Flexibility Workout 1 – (30 min) Yoga
This yoga sequence is part of a larger flexibility development project that I am involved in for a health psychology unit in graduate school. This is the first of 3 or 4 different workouts that I will do as part of my daily routine to build in stretching. This workout is one I know how to do and can realistically implement. I am not a yoga instructor and am a novice practitioner at best.
3 Sun Cycles to Warm-Up
After the warm-up more intense focus on these poses (Smeaton, 2009)
Intense Forward Bend – Uttanasana
Stand upright and, exhaling, bend forward from the waist keeping the legs taut and body weight equal on both feet. Aim to touch the floor and, if possible, place the palms on the floor. Breathe evenly and try to increase the stretch on each out-breath. Hold for one minute. This intense stretch is wonderful for the hamstrings and spine. Those who find it easy to rest the palms on the floor can increase the stretch still further by placing the hands behind the feet.
Downward Dog – Adhomukha Svanasana
Lie face down with palms by the chest. Exhale, raise the trunk upwards, straighten the arms and move the head towards the floor keeping the heels flat on the ground. Hold for 30–60 seconds.Performed correctly, this yoga stretch is both exhilarating and re-energizing and stretches the chest, spine and leg muscles.
Upward Dog – Urdhvamukha Svanasana
This is a counter yoga pose to the downward dog allowing the spine to be flexed in the opposite direction. Lie on the floor face down with feet flat and palms by the waist. Inhale and raise the head and trunk, pushing back on the flexed legs without lowering the knees to the floor. Hold for 30 seconds.This asana stretches the spine, thigh and calves and is a great cure for back problems caused by too many hours in the saddle.
Locust – Salabhasana
An invigorating but challenging backward bend. Lie face down with arms stretched back and palms upward. Exhale and simultaneously lift the head, chest and legs off the floor. Contract the buttocks and hold the pose for 5–8 breaths if possible. The locust position is excellent for relieving pain in the lumbar region as the spine is stretched backwards.
Cobra – Bhugangasana
Those who find the Locust pose difficult to hold can try the Cobra or Serpent pose instead. Lie on the floor facing downwards with the hands by the pelvis. Inhale, press the palms down and lift the trunk. Whilst the hands make this back bend easier, the aim is to raise the trunk without relying too much on the hands. The effect on the spine is the same as with the Locust pose.
Smeaton, H. (2009). Benefits of Yoga Stretches for Cyclists. Retrieved January 23, 2010 from Suite 101: http://bicycle-training.suite101.com/article.cfm/ benefits_of_yoga_stretches_for_cyclists.
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