Yoga for Cyclists – The Bow Pose with Diane Vilarem

Yoga for Cyclists with Diane Vilarem

The Bow Pose

Yoga and Exercises for Hip Flexors

Preparing for the Bow Pose

Diane Vilarem – Lifestyle Editor

Looking at how Yoga and cycling compliment each other, we previously looked at the upper body and shoulders, in relation to that obvious contact point – the handlebars. In this blog I would like to concentrate on the next point of contact and how it also relates to other areas of the body.

Our hip flexors are key for cyclists, as the motion of cycling can cause us significant hip pain. One reason for this is the simple action of sitting on the saddle all rode long – like sitting at a chair at home, in terms of the hips. The motion of cycling and the action carried out, does not allow our hips to open fully, or to extend. In effect, because of this, over time our muscles tighten – the more we cycle, the tighter these muscles get, creating pain in the glutes.

On top of this, we must consider the piriformis muscle, which helps our leg to move outward. Due to the action of cycling, this muscle again may not get stretched as much as it needs to be worked. If this happens, it will cause you pain and tightness and a shooting pain down the leg such as Sciatica. Add to this, hip bursitis, which can be triggered if you cycle several times a week, due to the repetitive nature of the movements.

Yes, this second contact point, the saddle and how our pedal action affects our body, means that Yoga can once again help us as cyclists to keep the body movements and muscles in good condition and strong, meaning that we will feel less pain in these areas and our hip flexors when riding. Let’s take a look at a specific Yoga pose then, that will help you in these areas.

The Archer inspired Bow Pose

This is a really good pose for creating a feeling of strength in the body. It is also a good exercise for you, if you spend lots of time sitting at work. It gently stretches your back muscles, and works those important areas of the hips too. It’s not an easy pose, so work into it slowly as your Yoga flexibility develops. However, once you have the necessary Yoga base, the Bow Pose is excellent. You can also use Yoga straps around your ankles when doing this pose, to help to bring your legs closer together. Remember though, don’t rush into this pose without having some developed flexibility, as it also requires some control to slowly release the pose after you have stretched the back muscles and hips.

Main benefit of the Bow Pose

There are 5 main benefits for cyclists to doing the Bow Pose. these benefits are:

It stretches out your body and your hip flexors
It can build muscles in your back
It opens up your chest and shoulders
It improves your overall posture, and
It promotes deep and restorative breathing techniques.

Tight hips are the most common cause for hip issues with cyclists. There are some very useful exercises that you can carrot out, which will help to start to relieve the problems and start to give you more flexibility. That increased flexibility will be helpful to you with the Bow Pose; and so, these exercise would be a good place to begin, and to master before moving to Bow Pose.

Let’s take a look:

Lie on your back and bend your knees, bringing the bottoms of your feet together. Then, let your knees fall out to the side of your body, until you feel the stretch.
Move gently into a lunge position, and place the knee of your rear leg down on the floor. Now, lean forward as you keep the front knee bent at a 90-degree angle, and you begin to feel a stretch in the front of the hip.
Finally, using a foam roller on the front of the hip, stretch out and open up that muscle.

Doing these simple exercises, along with basic Yoga Practice and Poses, will prepare your body well to carry out the Bow Pose – which will help your hip flexors for cycling in the longer term.

How to do the Bow Pose

First of all, as I mentioned earlier, please consider using Yoga straps initially, to help you with this Pose, which is an intermediate pose. Also, carry out the exercises above to prepare your body for this pose, too. Now that you are ready, here are the 6 stages of the Bow Pose.

Find a quiet place and lay your mat down. Then, lie on the mat facedown. Come down on the mat, onto your belly, extending the legs behind you.
Then, bring your forehead down towards the mat, keeping your hands by your hips.
Next, bend your knees and start to slowly and gently reach back with your hands. Take a hold of your ankles on the outside. At this point, you can use Yoga straps.
Now, holding this position, start to gently squeeze your inner thighs together.
Holding this position and controlling your breathing, press your shins back, to lift your shoulders upwards.
Finally, allow your arms to slowly straighten out, and use the power from your legs to press back more, then move forward. Hold this position, relaxing your breathing.

Remember, that the Bow Pose is something to build up to, using the exercises I have suggest, as well as taking time to develop easier Yoga poses first, to develop the necessary flexibility. Once you are ready and you master the Bow, you will feel the benefit in your cycling and be able to ride with less pain in the hips and the lower back.

If you are concerned, consult your doctor or physiotherapist first, or better still, join a local Yoga class to help you to develop your core strength and flexibility. Now, it’s time again to go cycling – voila!

Yoga for Cyclists with Diane Vilarem

Yoga and Exercises for Hip Flexors

Preparing for the Bow Pose

Diane Vilarem – Lifestyle Editor

The Archer inspired Bow Pose

Main benefit of the Bow Pose

How to do the Bow Pose

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