MONS Athletics
Yoga routines

Post-Ride Yoga · 01

After a ride · 8 min · Forward and back · After training

Why it works: Chapter 23, Stiff people work harder for every stroke

The routine

    1. 1
      Mountain

      Off the bike, stand tall for one breath, then come down to the floor. This one starts low and climbs.

  2. Fold and open

    1. 2
      Child's Pose

      1 min

      Hips back to the heels, arms reaching long in front, forehead down. Then keep travelling — this is a circle, not three holds.

    2. 3
      Puppy

      1 min

      Bring the hips forward and UP over the knees, hands staying where they are, and let the chest melt toward the floor. Arms straight, elbows lifted. The hips move, the arms stay long.

    3. 4
      Sphinx

      1 min

      Lower the hips all the way to the floor, forearms down, chest lifting. That is the far end of the circle — then press straight back to child's pose and go round again for the whole three minutes.

  3. Sink and turn, right

    1. 5
      Crescent Lunge

      Right · 35 s

      Come up to a lunge: right foot forward, left leg long behind, back heel lifted. Sink the hips down AND forward — this is the hip the saddle held shut for an hour.

    2. 6
      Revolved Lunge

      Right · 35 s

      From the sink, bring the palms together and turn over the front leg, left elbow outside the right knee. Turn from the ribs. Sink, turn, come back, sink again.

  4. Sink and turn, left

    1. 7
      Crescent Lunge

      Left · 35 s

      Step through and change sides. Left foot forward, right leg long, back heel high.

    2. 8
      Revolved Lunge

      Left · 35 s

      Turn over the left leg, right elbow outside the knee. Keep moving between the two for the rest of the block.

  5. Open and reach, right

    1. 9
      Warrior II

      Right · 30 s

      Step the feet wide and open out: right knee bent over the ankle, back foot turned in, arms long front and back. Wide is the point — the bike never let you be wide.

    2. 10
      Reverse Warrior

      Right · 50 s

      Front palm up, reach that arm back and overhead, back hand down the back thigh. Legs unchanged. Reach tall rather than leaning back.

  6. Open and reach, left

    1. 11
      Warrior II

      Left · 30 s

      Turn the feet and open to the other side.

    2. 12
      Reverse Warrior

      Left · 50 s

      Reach back and overhead on the left. Keep flowing between the two shapes on each side until the timer stops.

    1. 13
      Mountain

      Walk the feet in and stand tall. You should feel free to move, not stretched out.