yoga teacher training

While bicycling and indoor stationary cycling are among the best forms of cardio conditioning, they often leave the individual with tightness, aches and sometimes even pain.  A consistent sport related yoga plan could alleviate many of these signs and symptoms; including back pain, trapezious stress and tight hamstrings and quadriceps.

Repetitive biking forces your body in long stretches of forward flexion, much like sitting down at a desk for long hours or driving a car.  However because of the work involved there becomes the additional problem of a tightening up within the muscles of the lower body, quads, hamstrings and gluteus. More of this at yoga teacher training.

Yoga Postures provide us with an opening within these places.  The subsequent are a listing of positions which will balance the body and lower the chance of injuries.

Upper Body Openers:

1. CHEST EXPANSION: During your bike take time to periodically open up the chest and pull the shoulder blades back and straight down, squeezing the shoulder blades with each other and tensing the back muscles.  Take ten heavy breaths into opening within the upper body and shoulder, which remain contracted throughout the ride.  While riding try to keep your shoulders comfortable and open.

Once the ride is finished go off of the bike, interlace fingers together at the rear of the rear and clear the chest forward by pulling the arms as far away from the body as you possibly can.  If you’re at normal resting heart rate you can forward fold into a complete chest expansion simply by hinging in the hips and folding the upper body on the lower body.  Maintain hands interlaced for ten deep breaths. Check this out at yoga conference.

2. COBRA POSE:  A chest and shoulder opener – lying your body face-down on the ground, place hands beneath shoulder blades and lightly press to arms to straight but not necessarily completely, maintaining a small bend in the elbows.  Guard the lower back by keeping the hips on the ground and contracting the gluteus (those muscle groups you were sitting upon) tight.

Quadriceps Openers:

1.QUAD STRETCH:  Lying facedown on the floor – bend one particular leg and grab onto the actual ankle – gently pulling the leg back and up – try touching your own foot to the gluts.  Change sides.   This can be also done standing up.  Be cautious if you’ve got knee problems.

Hip openers:

UPSIDE DOWN PIDGEON POSES: Lying face up on the ground, raising the legs to knee height off the ground, bring the right ankle to the left quadriceps – targeting a spot upon the leg half way between knee and crotch.  Draw left knee in towards the body, push right knee out lightly right up until you experience a deep stretch in the hip and glute region.  Maintain for 10 deep breaths and change sides.

Hamstring Openers:

FORWARD FOLD: When at resting pulse rate, standing up, hinge in the hips folding forward – grab onto elbows, or more intense- hold ankles – with fluid breathing sink a little further for each breathe out, allowing the crown move towards the floor and relaxing the head and neck as much as possible.  Take ten deep breaths.  These kinds of postures aren’t suitable for anyone with a heart problem or if heart rate is greater than resting.

Side Openers:

LATERAL FLEXION:  Due to the position on the cycle it is common to have tight latisimus dorsi ( Lats ) as they are contracted for most of the ride.  With this particular stretch we could open the sides of our bodies.  Standing brings both arms overhead; bring the right arm down relaxing the hand over the hip.  Breathe in, lifting out of the small of the back. Exhale lower the particular left arm overhead right up until you experience a heavy stretch in the left side of the body.  Keep the glutes tight and the lower body going forward while the upper body proceeds to lift up and sink.  Take five deep breaths and then change sides.

Perform these poses by the end of your ride and you will really feel rejuvenated, relaxed and renewed.  You will see instant differences in your versatility.  These poses can also be used for corporate workers, long distance drivers and moms that are spending lots of time along with small kids.  For more information on Yoga and Sports Conditioning check out Beth Shaw’s YOGAFIT released by Human Kinetics publishing for sale in bookstores right now.

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