8 Quick Yoga Stretches To Do At Work - Monthly Yoga with Abi

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bighitfsr04 (Jun 24, 2015 at 16:15)

Thank you! I am really looking forward to starting your exercises again. I am headed into surgery Friday to get my collar bone fixed up, upon recovery these will greatly help me! Having a desk job I struggle to stay loose during the day.

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yoga15app (Jun 24, 2015 at 21:39)

Good luck with the surgery @bighitfsr04. I hope the stretches speed up your recovery.

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bikekrieg (Dec 15, 2015 at 11:06)

Follow the doctor's orders and you'll be back on the bike in no-time. I crushed mine into a bunch of pieces, got a few plates in and was back on the bike within a few months. Best of luck!

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mattsavage (Dec 15, 2015 at 13:50)

I followed my doctors "orders" recovery took 4 months longer than it should have according to my physio... If they screw it together, take it out of the sling as often as possible, as soon as possible, get it moving and working.

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EKrum (Dec 15, 2015 at 13:57)

I really like these but any chance you can put them all in 1 video so that its easier to do it all as a routine?

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yoga15app (Dec 15, 2015 at 15:44)

Hi @EKrum - thank you. You can download the complete video here:

vimeo.com/ondemand/yogaforbikers

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robdonovan (Dec 15, 2015 at 16:25)

I was back on the bike 4 weeks after surgery and back to my normal riding self a few weeks after that.

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Mnkosch (Dec 15, 2015 at 16:43)

I had surgery done back in September for my second broken collarbone in three month (oops). If I had one tip, it would be to opt for a longer nerve block, certainly over 12 hours. Mine wore off pretty quickly post op, and I was hurting pretty good. After that, recovery is a breeze. Good luck!

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Tamasz (Dec 16, 2015 at 2:35)

Get well soon @bighitfsr04 - and follow the instructions of your doc (e.g. on forbidden movements etc.). What I learned from my broken collarbone is: Do your exercices but do them with detailed instructions. (And don't break your collarbone when it's 40°C with no AirCo in the hospital...)

I was back in the bike park 8 weeks afterwards.

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Gilmarques (Dec 16, 2015 at 12:17)

her voice makes the whole yoga for me

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moth423 (Dec 16, 2015 at 19:40)

@bighitfsr04 you're gonna be so fine. 8 weeks and you're good as new. Good time to pursue other interests. And don't sit around too much. Keep walking! And get off the pain killers asap!

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BullseyeXer (Dec 26, 2015 at 9:25)

Hahaha guys just admit the picture lured you in! and some of these videos are just a bonus! xD

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yoga15app (Dec 30, 2015 at 5:51)

Thank you @Gilmarques! Here is a link to some short meditations:

www.youtube.com/playlist?list=PLvG_bzfJEUBbJf6n6hCiLx3LjDOUkJCdh

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bighitfsr04 (Dec 30, 2015 at 18:55)

THANK YOU FOR ALL THE KIND WORDS! Recovery went really well, actually opted out of all pain killers post surgery. I took a more native approach. I was back riding XC in Whistler just 6 weeks after surgery, no complaints. Still doing great with no plans of having the plate removed. The biggest thing I have found is to stay active, if I get sucked into work and do not ride or go climb my shoulder begins to tighten up and hurt pretty bad. Forms of yoga have really helped.

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raidenCZE (Feb 16, 2016 at 3:46)

I also have the plate and 8 screws inside. Sitted around a lot and increased my weight by 15kgs.. Do you also feel pain when you try to wheelie or doing bunny hop? I made about 10 rides on bike and I hope it starts feeling better.

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bighitfsr04 (Feb 16, 2016 at 10:56)

Sad to hear, they are no fun. And I do but my pain is from lack of muscle tone and more in my shoulder than on the actual plate. There are some really tight ligaments around the plate, rubbing under your ears where the trap's stop seem to really help release tightness through the area. Also a sock with rice heated up in the microwave is amazing. Good lick with the process! Stretch allot!

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raidenCZE (Mar 28, 2016 at 9:54)

So my one is going to be removed in two weaks due to pus which is leaking from the scar. Doctor told me, that i will take just two weaks of recovery just to get the new scar healed up and to have the stitches taken out. The bone itself should be fine even with 7 holes inside.

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bikekrieg (Mar 28, 2016 at 12:56)

raidenCZE you should get a second opinion.... Everything I've heard about removing plates has said that they bone is substantially weaker until the holes heal, which can take up to a year. Ask your doc... and then ask a different doc, before you go and remove the plate.

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bighitfsr04 (Mar 28, 2016 at 13:14)

^^^ I agree, calcium build up takes at least 14 days? . The holes will be soft and subject to fracture. My Doctor mentioned that if I decided to take the hardware out I would be ok to resume everyday life within 2 days and road riding within a week. Take 3 - 4 weeks to build up your strength off the bike.

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raidenCZE (May 10, 2016 at 10:19)

So the doctor had to take the plate out due to pus coming out of the hole together with inside stitch. He told me after surgery, that the pus was all around the plate due to bad reaction of my body. He also told me, that I should rest off the bike for 4-6 weeks. He will take out the stitches tomorrow so I will ask for more intel :-) Btw: I felt no pain day after removal, but I will definitelly not rush on anything!

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bikekrieg (May 10, 2016 at 14:59)

@raidenCZE: Take it easy and make sure you give it time to fully heal before hitting anything too harsh!!

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ouchy (Dec 15, 2015 at 14:25)

Oh Abi, you make me want to be a better person.....

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yoga15app (Dec 15, 2015 at 15:55)

I'm not sure yoga will make you a better person but I like the theory!

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TiagoMaiaC (Dec 15, 2015 at 11:56)

Maybe its been a year when i saw a post on PB from this Lady doing yoga exercises for lower back pain. I'm just leaving this here, i did them all, at first was hard because there's stuff your body doesn't simply have the elasticity to achive certain positions. At this time i do the same exercices at least one time each week. It works wonders! I do it after a soft ride, or in a no ride at all day. Tks to Abi and her YT channel

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yoga15app (Dec 15, 2015 at 15:52)

Thank you so much @TiagoMaiaC - that's awesome that you have been able to integrate yoga stretches into your training program. Let me know if there is anything I can help you with.

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Regamaro (Jun 22, 2015 at 15:48)

Thx again for sharing. My joints have gone from feeling late 30 something to early 20 something after following your routines regularly.

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yoga15app (Jun 22, 2015 at 23:01)

That's amazing @Regamaro. It's almost unbelievable what a difference a short amount of stretching can make to aches, pains and muscle imbalances.

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maex360 (Dec 15, 2015 at 22:41)

same here. I've always had problems in my lower back during biking and also between my shoulders mostly after sleeping. Now I have to say that it has become so much better it's almost unbelievable

Thanks Abi!

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yoga15app (Dec 16, 2015 at 14:19)

That's amazing @maex360! Let me know if there is anything I can help you with.

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Draggon (Dec 17, 2015 at 12:51)

Now I am the furthest from being a guy that would ever consider yoga. But I have destroyed my body in 35 years of riding and my joints have paid most of the price. The knees are really acting up these days.....I can only ride for an hour or so now, hour and a half on a good day, and then limp for the rest of the day. So when I see @Regamaro saying your videos have done wonders for his joints, my attention has been gotten......if it's gonna help in any way, I'm willing to try. @yoga15app is there a specific video of yours that I should start with for the knee problems? Actually for the shoulders as well?......they have endured two dislocations and four separations themselves. Thank you!

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yoga15app (Dec 30, 2015 at 5:53)

@Draggon - start with the back pain routine as it stretches muscles throughout your entire body:

www.pinkbike.com/u/yoga15app/blog/a-short-yoga-routine-to-fix-lower-back-pain-in-bikers2.html

Let me know how you get on.

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Vorona (Dec 15, 2015 at 12:09)

I'm getting healthier even just looking at yoga exercises

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TimBigHitFSRII (Dec 16, 2015 at 5:19)

Is it necessary to change outfits for each pose? I don't have that many options!

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yoga15app (Dec 16, 2015 at 14:28)

I'm not going to lie, it helps @TimBigHitFSRII!

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multialxndr (Dec 17, 2015 at 23:59)

lol

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jlhenterprises (Dec 16, 2015 at 8:10)

Started Yoga 5 or 6 years ago then I broke my tibia last year. It has taken 14 months but I can now do everything again without limitations or pain. Without Yoga and the desire to be 100% again I do not believe I would have made such progress. I know others with similar injuries who still struggle years later.

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Morebike (Dec 15, 2015 at 12:40)

I did the neck stretch it's super simple and easy to remember, I feel better for doing them. Works for me.

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yoga15app (Dec 15, 2015 at 15:52)

Awesome.

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sewo (Dec 18, 2015 at 5:25)

The shoulders and neck stretchs are great! Specially for someone like me who spend a lot of time being seated in front of the computer. Because of your Monthly posts i'm considering joining a yoga course with my girlfriend . Thanks a lot Abi!

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yoga15app (Dec 18, 2015 at 13:42)

Do it @sewo!

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Jimmy0 (Dec 27, 2015 at 11:57)

Just starded. Determined to make yoga a part of 2016. For tree pose, how much of your bent leg is kept up there using that legs muscles vs lifting it and placing it with your hand? I tried it and i felt like my foot was pushing into my thigh pretty hard.

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yoga15app (Dec 28, 2015 at 9:42)

If you feel that you are pushing hard against your thigh, take your foot down to below your knee until you feel completely stable there. Root down with your standing leg and aim for minimal pressure against your thigh. Your foot will start to rest effortlessly with practice.

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Korpse (Jul 20, 2015 at 19:59)

Love the seated mobility exercise, especially since I sit at a desk all day. Been doing them for about 2 weeks and feel much better when I go for rides. Do you have anything for the legs while in a chair?

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yoga15app (Jul 26, 2015 at 1:16)

Thank you @Korpse. Unfortunately, there is not a lot you can do while seated other than ankle circles. However, I would recommend you try to stand up every 30-45 mins and do some quick mobility exercises and stretches.

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ratedgg13 (Dec 15, 2015 at 11:37)

@yoga15app Got any tips for strengthening lower back? I tend to have a lot of strain there by the end of long rides.

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ajjrsons (Dec 15, 2015 at 12:24)

Sorry - Not Abi here, but I've been thru 6 mo PT back rehab - do light bicep curls while standing on one leg, keeping the lower abs tight. The balance work will force you to work those small muscles supporting the lower spine. I do curls, cable rows and flys.etc. alternating balance on one leg. I do them regularly to maintain the strength in that region.

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tb927 (Dec 15, 2015 at 14:33)

I'm not Abi either, but I'm 6'7" and used to have a lot of hip and back trouble and back pain riding or running. The doctor told me to get in the pool and put some muscle on. It was a magic bullet. Swimming can be a drag for some people (and I sort of had to teach myself the crawl stroke) but I found it way less boring than physio exercises etc. It made an immediate difference to back strength flexibility and fitness.

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yoga15app (Dec 15, 2015 at 15:50)

I'm Abi! Thank you @ajjrsons and @tb927 - balance work and swimming will both be a great help. Yoga poses that strengthen the lower back include plank, side plank, low cobra, locust, sphinx and tree. You will find instructions for all of them here:

www.yoga15.com/poses

And some video tutorials on my You Tube channel:

www.youtube.com/channel/UCC6vO7ouz-wwakvbb_ZZa5Q?sub_confirmation=1

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ajjrsons (Dec 15, 2015 at 17:23)

Thanks Abi -- the locust and cobra are similar to what I've done (I need to get back at it) on the large excercise ball. Thanks for the tips - I'm going to get after these. Guys with bulging discs should pay particular attention to these poses. Strong core = less back pain.

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yoga15app (Dec 15, 2015 at 18:18)

Agreed @ajjrsons. A strong core certainly helps to reduce the pain.

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cxfahrer (Dec 15, 2015 at 23:12)

Thanks Abi for the inspiration!
Nothing is more boring to me than watching a person doing yoga. But nevertheless, since I had a herniated disc, I am doing yoga twice every day for 15min.

What helped to strenghten my weak core muscles was the large exercise ball (pezzi ball). And my physiotherapist knew about mountainbiking, so she showed me how to do the exercises the right way. I think it is always better to have someone to check what you are doing.

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yoga15app (Dec 16, 2015 at 14:24)

No worries @cxfahrer. Happy to help. And it's a fair comment!

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endureperformance (Dec 17, 2015 at 17:11)

@ratedgg13 lower back pain can typically have a lot to do with a lack of glute strength which also typically corresponds with tight hip flexors in cyclists. Work on releasing the hip flexors and strengthening the glutes on top of those poses suggested by @yoga15app

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ratedgg13 (Dec 17, 2015 at 17:40)

Thanks for the comments everyone, much appreciated!

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Earlistotle (Dec 15, 2015 at 14:25)

Did the after-ride yoga program the other day, just wanted to say thank you!

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yoga15app (Dec 15, 2015 at 15:56)

Amazing. Let me know if there is anything I can help you with @Earlistotle.

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SundayVans (Dec 15, 2015 at 21:01)

I fractured my ribs and bruised my spleen a month ago, and thus evening I tried these yoga exercises and I already feel better. Thank you for posting!

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yoga15app (Dec 16, 2015 at 14:25)

I'm more than happy to help. Let me know if you have any questions @SundayVans.

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thebigschott (Dec 18, 2015 at 7:12)

Missed this past riding season and just had both hips operated on for fai impingement/bone spurs. Will be including these into my maintenance routine when I get the all clear from my PT. Thanks for posting!

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yoga15app (Dec 18, 2015 at 13:42)

Let me know how you get on @thebigschott!

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chriskng (Dec 15, 2015 at 11:23)

Tried the 15-Minute Post-Ride Yoga Routine, it really helped! Excited to try these too.

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yoga15app (Dec 16, 2015 at 14:20)

Thank you @chriskng. I hope they help!

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ovadebarz (Dec 15, 2015 at 13:52)

hey, some of this stuff i cant find to buy... any chance of a more intense / hardcore session. thanks..I'm good with the vimeo on demand vids, they are ace. want more...

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yoga15app (Dec 15, 2015 at 15:54)

It depends what you mean by hardcore!

Have you tried the Balance or Strength challenges? I think they are probably the hardest in the series.

vimeo.com/ondemand/yogastrengthchallenge

vimeo.com/ondemand/yogabalancechallenge

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ovadebarz (Dec 16, 2015 at 13:52)

thanks!

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ovadebarz (Dec 17, 2015 at 13:09)

Ive just downloaded and flicked through the whole of the strength challenge series. Now, thats what I'm looking for. I'm no yoga expert ( 4 years of solo practice) but for something to give me power, this will certainly do it. running through the programme 15 mins every morning before work will for sure help me. even better, 45 mins each day to do upper body, lower and core would be ideal. For me, as a near rank beginner... looking for poise, strength and power, for mtb and bouldering this is way the best, and the greatest value graduated series of videos I've ever found. I start tomorrow. Bring it. Massive thanks! for 16 quid!!! amazin value!

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dropoffsticks (Dec 15, 2015 at 16:43)

thanks a lot for this. I've noticed a big difference stretching before and after my rides compared to not doing it.

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yoga15app (Dec 15, 2015 at 18:17)

That's awesome @dropoffsticks. Let me know if there is anything I can help you with.

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endureperformance (Dec 17, 2015 at 17:13)

Thanks Abi @yoga15app! I love the combination of specific strength work with yoga for movement and stability for my clients. Thanks for the videos!

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yoga15app (Dec 18, 2015 at 13:28)

My pleasure @endureperformance. Please let me know what else you need.

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transition-racer (Jun 26, 2015 at 18:35)

Awesome! excited to try these in hopes to improve my dh riding. Thanks!

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yoga15app (Jun 26, 2015 at 23:11)

It should make all the difference @transition-racer. Let me know how you get on.

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brucie1 (Dec 15, 2015 at 11:18)

I can do the meditation stretch, I might break if I tried the others!! Guess that means I should be doing some stretching.

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vic690 (Dec 15, 2015 at 13:39)

Great Abi..this will be perfect for my lunch break..
Is there a link where i can see all this routine ??

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yoga15app (Dec 15, 2015 at 15:53)

Thank you.

You can see the full routine here:

vimeo.com/ondemand/yogaforbikers

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vic690 (Dec 15, 2015 at 23:22)

Thank you Abi you're the best !!!

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boyblue1973 (Dec 16, 2015 at 5:28)

Great exercises Abi, always been using your tips to minimize injuries after mountain biking. Good!

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yoga15app (Dec 16, 2015 at 14:30)

Thank you @boyblue1973. Awesome that you have been able to stick with it.

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elstob15 (Dec 17, 2015 at 19:03)

@yoga15app any advice for a constant shoulder neck and shoulder blade pain thx in advance

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yoga15app (Dec 18, 2015 at 13:36)

I have a couple of neck, shoulder and back videos on Vimeo:

vimeo.com/ondemand/therapeuticyoga

I would try to do some stretching and mobility at least a couple of times a day. You could break up the routines into individual stretches or 5 minute chunks.

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cannondh (Dec 20, 2015 at 18:09)

She looks soo flexible!

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rideonjon (Dec 20, 2015 at 23:57)

wow the most positive comment section on pinkbike,nice.

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poulail22 (Dec 21, 2015 at 14:11)

turn s out i like yoga !

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buildabikes (Dec 15, 2015 at 13:25)

I like yogurt. Do I need class for it?

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gaoyiyang (Dec 15, 2015 at 18:39)

Now it's officially a monthly thing, Congrats, Abi!

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yoga15app (Dec 16, 2015 at 14:24)

Thank you @gaoyiyang! I'm official. How is your crow pose!

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nekislav (Dec 16, 2015 at 2:31)

This is awsome! Any tips in relieving tension between sholderblades?

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yoga15app (Dec 16, 2015 at 14:28)

There is a video on the Mountain Bike series that should help:

vimeo.com/ondemand/yogaforbikers

Or this series has 5 vids that would all be great:

vimeo.com/ondemand/therapeuticyoga