From being a principal mode of transport to being a means to fitness, the cycle has indeed come a long way. Many fitness enthusiasts who have taken up cycling, recommend it strongly for maintaining good health. It is not only a great form of exercise, but it is also environment-friendly.

But, cycling needs lot of physical efforts. At the end of a ride, you may experience fatigue, stiffness in muscles, cramps or even injuries.

To ensure that you have a good ride without any strain on the body, yoga can come in handy. Some yoga asanas are apt for you to prepare before the ride. You can include these tailor-made yoga poses for cyclists before you hit the roads and also after you’re through.

How is yoga helpful for cyclists?

1. Yoga can help you warm up without getting tired. This is important as you need your energy for cycling.
2. It increases your energy levels and stamina, enabling you to clock more miles.
3. Yoga can help strengthen and flex muscles in the back, joints and lower regions. This makes you fit for a long ride.
4. The asanas help you maintain a proper frame while cycling.
5. Pranayamas can help you control your breathing, enabling you to optimize your performance during your ride.
6. It will help to relax the body, whether it’s done before or after rides.

So, here are some basic pre-cycling and post-cycling postures.

Yoga poses for cyclists

Bhramari Pranayama (Humming Bee Breathing)

• Relieves tension and stress
• Helps dispel fatigue, helpful post rides
• Enables you to block the outside world and focus. This is helpful as cyclists have to ward off outside distractions and concentrate while riding
• Relaxes the body and calms the mind

Nadi Shodhan Pranayama (Alternate Nostril Breathing Technique)

• Energizes the body, increasing stamina for rides
• Helps maintain body temperature
• Helps the body to release accumulated stress after the ride
• Is therapeutic for respiratory issues and helps regulate breathing
• Calms and centers the mind giving you a psychological advantage

Adho Mukha Svanasana (Downward-facing Dog Pose) 

• Stretches your thighs, relaxing them after a long ride
• Increases blood circulation in your legs, to assist you for long rides
• Helps strengthen the arms, shoulders, back and legs, which is a good structural support for cyclists
• Helps tone muscles, preparing you for the ride
• Contributes to improved blood circulation, making it a good yoga stretch for cyclists pre-cycling and post-cycling

​Setu Bandhasana (Bridge Pose)

• Strengthens the back muscles, enabling you to endure long rides
• Helps you relax your back instantly, which is helpful after a challenging ride
• Stretches the neck and spine that is necessary to stay in a fixed posture for long durations
• Expands the lungs, increasing oxygen supply to the body
• Increases stamina which makes it an ideal yoga pose for cyclists

Utkatasana (Chair Pose)

• Strengthens lower back, which takes the load when cycling long distances
• Tones the ankle muscles, thighs, legs and knees, which keeps you fit
• Exercises the spine, hips and chest muscles which helps you maintain posture during the ride
• Helps balance the body, ensuring that you have a steady ride 

​Shishuasana (Child Pose)

• Deeply relaxes the back, helping you prepare for your cycling ride
• Releases tension from chest, shoulders and back. Useful before and after the ride
• Gives relief from back and neck pain, which are common after long rides
• Relieves stress and fatigue, calming the brain after a tiring ride
• Improves blood circulation in the body, helping you challenge yourself

Trikonasana (Triangle pose)

• One of the best yoga stretches for cyclists as it works on the hips, groins, hamstrings, calves, shoulder, chest and spine
• Strengthens legs, knees, ankles, arms and chest
• Reduces anxiety, fatigue and stress
• Relieves back pain, a common occurrence after being seated for a long time
• Improves stamina
• Promotes mental and physical equilibrium, which is crucial for safety while riding a two-wheeler

Badhakonasana (Butterfly Pose)

• Tones the hamstring and thigh muscles, making you fit for the rigorous ride ahead
• Stretches inner thighs, groins and knees and is a good warm-up before the ride
• Makes your hips and groins flexible, ensuring you don’t get cramps during your ride
• Relaxes fatigued thighs, making it one of the ideal yoga poses for cyclists after their ride

Marjariasana (Cat Stretch)

• Stretches, strengthens and flexes the back, helping to maintain a proper frame while cycling
• Improves blood circulation, boosts energy
• Helps you relax after a long ride

Yoga is necessary because building stamina is both aphysical and mental effort. Moreover, yoga stretches for cyclists require only a few minutes before and post the ride.

You may also do breathing exercises to help sustain you on long rides. Last but not the least, eat a balanced diet with plenty of protein. You can also turn to Ayurveda for nutrition.

Now, you are ready to push those pedals and your limits to set off on an exciting ride!

Arjun Thakkur is a classic inspiration for all those who are fighting defeat. It requires enormous courage, grit and determination for a physically disabled person to compete for a long distance cycle race with 47 ‘normal’ racers. Practicing yoga, pranayama and meditation everyday did give the young boy the strength to meet every challenge with resilience.

 “It was the dedicated team of volunteers from The Art of Living that gave my hobby a new dimension. Though I did not feel very negative about my condition, there were times when I would be discouraged with the limitations I faced as a specially-abled person. The Art of Living community was a space of encouragement for me, to do more with my life. With their help, I secured my position in the 200km cycling race organized by the Punjab Bikers’ Club.”