How to use yoga to improve cycling and cycling to improve yoga.

yoga and cycling

How to use Yoga to improve your cycling and cycling to improve your yoga!

It may seem that yoga and cycling are quite opposite from one another, but in reality they can be melded together to create balance and synergy.

There are not only health benefits of combining the two but also a great deal of peace of mind, aerobic strength and breath control.  Here are some thoughts to get the most out of both.

1.    Think about length on the bike

From sit bones to top of your head think about length, imagine each vertebrae being drawn apart, creating space either vertically or horizontally when you are closer to the drops.  The core and the spine hold you up, but can get compromised when tired after long hours in the saddle. 

On the mat!  Keep the spine long and loose with these poses.

Down Dog: feel free to create length in the spine here, pedal the feet or move the hips side to side.

Twisting at a stop in the saddle or on the mat in supine reclined twist can add flexibility and space in the spine for better movement and comfort.  Remember to twist from mid back not low back and draw your belly back.

2.    Open the hips

It’s no secret that riding can tighten the hip flexors due to its repetitive nature.  In addition tight hip flexors can lead to a tight back or sore back.  Give them a break by standing periodically and drawing the hips forward.

Balance cycling’s internal hip rotation by adding some external rotation or hip openers on the mat.

Try easy pose. Or Supta Baddha Konasana to gently open the hips, drawing knees outward, helping to balance opposing muscle groups.

3.    Drop your shoulders

If I have said it once I have said it a million times.  Loosen the death grip on the handlebars and slide your shoulder blades into your back pockets.  Add a behind the back clasp, eagle arms or reverse namaskar into your mat practice. 

Many of us have tight shoulders and suffer from internal rotation with being riders along with sitting at a desk all day.  These simple stretches will help remind us to keep our shoulders away from our ears. 

For overall happiness use yoga to cycle better and cycling to build strength and endurance that can benefit your practice.  What postures make you happy cycling?

Mindfulness

What Is Mindfulness?

Mindfulness means maintaining a moment-by-moment awareness of our thoughts, feelings, bodily sensations, and surrounding environment.

Mindfulness also involves acceptance, meaning that we pay attention to our thoughts and feelings without judging them—without believing, for instance, that there’s a “right” or “wrong” way to think or feel in a given moment. When we practice mindfulness, our thoughts tune into what we’re sensing in the present moment rather than rehashing the past or imagining the future.

Though it has its roots in Buddhist meditation, a secular practice of mindfulness has entered the American mainstream in recent years,

The science is clear: practicing mindfulness is good for you. Just as you can exercise the body for better performance, the mind too can be trained, honed and sharpened. Mindfulness has been shown to break negative thought patterns, reduce, stress and anxiety, and sharpens focus.

You can use any activity or event in your day as mindfulness cues.

Here's the interesting thing: Your thoughts can also become part of your mindfulness practice. When I became more mindful, I started to notice the constant stream of thoughts, the constant negative inner chatter. Including the preoccupation with “failure” and doing things “correctly.” Now, after many years of practice, I am better about noticing these thoughts as simply that—thoughts. I can have more space between my thoughts and see the situation more clearly, with a bit more objectivity.

Simple mindfulness practices

1. Mindful walking.

When you get up from your desk to go to the bathroom, talk to a colleague or get a cup of coffee, rather than mindlessly walking, trapped in your thoughts, bring your attention to the physical movement of talking. Notice your feet on the floor, the weight of your body shifting from one leg to the other. Feel your arms swing. Notice the temperature in the room. Pay attention to whatever your senses can notice.

2. Mindful eating.

How often do you sit down to eat, completely distracted? Perhaps you're checking your email, Twitter or Facebook, or just spaced out.Try this: when eating, simply eat. No digital device, book, newspaper, etc. Try eating alone. Pay attention to what you're eating, the sensory experiences—taste, smell and texture. Notice the color of the food. You can even spend a moment being grateful for the food you're consuming.

3. Mindful speaking & listening.

One unexpected benefit of mindfulness is that I've become a better listener. Rather than thinking of my response (or rebuttal), simply listening, fully and noticing my own internal dialogue has been an interesting experiment. I find that I am much better able to see the other person's perspective and be more thoughtful in my response. I can also create more spaciousness in the conversation because I'm not rushing or waiting to add my two cents.

Listening is perhaps one of the most valuable gifts we can offer to others. Offer it generously whenever possible and bring your best intentions. Especially in bitterly heated negotiations, or contentious situations, I've found that bringing a mindful attitude leaves everyone feeling heard and tends to de-escalate charged emotions.

4. Practice yoga.

It's rather unfortunate that yoga as it's often practiced is simply seen as “exercise.” The practice of yoga is much more than that. It's the perfect place to practice mindfulness. During your next yoga class, really bring all of your awareness to what is happening. I like to start each yoga practice by taking a minute or so to simply notice the sensation of my feet on the yoga mat.


What are your favorite mindfulness practices? Let me know!