Yoga & Cycling Anatomy

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Yoga & Cycling Anatomy

  1. 1. Cycling & Yoga Anatomy Presented by Matt LeVeque, yoga student and rouleur…
  2. 2. Cycling & Yoga Cycling Anatomy & Yoga Postures • • • • Arms, Shoulders & Neck Chest & Back Core/Torso Shut Up Legs! Yogic Attitude on the Bike • • • Balance Rhythm Breathing
  3. 3. Cycling & Yoga Arms, Shoulders & Neck
  4. 4. Cycling & Yoga: Arms, Shoulders & Neck Cycling Focus 1. 2. 3. 4. 5. Stabilize the Bike Counterbalance the Legs Stabilize the Torso Efficient Sprinting Climbing Endurance
  5. 5. Cycling & Yoga: Arms, Shoulders & Neck Yoga Postures for Strengthening & Lengthening Arms, Shoulders & Neck: 1. 2. 3. 4. 5. Parsvottanasana – Pyramid Pose w/ Arms in Reverse Namaskar Gomukhasana – Cow Faced Grilled Cheese Bakasana – Crow/Crane Garudasana – East Eagle Pose Halasana – Plow
  6. 6. Cycling & Yoga Chest & Back
  7. 7. Cycling & Yoga: Chest & Back Cycling Focus 1. 2. 3. 4. 5. Stability & Power While Sprinting Fatigue Prevention Increase Endurance Power for Seated Climbing Climbing out of the Saddle
  8. 8. Cycling & Yoga: Chest & Back Yoga Postures for Strengthening & Lengthening Chest & Back: 1. 2. 3. 4. 5. Ardha Matsyendrasana– Seated Twist Dhanurasana – Bow Pose Bhujangasana – Cobra Parivrtta Baddha Parsvakonasana – The Bind Natarajasana – Dancers Pose
  9. 9. Cycling & Yoga Core/Torso
  10. 10. Cycling & Yoga: Core Cycling Focus 1. 2. 3. 4. 5. Sustained Climbing Power Pelvis Stability Fluid Pedal Stroke Balance Stress Placed on the Back Controlled Breathing
  11. 11. Cycling & Yoga: Core Yoga Postures for Strengthening & Lengthening the Core: 1. 2. 3. 4. 5. Navasana – Boat Pose (one more minute!) Uhitta Charturanga Dandasana – Plank Uhitta Parsvakonasana – Extended Side Angle Pose Parivrtta Janu Sirsasana – Revolved Head to Knee Setu Bandhasana – Bridge Pose
  12. 12. Cycling & Yoga The Legs
  13. 13. Cycling & Yoga: Shut Up Legs! Cycling Focus 1. 2. 3. 4. 5. Pedaling Efficiency Power & Performance Foot Stability Fatigue & Cramp Prevention Pedaling in Circles
  14. 14. Cycling & Yoga: Shut Up Legs! Yoga Postures for Strengthening & Lengthening the Legs: 1. 2. 3. 4. 5. Utkatasana – Chair Pose Ardha Chandrasana – Half Moon Eka Pada Rajakapotasana – Pigeon Ardha Mandalasana – Lunge Adho Mukha Svanasana – Down Dog * Saturday morning Vinyasa class…
  15. 15. Cycling & Yoga Yogic Attitude on the Bike
  16. 16. 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.
  17. 17. Cycling & Yoga: Yogic Attitude • Breathing • Rhythm • Balance • Awareness
  18. 18. fin

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