pose: because I dont fall on my fave often enough as it is.
  • + 13
 next challenge : try to do this on your handlebar
  • + 11
 It's practice for when you go otb
  • - 6
flag MASTERTHIEF (Apr 7, 2015 at 13:19) (Below Threshold)
 Just here to watch the girl.
No 4 is my fav.

imgflip.com/s/meme/Michael-Jackson-Popcorn.jpg
  • + 17
 thanks Abi, the last video routine you did has really helped me and a few friends so I'll be sure to give this one a go too. I found the last one particularly helped after long road rides, I felt much better than usual when I woke up! Thank you very much for taking the time and effort to help us out with something for free, it's really appreciated.
  • + 3
 The last set has really helped me in preventing the sore backs I use to get riding and I feel better mobility on the bike, looking forward to trying these. Thanks Abi!
  • + 6
 Thank you @Gav-B and @GeeCo. "The better we are at recovering, the greater potential we have to endure and perform under stress." (Joshua Waitzkin) This sequence is a bit more challenging but hopefully you will find it equally beneficial.
  • + 14
 Yoga and stretch help to keep muscles more flexible, which results in less likeliness to get injured during a crash. I have been doing this for a few year, and I can tell the difference on my body. Core strength is another good thing as it can prevent nuisance such as lower back pain. Well, a beautiful instructor is always a bonus and good motivation!
  • + 6
 Thank you @gaoyiyang!
  • + 1
 You are welcome! I am practicing on my crow skills, it always looks so easy but still can't do it with two feet off the ground. Keep on working and hope to achieve it soon!
  • + 8
 If anyone is second guessing yoga and its effectiveness I can personally say do it once and you'll feel amazing. I have a bulging disc and the original routines posted last month have helped greatly. Thank you Abi for these videos.
  • + 10
 No worries @RatHunter83. I am happy to keep posting videos for you guys.
  • + 7
 Thanks Abi. Your previous 'lower back pain' instruction has really helped me. I look forward to adding this new balance work out to my repertoire. Thank you for the yoga instruction, as I can never get out to an actual yoga class. Ignore the haters.
  • + 2
 Thanks @Lordbens. I needed that!
  • + 5
 If you want some more balance and lower body/core focused workouts, look to NHL training exercises. I highly recommend doing the single-leg RDL for balance. It's really tough to put together 10 if your balance isn't great. As shown by Duncan Keith of the Chicago Blackhawks here.

www.duncankeith.com/training/leg-exercises/single-leg-rdl
  • + 2
 Good stuff. I'm a sucker for those athlete workouts.
Do you know any more places I could look around to find similar workouts?
Because I've been doing football-inspired stuff a while now, but hockey is a different animal.
  • + 7
 Thanks Abi! Your previous one(lower back pain) is helping me a lot, and I'll be adding this one to my program as well. So again, big thanks to you!
  • + 1
 No problem @Ohin. That's great that the back pain routine is making a difference.
  • + 9
 Thanks again! Really helpful!
  • + 4
 My pleasure @barzaka!
  • + 4
 Hello ! I'm hiring someone to pause and rewind the video while I keep falling and trying to get back in position. Wink

Thanks for the video, I'll give it a try tomorrow and probably post an other ad to find a good surgeon to heal a broken nose.
  • + 5
 Dear Abi, thanks for the short routines. I do yoga for a couple of years now and it really helps a lot. Keep up the good work and ignore any strange/unqualified comments.

Thanks for the work and effort you put into that.
  • + 1
 Thank you so much @listeryu. It's awesome that these yoga sequences are helping.
  • + 3
 No way. I'm so sad; the last yoga article I really enjoy all the funny comments; when I see this article I think Wao the second part can be better; but no someone talk something serious and the party end. I'm going to another article more funny now and yes I come here because the girl looks pretty.
  • + 3
 Hey thanks! This was tuff. I accidentally neg propped this at the start (totally didn't mean too) but had to at least give it a shot. Now I'm gonna try to at least do this a few times a week. I've noticed that a lot of professional riders do a lot of yoga, and I can see why.
Also thanks PB for putting this up. It's great to have riding specific excersize, without having to explain to someone, who doesn't ride ,what sort of riding we do.
  • + 2
 I'd also suggest working Chair Pose into a balance routine. Not as taxing when it comes to balance, but it is great for legs, lower back and upper back and is a nice pose to do between more complex balances.

Actually holding Crow for 15-20secs is an incredibly rewarding feeling…. every muscle in your body will be twitching!
  • + 2
 Crow pose does feel awesome once you get the hang of it @robwhynot! And chair pose is great for strengthening the feet, ankles, knees, legs, hips, glutes, lower and upper back, shoulders and arms.

Here is a link:

www.yoga15.com/chair
  • + 2
 As I get older I'm realizing how important stretching is for a cyclist. I work at a desk which adds to the problem. The other day I dropped a pen under my desk, i could barely bend/fold enough to go get it!! hahaha.
I've started doing "Iyengar Yoga" and it's really helped with my hip and back tightness. I highly recommend.
  • + 2
 Yoga helps with a lot of things, not just biking, snowboarding, and other sports, but I actually sleep a lot better. For our older riders, it helps with those post ride aches, and soreness. Especially the post park day stiff back, 30+ guys know exactly what I'm talking about.
  • + 6
 And I am already out of the game at 02:10
  • + 2
 personally I get more from the breathing and focus exercises than I do from core training from Yoga, I find I am most successful in pushing my personal limits (whether it be a technical stunt or a massive climb) when I am in control of my mental state. working out helps...no matter what..., but I never find myself taking control of my breathing and mental state when I am on a leg press or dead lift.
  • + 0
 Check out my You Tube channel @tjkuenzli for some short breathing/focus/meditation vids:

www.youtube.com/channel/UCC6vO7ouz-wwakvbb_ZZa5Q?sub_confirmation=1
  • + 1
 Thanks Abi!
  • + 4
 My goal is to get into crow without falling over and knocking myself out on the coffee table. Yoga is way harder than it looks, but totally helped me get over injury
  • + 4
 Yoga is so much harder than it looks @Mirks! It can essentially be as hard or as easy as you want it to be.
  • + 2
 A couple of weeks ago I started attending a yoga class because of Abi's first video on back pain & how yoga can help. I am the only guy in this class BUT my instructor insists that she has guys attend, just not at our session time. I couldn't care less, my body feels nimble and I rarely have lower back pain now. Only awkward time was the first time I rocked up and having an ex in the same class. She got an eyeful of these beautiful glutes since her mat was directly behind me Wink So yeah.. ya'll should take a break from the gym and take yourselves to a yoga class, your body will thank you.
  • + 2
 Abi likes this.
  • + 1
 I have a question for somebody who knows such things.

Would yoga and eating healthy improve oneself to the point of making a gym surplus to requirements? I'm only trying to get into a good shape and everytime I lift weights (i've got the techniques and poses down) my left shoulder goes into agony mode.

Would yoga be a good substitute for getting into a good physical shape?

Great writeup and love seeing features where the poster is involved in the comments
  • + 1
 I am so sorry. I only just saw your comment! How is your shoulder? What is your training program looking like at the moment?
  • + 1
 had a stressful day today so I decided to give it a try !! a real try !! it was pretty hard , it didn't take to long before I was sweating and shaking trying to hold these poses as long as she does !! by the end i felt more relaxed and limbered up !! thanks , will be doing more yoga !! Smile
  • + 1
 Please make more of these longer videos. As someone who wants to get into yoga to improve my flexibility, riding and general health I find them helpful. It nice to have videos to follow along to in the living room instead of paying for a membership somewhere.
  • + 1
 Not taking away the merit and value of yoga for mountain biking - but it would be good if someone could do a Parkour for Mountain Biking series. I would really like to learn some skills of how to eject from my bike then land like a cat rather than going splat as I do at the moment.
  • + 1
 Do you have any recommendation for lower back stretches? I injured my back a while back ago and learned that I a condition with a few disks. Went to rehab an made a full recovery. Doctor recommended I do light stretches every morning, but also hear doing certain yoga workouts was great to help strengthen my back was hoping to get some info.
  • + 2
 @SprooseGoose34 Have you tried out the yoga for back pain relief routine?

www.pinkbike.com/news/short-yoga-routine-lower-back-pain-2015.html#cid1077008
  • + 2
 I have not I just recently decided to try yoga out. Thank you so much for the link, that's exactly what I've been looking for to help with my back
  • + 1
 At least the post had the chance to create a debate. All studies and physio experts opinions apart, i can tell you that I started yoga 1 year ago and i really feel the difference : no back pain, no headaches anymore.... and i feel definitely more flexible on the bike. So it's maybe a placebo effect, but as kong as people believe in it, why not.....? Smile
  • + 1
 Ok apart from that being bloody hard, what does it mean if I'm getting pain in my wrists when ever my palm is on the floor and my arms are perpendicular to the floor (like a pushup). Using my fists instead of palms alleviates this.
  • + 1
 Here is a good visual that I hope helps alleviate your wrist pain @billymtb:

yogabycandace.com/blog/2014/1/14/how-to-avoid-wrist-pain-in-yoga
  • + 1
 Will certainly look to work this into my training regime, would be interested to know if there any sequences that would benefit hip movement - another area where more flexibility can really benefit riding...
  • + 3
 Relieving tight hips is certainly very important for bikers. There are 3 vids in my Flexibility series that will help:

vimeo.com/ondemand/yogaflexibilitychallenge
  • + 0
 First: Any comment without personal experience is based in assumptions. So, get on the bike, hit the weights, get on the mat, do something, then talk!

Second: You can do weights for bodybuilding, rehab, agility and power, etc. In the same way there are multiple ways you can use Yoga, YES including making you faster on the bike, injury rehab, strengthening, flexibility, etc

This is not to say that yoga is more effective than weigh training, they are both very effective for the right purpose and the right person, the fact is that doing some sort of extra training aid besides just pedaling will make you a better, faster, smoother and a less injury prone rider.
  • + 1
 Thanks for the videos and it might allow it to become more accessible. I've always found the terminology of all the positions and the purist nature of some advocates to be quite inhibiting. A bit like mountain biking!
  • + 2
 I dare say affter around 17 trips to accedent and emergency I could get the hang of this! Good article ive been looking for something just like this!
  • + 1
 Thank you @maxcv10. Let me know how you get on.
  • + 1
 I've been doing Yoga since about a year, once a week in a class. Thank you for the tutorials, it makes it easier to practice at home.
  • + 1
 What style of yoga would you call that workout in the post? I've done yoga before but not as dynamic as that workout.. Thanks!
  • + 1
 I'm sorry. I only just saw your comment. This is technically hatha yoga but that probably isn't all that helpful. The yoga I teach is fairly unique as it is non-spiritual and skill-specific. Each routine is specifically designed to build strength in a particular muscle group, increase flexibility and range of motion in one part of the body, improve a skill such as balance or agility, guide recovery or heal aches and pains. Does that help!
  • + 4
 Ryan Leech is hotter.
  • + 1
 @yoga15app I would like to do some of these in the morning. What would you advice on warming up the muscles a bit before starting? Or is that unnecessary?
  • + 2
 Good question @gsmink. Yes I would advise warming up your muscles if they feel a little stiff when you wake up. Some dynamic mobility exercises should do the trick. Air squats etc. Or a walk round the block. You should be fine later in the day.
  • + 2
 Been using Yoga for years now to help riding. It really does.
  • + 1
 For anyone who doesn't think bikes and yoga go together www.pinkbike.com/photo/9529227 Wink
  • + 1
 Great write up Abi, looking forward to the next one! Hint hint shoulder mobility Wink
  • + 2
 I'll see what I can do @bighitfsr04!
  • + 2
 Here are a couple of vids for shoulder mobility and release of tension @bighitfsr04:

vimeo.com/ondemand/therapeuticyoga
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 Thank you, ma'am. More, please.
  • + 1
 Thanks for the great yoga series and instruction! I'm mid 30's and this is really helping my aches and pains!
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 It's my pleasure @pixelbanger!
  • + 2
 Must add this one to my yoga list.
  • + 1
 Can't wait till I'm able to ride and try yoga...!!!
  • + 1
 Where are these videos in the app?
  • + 1
 These specific videos are exclusive to Pink Bike but you can find yoga workouts for athletes on the app under Sports.
  • + 1
 Wow thanks for sharing that routine! Fantastic stuff
  • + 2
 Thank you so much @T-ROB.
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 just tried it its so hard im dying
  • + 1
 Abi, would you recommend adding the half moon to this routine?
  • + 2
 Sure @joose! That would be awesome for your balance.

Try this transition:

www.youtube.com/watch?v=WwmWTAFKmiA
  • + 1
 I'll give it a run for the money in the morning. Thanks for the recommendation. Have a good one.
  • + 1
 I only do the crouching dawg!
  • + 0
 Hmm. Want to improve your riding more? Do 15 mins of burpees, squats and press ups.
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 Jimferno / great name and great comment!!
  • + 1
 4:21...that is seriously hard to do.
  • + 1
 Great stuff, but I need it half the speed and background sitar.
  • + 1
 pretty girl! nice skills... Smile
  • + 0
 so what the difference between yoga and pilates?
  • + 2
 Yoga is more spicy.
  • + 1
 Something about yoga?
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