1. To build strength and stability

Cycling focuses on speed, endurance, and power. Yoga can compliment this and enhance performance by building strength and stability. In my classes, we might build strength and stability through long held poses that work muscles isometrically. Poses such as Utkatasana (Chair Pose) which help strengthen the glutes, quads, and hamstrings. Or we might do balancing poses such as Ardha Chandrasana (Half Moon Pose), to develop core strength and improve neuromuscular control—key for maintaining balance on the bike.

2. To increase mobility & flexibility

Long hours in a fixed cycling position can create tension and imbalances in the body. In my classes, we use yoga to counteract this by increasing mobility, releasing tightness, and improving range of motion. For example, using poses to open the chest and hips, articulating the joints or by introducing side-to-side and twisting motions - all to help alleviate cycling-related tension and improve overall flexibility.

3. To harness the power of the breath

Breathwork (pranayama) is integral to yoga and offers cyclists specific benefits:

• Improved oxygen delivery: Nasal breathing increases nitric oxide, enhancing performance through increased oxygen delivery to the muscles, whilst boosting immunity too. Meaning less training days lost to illness!

• Stress relief: Slow, mindful breathing activates the parasympathetic nervous system for relaxation and aiding recovery.

• Mental endurance: Using breath as a mindfulness tool helps cyclists stay focused during long rides and endure through challenging moments. In class, we integrate breathwork into the practice to enhance mindfulness, recovery, and focus.

4. To support rest and recovery

Rest is essential for gains in strength and performance. Yoga can help down-regulate the nervous system, promoting the "rest and digest" state where repair and recovery occur. My yoga for cyclists classes incorporate a structured progression which up-regulates then down-regulates the nervous system, training it to become more flexible and resilient. This comprises of:

• Always starting with settling onto the mat, followed by gentle warm ups.

• Gradual build in intensity and physical exertion.

• Ending with cool-down poses and savasana (corpse pose) for ultimate rest and relaxation.

For deeper recovery & relaxation, consider a Yin Yoga class, where longer-held poses release tension in the fascia and induce calm. Find out more about Yin yoga here and book into a class here.

5. Prevent injuries

Yoga encourages mindfulness and self-awareness, helping cyclists tune into their bodies and to move efficiently. In class, I emphasize mindful movement, encouraging students to listen to their body and accept support when needed, such as making use of the blocks provided in class. This prevents students from pushing beyond their limits, thus reducing the risk of injuries. This awareness extends beyond the mat, helping you ride smarter and with better mechanics so that cycling performance is enhanced and cycling injuries are prevented..

6. To develop your mindset

Mental resilience is just as important as physical endurance in cycling. Yoga helps cultivate focus, emotional regulation, and confidence through techniques like mindful breathing and meditation. How I might incorporate this into a class is by setting an intention, bringing attention to the breath during class or incorporating a visualization meditation. These tools prepare cyclists for success, helping manage pre-race nerves and stay present during long rides.