11 Best Yoga for Cyclists | With Proper Steps and Benefits | Drill it Down

Yoga for Cyclists

Yoga for Cyclists: Cycling is loved by people of all age groups. People enjoy glancing around the town with friends and get a proper exercise for their body without causing any harm or pollution to the environment. However, it is very important for a cyclist to maintain proper:

  • Flexibility
  • Strength and
  • Breath

Yoga is the perfect solution to maintain all these in a linear and proper manner. Yoga has a lot more to provide more than just stretching and avoiding aching muscles. Yoga provides the necessary stretching along with proper breathing and strengthening muscle and joints along with proper blood circulation. Below we discuss the 11 Yoga poses that may help you best if you too are passionate about cycling.

Why Yoga for Cyclists?

Cycling is a great activity and exercise that engages various parts and joints of the body in to action. It requires coordination of various joints and muscles in a particular manner in an active form. New and unprofessional cyclists often experience muscle and back pain due to sudden high engaging of muscles or holding a particular posture during cycling. Therefore, it is really very important to keep our muscles and joints healthy and avoid fatigue.

Benefits of Yoga for Cyclists

Yoga not only makes our body flexible and strengthens it. But it also helps to keep your mind healthy and active giving a good health both mentally and physically.  It gives a healthy exercise and engagement to the muscles in such a way that which not only provides relaxation to the muscles and also engages them in such a way to keep them healthy. It also helps to maintain a perfect posture and an active and open mind for you to enjoy cycling.

11 Best Yoga for Cyclists

Following are the best yoga for cyclists:

1. Bridge Pose (Setu Bandha Sarvangasana) | Yoga for Cyclists

This is an inverted back bending asana. Lay a mat on the ground for performing this asana comfortably. It is really good for chest and back muscles and especially for Asthma patients.

This will provide a good exercise to your back muscles and will help to avoid back pain after cycling.


  1. Lie straight on you back on the ground
  2. Bend your knees and bring your feet just below your hips
  3. Leave your hands relaxed by your side
  4. Now move your hips upwards by pressing your feet
  5. Remember to apply equal pressure on all four corners of your feet
  6. Exhale as you move your hips upwards
  7. Hold for a moment and slowly bring your hip back in your starting position


  • Expands your chest muscles which removes impurities from the lungs and can also cure asthma
  • Strengthens your spine and provides relief from back pain
  • Strengthens the calves and thigh muscles
  • Increases blood circulation through arteries and provides rest to your heart
  • The asana provides relief from migraine, insomnia and exhaustion


2. Lunge to Pyramid Stretch (Utthita Ashwa Sanchalanasana to Parsvottanasana)

                                                                                         Credits: Guy Pistone

It is also referred to as the Runners Lunge Pose, as this pose is very similar to how runner’s position themselves at the start line. It involves stretch, Forward-Bend and Balance. It gives a good exercise to your thigh muscles and relaxes them.


  1. Start in a lunge position
  2. Arrange your right leg and knee by 90 degrees such that your foot to knee is 90 degrees to the ground
  3. Make sure both your wrists touch the grounds directly below your shoulders
  4. Push your head and chest forward such that the left leg becomes straight
  5. Exhale in this position
  6. Then inhale and straighten your right leg by moving the hip upwards
  7.  Form the pyramid pose with your legs
  8. Make sure your wrists doesn’t move from the initial position and bend your heads downwards towards your legs


  • Stretches your leg and back muscles
  • Strengthens the back, legs, and shoulders mainly the quadriceps and gluteus muscles
  • Expands chests, lungs and shoulders
  • Helps to strengthen the core


3. Down Dog to Low Lunge Twist (Adho Mukha Svanasana to Parivrtta Sanchalanasana)

This asana position is similar to the last one. This asana gives an extra stretch to your hands and chest too so that you can have a strong hold and maintain a good posture during cycling. This will also nourish your pelvic joints and help you in good peddling.


  1. Start in the lunge position as the last one
  2. Arrange your right leg and knee by 90 degrees such that your foot to knee is 90 degrees to the ground
  3. Make sure both your wrists touch the grounds directly below your shoulders
  4. Take your right hand and stretch it upwards just adobe your head and look towards your wrist
  5. Bring your wrist back to your initial position
  6. Exhale by moving your right leg backwards in alignment to your left leg, moving your hip upwards
  7. Make hands back in straight line and make sure not to bend your legs too


  • It provides a deeper stretch of the hamstrings and stimulation of the abdominal area
  • Helps to relieve headache and stress
  • Energizes the nervous system
  • Helps to relieve fatigue


4. Plank to Deep Squat (Kumbhakasana to Malasana) | Yoga for Cyclists

                                                                                                Credits: SHIFT

This is a mixture of plank and squat. This will have a good effect on your arms and shoulders, lower back, biceps and triceps.


  1. Start on push-up/plank position
  2. Move your right leg just near your right wrist on the outside part without disturbing your other leg
  3. Now move your left leg too next to your left wrist
  4. Now join both your wrists in welcome or namaste position and look upwards


  • Strengthens your arms and shoulders
  • Stretches thigh muscles
  • Relieves stress and physical pain in the body
  • Stretch for the entire body
  • Therapeutically it heals ailments like insomnia, migraine, irritable symptoms due to menopause


5. Forearm Plank to Sphinx (Phalakasana to Salamba Bhujangasana)

                                                                                      Credits: Stephanie K

This is also a plank pose asana, but along with strengthening the shoulders and core it also has activity to relieve your back not only strengthening your cycle activity but also relieves your back so that your back doesn’t pain after holding that same position while cycling.


  1. Start in a plank position
  2. Inhale and move your hip downwards
  3. Look upwards and stretch your chest outwards
  4. Hold the position for a moment
  5. Exhale as you go to the initial position


  • Strengthens your arms and shoulders
  • Gives a great stretch to the chest
  • Relieves the spine and the back muscles
  • Stretch for the entire body
  • This pose helps to improve the blood circulation


Also read: Yoga for Anxiety and Stress Relief


6. Butterfly Pose (Baddha Konasana) | Yoga for Cyclists

This asana is performed in a sitting position. It is known as Butterfly Pose as the legs in this asana form a pose form figure similar to butterfly wings. This is a very good exercise for your pelvic joint and relaxes your muscles around your thigh to help you in a healthy pedaling during cycling.


  1. Sit on the ground with your back straight and chest bulged out
  2. Now join both the feet from their ends
  3. Exhale and stretch your hands and bring your chest towards the ground stretching your back
  4. Hold This position for a moment
  5. Hold your breath for a moment while maintaining this position


  • Stretches the inner thighs, groins, and knees
  • Helps heal anxiety, depression and fatigue
  • Relieves the spine and the back muscles
  • Improves blood circulation
  • Therapeutic for flat feet, high blood pressure, infertility, and asthma


7. Crescent Moon to Half Front Split (Anjaneyasana to Ardha Hanumanasana)

                                                                       Credits: Trifocus Fitness Academy

In this asana, you won’t be starting exactly in a lunge position but in a position similar to it. This will also provide a good stretch to your back and avoid back pain after cycling.


  1. Start in a lunge position but this time put the knee of your left foot on the ground
  2. Keep your wrists next to your right feet
  3. Now straighten your right leg
  4. Move and bend your head towards your legs downwards and inhale
  5. Hold this position for a moment and return back to the initial position


  • Stretches the inner thighs, Hamstring and spine
  • Strengthens the shoulders and chest
  • Expands the chest and the diaphragm
  • Brings stability and flexibility  to the hip muscles
  • Improves the nervous system and energizes the body


8. Cat Cow (Marjaryasana-Bitilasana) | Yoga for Cyclists

This asana is a combination of two poses practices together to warm up the spine and the abdomen. You move the back in a rhythmic way crouching on both your hands and legs like a cat or a cow. Since now you know where its name is coming from, let’s move further. Relaxes your back muscles to keep your back straight in perfect position while cycling.


  1. Stand on hands and knees with wrists directly under your shoulders
  2. Inhale by relaxing your belly towards the ground
  3. Make sure you curve your back downwards
  4. Move your neck upwards and see towards the ceiling
  5. Exhale and move your belly upwards and move your head downwards
  6. Push your neck as low as possible till it aligns with your hands


  • Gives a deep stretch to the neck muscles
  • Improves the strength of the shoulder muscles if done repeatedly
  • Improves body posture of the back and the neck
  • Messages the abdominal region and PMS in women
  • Gentle message to the internal organs and activates the Adrenal Glands


Also read: Yoga for Weight Loss and Flat Stomach


9. Low Lunge Twist to Quad Stretch (Parivrtta Sanchalasana to Utthan Pristhasana)

                                                                       Credits: Swimming Specific Yoga

This is also a lunge position asana. This exercises your back and prevents pain from that constant back position but also strengthens your thigh for healthy peddling.


  1. Start in lunge position with your knee of the leg stretched backwards touching the ground (here left)
  2. Exhale and fold your left knee with your feet towards your back and catch the feet with your right hand
  3. Look upwards and hold this position for a moment
  4. Now inhale and leave your left leg back on the ground slowly
  5. Repeat the process with the opposite leg


  • Opens the hamstring and the groins
  • Stretches the abdomen, chest and shoulders
  • Strengthens the inner thigh muscles and the quadruples
  • Reduces stress and anxiety
  • Gives a good stretch to the spine and neck muscles too


10. Seated Pigeon Pose (Seated Eka Pada Rajakapotasana) | Yoga for Cyclists

                                                                         Credits: The Sports And Spinal Group

This easy asana pose strengthens your thigh and exercises your pelvic joint for healthy and painless peddling. The best part of this asana is that you can be even perform it in your work hours. You can even get good backstretch while you go for a forward bend, allowing your head to hang like a ripe fruit.


  1. Sit with stretching both legs forward with sufficient and relaxed space between them
  2. Take support of the floor with both your hands on your back without bending the elbows
  3. Bend your right leg and the feet over our left leg
  4. Exhale and band your left leg bringing it towards your chest
  5. Hold this position for a moment
  6. Inhale and return back to the initial position


  • Helps to open the hip joints
  • Stretches the thigh and the gluteals
  • Relaxes the spine and relieves back pain
  • Helps in the case of urinary disorder
  • Improves flexibility in your hips


11. Sun Salutation (Surya Namaskar) | Yoga for Cyclists

Surya Namaskar is usually done on an empty stomach early in the morning. This is one of the easiest yet most beneficial asana. It does not only provide great physical health benefits but also is known to have a positive impact on the body and mind. This will help you maintain a  good body posture before and after cycling. It will relax your muscles and avoid fatigue. It will give a good stretch to your spine and avoid back pain.


  1. Stand straight facing the wall with arms by your side and relaxed distance between your feet
  2. Raise your hands high up ,stretch backwards and inhale
  3. Exhale and bend downwards and touch your feet with your hands without bending your knee
  4. Now inhale and move your left leg backwards giving it a good stretch
  5. Do the same with your right leg coming into push up position and inhale
  6. Now move your chest closer to the ground by bending your hands
  7. Make sure you don’t bring down your abdominal
  8. Now move your chest outwards by streachings your hands and your chest outwards
  9. Move your abdominal upwards and form a pyramid shape and look downwards
  10. Bring your left feet next to your left wrist and same with your other wrist
  11. Stretch your legs straight
  12. Stand up straight again with your hands raised backwards
  13. Return your hands back to your initial position

You see ! you just performed most of the poses defined in the asanas above. Surya Namaska is a mixture of 12 different asanas. Performing it every morning has numerous benefits.


  • Stretches the arms, hamstring, back, neck and chest muscles
  • Strengths the shoulders and  the abdominal
  • Strengthens the core
  • Very effective and strengthens the immune system
  • Stimulates the nervous system and strengthens the mind
  • Enhances cognitive functions
  • Improves metabolism and blood circulation
  • Ensures regular menstrual cycle for women and many more



Let’s take a quick recap of what we learnt in our “Yoga for Cyclists” article:

All the asanas above keep your muscles healthy and nourished, avoid fatigue, and therefore avoid muscle cramps. It provides a good exercise to the joints to keep them healthy and away from fractures and unwanted pain in joints.

Surya Namaskar or Sun Salutation is an easy and time saving asana that exercises almost every important part of the body and can be performed daily early in the morning. Asanas like Low Lunge Twist to Quad Stretch and various other asanas done in lunge position give a good stretch to your thigh muscles and pelvic joints helping you in a good peddling.

All the asanas especially Cat Cow provide a good exercise to your back because of which even though you may maintain a particular position at the for a long time will still help keep away from back pain and relax back muscles and give you a healthy and enjoyable cycle ride.

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