How To Release Tight Quads And Increase Your Power - Monthly Yoga With Abi

Jul 22, 2016 at 16:30
by Abi Carver  
About Abi -
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.

Revolving Head To Knee Pose

Increase your power and speed by releasing tight quads, strengthening your glutes and loosening up tight hips.

What are the quads?
The quadriceps femoris is a four-headed muscle that runs down the front of your thigh, from the top of the femur (thigh bone), down to the patella (kneecap). It is made up of the vastus medialis, vastus lateralis, vastus intermedius and rectus femoris.

The quads extend (straighten) the knee and flex the hip, pulling the torso and thigh towards each other.

How do the quads get tight?
Multiple hours on the bike and an otherwise sedentary lifestyle, in which you have to sit for work and travel, leads to a shortening of the hip flexors. Through the process of reciprocal inhibition, as the hip flexors tighten, the opposing muscles – the glutes – become ‘inhibited' or weak. The glutes are a crucial pedalling muscle, so when they’re not able to generate sufficient power, the quads have to compensate. Overworked quads, that are not stretched out after exercise, become tight over time.

How do tight quads affect your riding?
- Compressed hip flexors lead to lower back and knee pain as well as restricted hip mobility. This reduces your power, speed, energy efficiency and agility on the bike.
- The glutes are a major pedalling muscle, alongside the quads and calves. Weak glutes compromise your power, speed and endurance.
- Overactive quads are tight and stiff when they should be strong and supple. This limits your power and speed.

But, you don’t just have to live with it…

Please get the all clear from your doctor or physical therapist before doing any of the following exercises if you have injuries or other conditions that might put you at risk.

Phase One: Strengthen Your Glutes
1. Bridge

Bridge pose increases mobility in the spine and hips stretches the hip flexors abs chest and shoulders and strengthens the back glutes and legs. It is an intermediate backbend.

- Lie on your back with your knees bent and your feet flat on the mat, hip-width apart. Check that your toes point straight ahead.
- Rest your arms by your sides, palms facing down. Walk your feet back until your fingertips graze your heels. 
- Press into your feet, squeeze your glutes and lift your hips all the way up. Check that your knees point straight ahead and do not fall out to the sides or in towards each other.
- Roll your shoulder blades underneath you and come up to your edge. Keep squeezing your glutes.
- Hold the pose for 5 deep breaths, in and out through your nose.
- Take a deep breath in. And lower down to the mat on an exhalation.
- Repeat this 3 times.
- Bring one hand to your belly and one hand to your chest. Walk your feet to the edges of the mat and drop both knees slowly to the right, and to the left. Windshield wiping your knees a few times to release your lower back.

Unsuitable if you have a neck or back injury.

2. Chair

Chair Pose strengthens the glutes.

- Stand with your feet hip-width apart, toes pointing straight ahead. 
- Sweep your arms forward and up, directly overhead. Bring your hands shoulder-width apart, palms facing each other. 
- Soften your knees, draw your hips back and sit back in Chair. 
- Shift your weight into your heels. You should almost feel as though you’re falling backwards.
- Check that both knees point straight ahead and do not fall in towards each other. 
- Lift your chest and look straight ahead. Reach through your fingertips and draw your abs in tight. 
- Pull your ribs in to prevent your lower back from arching.
- Hold the pose for 5 deep breaths, in and out through your nose. 
- Take a deep breath in, reach through your fingertips. Exhale, stand up and bring your hands back down by your sides.
- Repeat 3 times.

Unsuitable if you have a knee injury.

3. Locust

Locust Pose Glute strengthener

- Lie face down on the mat with your feet hip-width apart and your arms resting by your sides, palms facing up. 
- Inhale, lift your chest, hands, arms and feet off the mat. Exhale, draw your shoulders back and push through the balls of your feet. Look straight down at the mat. 
- Hold the pose for 5 deep breaths, in and out through your nose.
- Take a deep breath in. Exhale, come down to the mat.
- Repeat 3 times.
- Rest your left cheek on the mat and rock your hips from side to side to release your lower back.
- Bring your palms to the mat, underneath your shoulders, and push back to Child's pose. 

Child s Pose

Unsuitable if you have a lower back or shoulder injury.

Further Resources
In the Strength series, there are 5 “Lower Body Strength” routines for building glute strength.

Phase Two: Increase Hip Range Of Motion

1. Low Lunge

Low Lunge Hip opener

- Step your right foot forward into Low Lunge, drop your left knee and release your back foot. Check that your front knee is directly above your ankle.
- Tilt your pelvis up until you feel the stretch in the front of your left thigh.
- Stay in the pose for 5-10 deep breaths, in and out through your nose.
- Take a deep breath in. Exhale, bring your hands to the mat, tuck your back toes and step back to Downward Dog for the other side. 

Unsuitable if you have a knee or ankle injury.

2. High Lunge

High Lunge

- Step your right foot forward into High Lunge. 
- Drop your hips and try to bring your front thigh parallel to the mat. 
- Check that your front knee is directly above your ankle and in line with your second toe.
- Inhale, sweep your arms forward and up, reach through your fingertips. Exhale, relax your shoulders and press back through your left heel to straighten your back leg. 
- Draw your abs away from your waistband.
- Try to hold the pose for 5 deep breaths, in and out through your nose. 
- Take a deep breath in, reach up through your fingertips. Exhale, bring your hands back down to the mat and step back to Downward Dog for the other side. 

Unsuitable if you have a knee injury.

3. Pigeon

Pigeon Pose Hip opener

- From Downward Dog, step your feet together so that your big toe mounds touch.
- Inhale, sweep your left leg up to the sky. Exhale, bring your left knee forward, place it on the mat behind your left wrist and position your right foot underneath your right hip.
- Release your back foot and slide it back. Look behind you to check that your right leg is straight.
- If your hips are not level, you can support your left hip on a cushion. 
- Inhale, press into your fingertips to lengthen your spine. Exhale, walk your hands forward and come down onto your forearms. 
- If you'd like to go deeper, cross your arms and rest your forehead on the mat. Sink deeper into the pose with every breath. 
- Stay in the pose for a minimum of 5 breaths and up to 5 minutes. 
- To come out of the pose, bring your hands to the mat, tuck your back toes, press into your palms, lift your hips up and step back to Downward Dog for the other side.

Unsuitable if you have a knee injury.

Further Resources
In the MTB series, follow the “Unlock Tight Hips” and “Advanced Hip Openers” routines.

Phase Three: Release Your Quads

1. Half-Reclining Hero

Half-Reclining Hero Quad stretch

- From kneeling, bring your right foot flat to the mat and drop down inside your left foot. Walk your front foot out to the right as far as you need to so that both sitting bones are flat to the mat. 
- Try to keep your bent knee pointing straight ahead.
- Place your hands behind you, palms down, fingertips facing forward.
- Lean back until you feel the stretch in your left quad.
- You can come down onto your elbows or lower all the way down to the mat, bring your arms up overhead and hold onto opposite elbows. 
- Stay in the pose for 5 deep breaths, in and out through your nose.
- To come out of the pose, release your arms, bring your hands to the mat and carefully press yourself back up for the other side.  


Modified Half-Reclining Hero Quad stretch

- If your quads are super tight, you can support yourself on your hands or elbows.
- You can also put a cushion under your right hip.

Unsuitable if you have a knee injury.

2. Twisted Half Lizard

Twisted Half Lizard Quad stretch

- Step your left foot forward into Low Lunge, drop your right knee and release your back foot. Bring your hands to the mat on either side of your front foot. Check that your front knee is directly above your ankle.
- Pick up your right foot, take hold of your foot with your left hand and walk your left foot out to the edge of your mat.
- Drop your left shoulder back and look up to the sky.
- Gently pull your right foot in towards you, sink your hips and let your left knee fall open. Keep pressing your right palm firmly into the mat.
- Hold the pose for 5 deep breaths, in and out through your nose.
- To come out of the pose, release your ankle, walk your front foot in, bring your left hand back to the mat and step back to Downward Dog for the other side.

Unsuitable if you have a knee injury.

3. Half Frog

Half Frog Quad stretch

- Lie on your front, take hold of opposite elbows and rest your forehead on the mat.
- Pick up your left foot, lift your chest and reach back to take hold of the inside of your left foot.
- If you can, rotate your elbow up to the sky, slide your fingertips over the top of your foot and curl them over your toes.
- Apply gentle pressure using the base of your palm to the top of your foot.
- Hold the pose for 5 deep breaths, in and out through your nose.
- Release the pose and repeat on the other side.

Unsuitable if you have a knee or shoulder injury.

This pose requires considerable flexibility in the shoulders, so avoid it if it’s not possible for you to do with good form. You can replace it with a traditional standing quad stretch.

Stand with your feet hip-width apart, reach back and take hold of your left foot with your left hand and gently pull it towards you until you feel the stretch in the front of your left thigh. You can take hold of a chair or lean against the wall for balance.

Further Resources
In the Flexibility series, look for the video, “Increasing Quad Flexibility”.

Other things you can do
- Foam roll the quads, glutes and hamstrings.
- Strengthen your glutes at the gym with deadlifts, hip thrusts, step-ups, squats, lunges and kettlebell swings.
- Stand up when you’re pedalling to avoid over-reliance on the quads, shifting more of the work to the backs of the legs – to the hamstrings and calves.
- Drink more water to hydrate your muscles. Add coconut water for an electrolyte boost.

A bit of Eastern philosophy
In Chinese philosophy, the natural world comprises pairs of opposing forces that are interdependent and that exist in harmony with one another. This duality is symbolised by the concepts of yin and yang.

Most of your mountain bike training is distinctly yang – fiery, aggressive and competitive – and the natural law requires that you balance this with equal measures of yin – rest, recovery and rejuvenation. It could be argued that it has been a prioritisation of yang forces that has caused your aches, pains and compromised performance. In order for your muscles to grow, you need to give them time to rest. To relieve your discomfort, you have to address your muscular imbalances and postural misalignments. So take inspiration from ancient wisdom and dedicate some time and energy to the immense restorative power of yin.

Use promo code MTB for 30% off the Flexibility and Strength series.

And as always, please let me know if you have any questions:

Technical expertise: Ari Globerman, Structural Integration and Myoskeletal Therapist based in Florida:

Photo credit: Graham Mattock

Previous Yoga with Abi:
How To Release Chronically Tight Hamstrings - Monthly Yoga With Abi
A Challenging One-Hour Yoga Flow Class - Monthly Yoga With Abi
Take Control of Your Mind and Push Your Personal Limits - Monthly Yoga With Abi
Yoga To Relieve Pain In Between The Shoulder Blades - Monthly Yoga with Abi
15-Minute Routine To Unlock Tight Hips - Monthly Yoga with Abi
15-Minute Yoga Routine To Build Core Strength
Short Yoga Routine To Help With Lower Back Pain in Bikers
15-Minute Yoga Routine To Enhance Balance and Agilityl
15-Minute Post-Ride Yoga Routine
8 Quick Yoga Stretches To Do At Work

MENTIONS: @yoga15app


  • 32 1
 Half reclining hero almost killed me, can you make an old fat person version of these please Wink
  • 7 0
 Get lots of cushions and prop yourself up wherever every you need to, to be comfortable and to feel the stretch in your quads. Here is a link to the modifications:

You'll get there with consistent practice.
  • 21 2
 Yay for yoga! Abi is amazing, she gave me some tips on getting my neck stretched out and it has been feeling much better after following her recommendations for a coupke of weeks. Thanks again!
  • 4 0
 Which video is that? I don't have very good movement in my neck especially when commuting and looking back over my shoulder.
  • 3 0
 @stefan24: I used the neck related stretches from this link she sent me.
  • 2 0
 Fill me on this neck stretched please.
  • 1 0
 @takeiteasyridehard: Broken link? Frown
  • 15 2
 I once took a yoga class and every 30 seconds you'd hear someone fart. It was the first and last time I took a yoga class.
  • 3 0
 @takeiteasyridehard thank you.

@stefan24 and @norco5dh there are also a couple of vids that will help in the Therapeutic series:

And one really great pose you could get into and hold for 3-5 minutes on each side is Reclining Spinal Twist:
  • 1 0
 @Rocky-Urban: about the same as most of the group rides I go on.
  • 30 18
 Prepare yourselves... the patronizing comments about how helpful she is are coming...
  • 14 9
 Patronizing in what way? Stating that her routines are helpful in relieving pain/increasing flexibility/preventing injury isn't patronizing, it's a good review. There isn't a condescending tone and no one is talking to, or about, her as if she's a child.

If anything, I would say that the comments section of Abi's posts are the one, and possibly only, place on this entire site that give universal praise. Even more importantly, the praise is no longer focused on her appearance, but instead is focused on the benefits that she is offering to the biking community.
  • 5 0
 @slipperywhenwet: you are right, thank you so much this is just what I needed to hear!
  • 4 0
 That's great abi,really made a hell of a difference already.super stuff.
  • 3 1
 There is no contributor on pinkbike who has improved my life as much as Abi. I am not being patronising, I am just saying the truth. I hope your body remains flexible and pain free for the rest of your life - if it doesn't, follow Abi and discover what the rest of us now know.
  • 3 1
 @slipperywhenwet is right. I don't find the comments at all patronising. It's all good info for me to know what I should write about next. It also gives you guys the confidence to try something that you haven't tried before, that is totally alien to you and that I think could be even more effective for men who ride bikes, surf, in whatever way, push their bodies to the limit than for the millions of bendy people already practicing yoga.
  • 2 1
 @Mrstamper: Thanks. I'll keep it coming!
  • 4 0
 @iamamodel: Thank you so much. I put a lot of work into these posts so I'm glad that they make a difference. Riders who are too scared to try these suggestions are being very short-sighted about their future performance.
  • 1 0
 To be fair, I ride my bike very poorly, and these would probably help anything to do with it at this point. At the same time it's not like doing her exercises are going to turn you into a cycling superstar. Personally they're great if you're in the mood for it.
  • 3 0
 @Kramz: You might be right. But athletes in other sports believe it gives them an edge in performance - LeBron James, Maria Sharapova, Laird Hamilton, Ryan Giggs, Paula Radcliffe, Tom Brady, The All Blacks. I'd be surprised if it didn't improve how you feel and how you ride your bike.
  • 1 1
 @Kramz: You might be right. But athletes in other sports believe it gives them an edge in performance - LeBron James, Maria Sharapova, Laird Hamilton, Ryan Giggs, Paula Radcliffe, Tom Brady, The All Blacks. I'd be surprised if it didn't improve how you feel and how you ride your bike.
  • 2 2
 @yoga15app: I have no doubt that yoga is helpful, or that you are helpful... its just the nature of the male gender that rather than saying something pervy, the next best thing is patronization. "Oh Abi, thank you so much, you've changed my life. Please make more videos and posts." The vast majority of dudes are just not that sincere lol. Something like 50% of internet traffic is porn related... I don't give these mtb guys the benefit of the doubt. I know our type, I hang out with them. But keep doing what you are doing, it sounds like it really does it for these guys Smile
  • 2 2
 @marcsb95c: your ability to know what is in the hearts and minds of every male pinkbike member is astounding [insert sarcasm emoticon here]
  • 1 2
 @marcsb95c: You see patronising, I see people in physical pain given the opportunity to do their greatest passion better, for longer and more comfortably. I think that the people who write supportive comments just don't want the people who don't need yoga right now to say something that will have this taken away from them because it's the only thing that has helped so far.
  • 2 0
 @yoga15app:I started doing yoga to try and help my running with a crook knee after realising the issue is likely caused by hips and thighs. The results were amazing and it helped so much with increasing my stride I was spewin I didn't start it earlier. The knee pain disappeared and the stride straightened and lengthened. It then had the awesome side-benefit of giving me more power on the bike and even better helped me maintain an attack position for much longer. I'll never be a top rider but making it more comfortable and relaxed to ride makes it way more enjoyable. I'm going to give these ones a shot.
  • 2 1
 @fraggler: awesome. As the Chinese proverb goes, “The best time to plant a tree was 20 years ago. The second best time is now.”

Some of the other articles I have written should also help:

How To Release Chronically Tight Hamstrings
15-Minute Routine To Unlock Tight Hips
15-Minute Yoga Routine To Build Core Strength
Short Yoga Routine To Help With Lower Back Pain in Bikers
15-Minute Post-Ride Yoga Routine

And there are more vids here:
  • 11 0
 I think 99% of pb users are not this flexible. I do greatly appreciate Abi's articles and her app and I hope everyone else does as well
  • 5 0
 I design yoga videos specifically for The Inflexibles - from athletes to office workers. The key is to modify the pose so that you're comfortable – propping yourself up with cushions as you need to – and stay there for 3-5 minutes. You can do this for all the hip openers and quad stretches. If you don't hold the stretches for long enough, your muscles will just go back to there original length.

This would be a great series for you and for your MTB recovery:
  • 1 0
 @yoga15app: awesome! Thank you so much!
  • 14 1
 Today was a good day.
  • 19 9
 Abi's yoga videos helped fix my ED.
  • 8 0
 Emotional Disorder?
  • 2 0
 Definitely something to do with stress reduction either way I imagine.
  • 5 0
 Abi's yoga (or any yoga, really) is legit. I started doing some of her 1 hour videos and other ones posted on pinkbike a few months ago. At first I was terrible and some of the stretches and some of the moves were impossible (wheel? wtf is that, get outta here), but slowly I've made progress and can do stretches that I was never able to do before and improved upon my core strength.
  • 4 0
 That's awesome. Yoga is no good if you're only interested in immediate results. It takes time and patience. You get out what you put in. Sometimes you have to do the thing you hate to get the thing you love. So happy you're feeling stronger and more flexible. You'll give me a run for my money in no time!
  • 9 0
 Step 1 - buy yoga mat. Step 2 - take it out of wrapping.
  • 13 1
 Step 3 - Use once Step 4 - Put away in corner of room Step 5 - Let the dust gather.
  • 12 0
 @Jack-McLovin: Step 6- Take it camping, Step 7- Throw it out because a scraggly racoon pissed on it.
  • 6 0
 Thanks! If only the gear reviews on this site were half as good as these articles...
  • 2 0
 This feels like it was custom made for me. I've been doing some Glute strengthening and quad/hip stretches and the increase in power of my pedaling is significant. I would estimate 15-20%
I also like the use of pictures over videos so I can use this as a guide anywhere. Thanks Abi, this is getting bookmarked to my homepage right now.
  • 2 0
 Thank you. You'll find a bunch more pose tutorials with pics and vids on my site:

Strengthening your glutes is straight up just going to give you more and more power.
  • 4 2
 Thanks Abi. I have that goddamned spondylolisthesis since 2014. But I m training hard to improve my core muscles in order to decrease the load upon my L5/S1 complex. These will definitely help me too.
  • 3 0
 No problem. It's great that you are working on your core strength. Pay special attention to the strength of your lower back and glutes. That's your base of power not further up your back.
  • 1 0
 spondylolisthesis is caused by L5 slipping over S1, it is usually caused by hyperextension of the lower back(think of a gymnast doing a forceful back flip). You want to avoid these types of movements they make the problem worse. you need to tighten/strengthen the abs and do exercises going into flexion and focus on pulling your abs into/towards your spinal cord. this will help push that L5 vertebrae back into place.
  • 1 0
 @shawnRM: you are right. hyperextension is not for me. it really hurts my back. fortunately, riding my bike is not hurting. I learned several streches and core exercises that helped me during these 2 years. so everytime I see something new (at least for me) for the core, I give it a go and see if it helps me or not.
  • 2 0
 Her articles are always practicle good common sense stuff. Excellent. Good to see the fitness industry hasnt all gone to crawling around on the floor yelling out bananas! ;-)
  • 8 4
 Oh yes, thank you Abi! I will definitely use that
  • 2 0
 My pleasure! Let me know how you get on.
  • 4 0
 Thanks Abi I feel 10 years younger.
  • 3 0
 That's just how I feel already.
  • 10 0
 I'm actually 55!
  • 2 0
 Twisted Half Lizard - cool pose, I didn't even manage to grab my foot and cramped from upper back to calves. Need to work on flexibility first!
  • 1 0

Abi, I rode at the weekend and woke up Monday with a 'trapped nerve' feeling in the side of my neck and I'm finding it hard to stretch it out, any tips for this please ? Big Grin Big Grin
  • 1 0
 I would gently stretch your upper back and neck.

Reclining Spinal Twist: is a great pose hold for 3-5 minutes on each side. Then you could work through the seated stretches in the Yoga At Work article: There are also a couple of vids that will help in the Therapeutic series:
  • 6 5
 Abi - any of these help with hamstring tightness ? If not can you tell me position and I will google it. Suffering lately and my stretches are just not working. Thank you.
  • 6 1
 Previous Yoga with Abi:
How To Release Chronically Tight Hamstrings - Monthly Yoga With Abi

It's the first link in blue if you just scroll up. Use ctrl + F if you cant find it....
  • 13 1
 @bikezonemiss: Thank you - is there a guide to improving your sight as well because it was staring me in the face. What a nugget.
  • 2 0
 @Norski: Yes, create sponsorship account with local goggle company, wear goggles around neck anytime not on the trail. Extra points for wearing goggles with half lid or XC lid, #enduro #profit $$$ #twentytwentyvision
  • 3 0
 Than you @Norski. The best stretch for @bikezomemiss is going to be Reclining Hand To Toe. Try it looping a strap or belt around your foot and gentle pulling it towards you. It's much safer for your back than standing or seated forward bends.
  • 3 0
 I really need to do this!
  • 1 0
 Start small - just one pose at a time. Make it so easy you can't say no.
  • 11 9
 I come here just to read the comments about people bossing others around to be courteous and respectful.
  • 2 0
 and weren't you disappointed?
  • 6 2
 @lyophilization: never! Look, I've already been downvoted for it. Hysterical how chivalrous dudes on here become all of a sudden. Cracks me up.
  • 2 0
 A lot of restraint being shown on this post. Haha
  • 3 1
 @chrisingrassia: Don't you think I deserve courtesy and respect?
  • 2 0
 @yoga15app: Of course you do, that goes without saying. The underlying intent of the OP's comment seems to be critical of the curious (comical) change in the community's tone, not your right to be respected.
  • 3 1
 @michaelrjs: I guess you guys are just a more versatile bunch than you first seem.
  • 1 0
 @yoga15app: no one is saying you don't deserve it. But in the grand scheme of comparing comment sections of every other article on PinkBike, yours always bring out the machismo and bodyguard types. Like somehow commenters turn into proper gentlemen and respectful lads.

I'm not rippin' on ya at all. Lord knows I can't do 2% of the stuff you show how to do, have never been able to touch my toes in my life.

@michaelrjs got what my point was Wink
  • 2 0
 @chrisingrassia: I know. I was just playing. I think novel content just brings out a novel response. Maybe the guys who are supportive and 'chivalrous' don't get the opportunity to be that way in any other arena. It's more about them than it is about me.

And do some yoga! You should be able to touch your toes but it isn't going to happen by magic.
  • 3 3
 Can we please get a picture or two on the wall,maybe a window or perhaps some soft furnishings.the place looks like a Victorian geriatrics asylum gymnasium.all very depressingFrown :
  • 12 1
 You were looking at the background in the pictures? Really?
  • 1 0
 @slowrider73: what he said^
  • 2 0
 Go to my Instagram account if you want the beautiful backdrops @yoga15abi. I like to keep things clean and clear on here.
  • 1 0

I'm just recovering from a meniscus surgery. Is it possible to stretch the hips/quads without compromising the knee?
  • 1 0
 I'm sorry to hear about your surgery. You might be better off with massage, foam rollers and lacrosse balls for now.
  • 1 0
 @yoga15app: Hey Abi, similar situation for me, shafted knee (and quite a bad back),,, so massage... check. Foam roller... check. Lacrosse balls.... err... what do you do with them?!
  • 4 2
 Saved, I definitely need do this with all the miles I put down!
  • 1 0
 Yes you do. Put something back in the tank!
  • 1 0
 Oh hell... my quads are so tight that i can't sit on my knees. Maybe in some months i can do this Frown
  • 1 0
 That's ok. When you are kneeling, put on a cushion between your hamstrings and calves to take the pressure off your knees. You'll get loose with consistent small sessions.
  • 1 0
 @yoga15app: Thanks Abi, i will try. And thanks for the videos, they are inspiring.
  • 1 0
 @StFred: Awesome! Sign up to my MTB newsletter if you want free weekly content like this:
  • 1 0
 Ouch, Ouch and Ouch! My body is so jacked I couldnt even image bending my knees like that! hahaha
  • 1 0
 Yeah - take it easy. Here are a couple of poses you can do with the support of cushions and pillows:
  • 1 0
 @yoga15app: Hey Thanks I will try that, you can check my Instagram @SickyT. That will let you know how I ride and what would be good things for me to do. Much Appreciated
  • 2 0
 Feck that, think I would break if I tried half of that stuff.
  • 1 0
 twisted half lizard, thats all! Abi's yoga work miracles for feeling loose on trail
  • 1 0
 It's not an easy pose but so good for stretching the quads, opening up the hips, stretching the groin, opening up the chest and shoulders and challenging your balance. It's great to do straight after a ride.
  • 1 0
 Last non-bicycle exercise I did was this, it was ultra good for the bum hole, pooped properly all the way until now.
  • 1 0
 went to the below threshold comments to see some white knights or SWJ whine over perv comments , but I was disappointed.
  • 1 0
 People with herniated disc, can make or have any restrictions?
  • 1 0
 I have herniated a disc about four times, the same one pops probably every one or two years. I do Abi's 'lower back pain for mountain bikers' at least twice a week. I was worried at first but I've never felt a twinge in my old injury. Instead, I can get out of bed now and walk normally instead of shuffling about like an old man. Your circumstances could be different, but for me, if I keep up with the yoga, I don't expect to herniate that disc again. Good luck, I feel for you.
  • 1 0
 I just reread what I wrote. Let me clarify I have never popped a disc since starting Abi's yoga. My back feels incredible. BTW, the last time I herniated a disc I tried a new-to-me method of recovery. Instead of lying down for days until it got better, I forced myself to shuffle around the house and push through the pain. My recovery was faster and better. You make your own decisions but it worked for me.
  • 1 0
 Why did they call it locust it looks more like penguin?
  • 1 0
 Very good! Every video has to go to see! Thank you
  • 1 0
 Thanks! good information Pinkbike! Wink
  • 1 0
 i think i got the high lunge
  • 1 0
 This should be classified as NSFW.
  • 1 1
 I'd like to know how to release her tight cvnt & shithole & boost a wad up in 'ere. Blank Stare
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