Abi Carver designs yoga routines for mountain bikers looking to eliminate muscular aches and pains, gain an edge in competition and unlock razor sharp mental focus, for next level performance. Her aim is to make yoga more accessible to action 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.
|The best strategy is always to be very strong. - Carl Von Clausewitz, Military Strategist|
After low back pain, the second most common physical complaint I hear from mountain bikers is a weak, underperforming core.
As literally every pedal stroke goes through the core, a bulletproof mid-section is essential for optimal performance. It gives you greater control of the bike - especially on technical downhill sections where you are constantly adjusting your balance and position, gives you maximum power, increases grip strength and endurance, enhances your breath efficiency, alleviates lower back pain, makes you more resilient to injury and gives you the confidence to hit your fastest speeds.
Every competitive athlete incorporates dedicated core stability work into their training program alongside traditional strength workouts, and mountain biking should be no different. To be the best rider you can be, you need to combine sessions on the bike, at the gym and on the mat.
This short yoga routine is not designed to replace your current core training program, but to fill in some of the gaps that may not currently be optimised. These are some of the unique benefits of yoga for building core strength:-
yoga simultaneously builds strength, increases flexibility, trains balance and improves range of motion-
yoga strengthens the postural muscles that support the spine -
yoga strengthens the muscles and ligaments that surround the joints, keeping them stable and effective at absorbing impact-
yoga works each muscle in the core from multiple / different angles -
yoga enhances body awareness and movement efficiency-
yoga corrects muscular imbalances and trains proper movement patterns-
the focus on the breath in yoga enhances lung capacity and efficiency-
yoga gives you a change of pace from riding and hitting the gym
The 15-Minute RoutineHere is a list of the poses:
1. Warm up
4. Side plank
5. Spider planks
7. Leg lifts
8. Reclining spinal twist
9. Body scan meditation
10. Advanced Variations
When you feel comfortable with this routine, you can step it up a notch for more of a challenge:Advanced PlankLocustAdvanced Spider and Side PlanksAdvanced BoatAdvanced Leg Lifts
You can download the full Core Strengtheners and Advanced Core Strengtheners videos here
along with all the other routines for mountain bikers.
Please let me know how you get on in the comments below. And share this article with anyone you think could do with some yoga inspiration.
Previous Yoga with Abi
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