Cycling & Yoga Anatomy

Presented by Matt LeVeque, yoga student and rouleur…

Cycling & YogaCycling Anatomy & Yoga Postures

• Arms, Shoulders & Neck • Chest & Back• Core/Torso• Shut Up Legs!

Yogic Attitude on the Bike

• Balance• Rhythm• Breathing

Cycling & Yoga

Arms, Shoulders & Neck

Cycling & Yoga: Arms, Shoulders & Neck

Cycling Focus

1. Stabilize the Bike 2. Counterbalance the Legs3. Stabilize the Torso4. Efficient Sprinting5. Climbing Endurance

Cycling & Yoga: Arms, Shoulders & Neck

Yoga Postures for Strengthening & Lengthening Arms, Shoulders & Neck:

1. Parsvottanasana – Pyramid Pose w/ Arms in Reverse Namaskar2. Gomukhasana – Cow Faced Grilled Cheese3. Bakasana – Crow/Crane4. Garudasana – East Eagle Pose5. Halasana – Plow

Cycling & Yoga

Chest & Back

Cycling & Yoga: Chest & Back

Cycling Focus

1. Stability & Power While Sprinting2. Fatigue Prevention3. Increase Endurance4. Power for Seated Climbing 5. Climbing out of the Saddle

Cycling & Yoga: Chest & Back

Yoga Postures for Strengthening & Lengthening Chest & Back:

1. Ardha Matsyendrasana– Seated Twist2. Dhanurasana – Bow Pose3. Bhujangasana – Cobra4. Parivrtta Baddha Parsvakonasana – The Bind5. Natarajasana – Dancers Pose

Cycling & Yoga

Core/Torso

Cycling & Yoga: Core

Cycling Focus

1. Sustained Climbing Power2. Pelvis Stability3. Fluid Pedal Stroke4. Balance Stress Placed on the Back5. Controlled Breathing

Cycling & Yoga: Core

Yoga Postures for Strengthening & Lengthening the Core:

1. Navasana – Boat Pose (one more minute!) 2. Uhitta Charturanga Dandasana – Plank 3. Uhitta Parsvakonasana – Extended Side Angle Pose4. Parivrtta Janu Sirsasana – Revolved Head to Knee5. Setu Bandhasana – Bridge Pose

Cycling & Yoga

The Legs

Cycling & Yoga: Shut Up Legs!

Cycling Focus

1. Pedaling Efficiency2. Power & Performance3. Foot Stability4. Fatigue & Cramp Prevention5. Pedaling in Circles

Cycling & Yoga: Shut Up Legs!

Yoga Postures for Strengthening & Lengthening the Legs:

1. Utkatasana – Chair Pose 2. Ardha Chandrasana – Half Moon3. Eka Pada Rajakapotasana – Pigeon 4. Ardha Mandalasana – Lunge5. Adho Mukha Svanasana – Down Dog

* Saturday morning Vinyasa class…

Cycling & Yoga

Yogic Attitude on the Bike

Cycling & Yoga: Yogic Attitude

Rule #6 // Free your mind and your legs will follow…

Your mind is your worst enemy. Do all your thinking before you

start riding your bike. Once the pedals start to turn, wrap

yourself in the sensations of the ride – the smell of the air, the

sound of the tires, the feeling of flight as the bicycle rolls over

the road.

Cycling & Yoga: Yogic Attitude

• Breathing

• Rhythm

• Balance

• Awareness

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