Yoga is a great way to bring mindful movement to your outdoor pursuits. We partnered with our friends at CorePower Yoga to learn more about integrating yoga into biking—before, during and after going for a bike ride. Learn more about getting your first week of CorePower Yoga for free here.
Before Your Ride
Hydrate the day before and day of your bike ride with at least half your healthy body weight in ounces of water. Fuel up one hour before with a mix of protein and complex carbs, like a turkey or tofu sandwich.
Choose a mantra as you get on the bike. Keep it simple—something like “I am powerful” or “I am present.” Come back to this mantra as you clock miles. Warm up with a short flow to activate your muscles.
Standing Cactus Arm Backbend
Inhale, ground down through both of your feet equally and lift your palms to the sky.
Exhale, bend your elbows wide and turn your gaze up toward the sky.
Inhale, rise back to center and extend your fingers to the sky.
Repeat three times.
Cat Cow Stretch
Place your hands shoulder-width distance apart on your bike in front of you. Inhale into Cow Pose, softly arch your spine and soften your belly down toward the ground as you gaze up.
Exhale into Cat Pose, dome your spine and upper back pulling your core in tight while gazing down toward your thighs.
Repeat four or five times with breath.
Dancer’s Pose
Inhale, ground down through your right foot and lightly rest your right hand on your bike.
Exhale, bend your left knee and capture the inside arch of your left foot.
Inhale, kick your left foot back and up into your hand to open through the front of your leg.
Exhale, lean slightly forward as you press your right hand into your bike.
Inhale, stand back up. Repeat on your other side.
Hands Free Dancer
Inhale, ground down through your left foot and bring your hands to heart center.
Exhale, bend your left knee and draw your flexed foot back and up. Pulse your right heel back and up to activate your glutes.
Repeat 10 pulses on each side.
Wide Legged Squats
Draw your feet wider than your hips and point your toes slightly out at an angle. Bring your hands to your heart.
Inhale, lower your hips down in line with your knees.
Stack your shoulders over your hips and draw your tailbone down.
Exhale, press into your feet to activate your glutes and quads as you stand back up. Repeat 12 times.
While you bike, come back to your breath. Inhale for four counts, then exhale for four counts. Then, exhale for four counts.
After Your Ride
Stop and practice awareness. Take a look at your surroundings—observe them and become aware of the beat of your heart and the sound of your breath. Notice what it feels like to be completely present in this moment. Cool down with a few poses.
Standing Half Pigeon Quad Stretch
(Use a car, bench, or other stable surface for stability.)
Root down through your left foot. Inhale, lift your right leg.
Exhale, cross your right ankle over your left thigh. Flex your right toe.
Bring your hands to heart center, inhale, lengthen your spine, and sink your hips back. Repeat on the opposite side.
Standing Wide Legged Forward Fold with Chest Expansion
Draw your feet out wider than your hips.
Inhale, interlace your hands behind your back to make a fist and draw your shoulders back.
Exhale, hinge forward at your waist as you draw the top of your head down toward the ground and your fist high toward the sky. Squeeze through the mid part of your back to open even deeper through your chest. Hold for three breaths.
Side Lunge
Keep your feet wider than your hips so your toes are parallel to each other.
Inhale, lengthen your spine.
Exhale, bend deep into your left knee as you actively flex your right toes back to your face. Inhale, lift up to center.
Exhale, bend deep into your right knee as you actively flex your left toes back to your face. Inhale, lift up to center.
Repeat four times on each side.
Refuel with a blend of protein and complex carbs—think dates filled with cashew nut butter.