Riding all day and being bent over the handlebars can cause back pain in cyclists. The Cat-Cow Pose, or Chakravakasana, is a yoga pose that will help to improve your general posture and balance, whilst also helping to stretch out those back muscles. It’s the ideal exercise for people with back pain. However, do be careful to ensure that if you have specific injuries, you shouldn’t do this pose.
The Cat-Cow Pose is very simply, an ideal exercise to help to improve the movement in your spine by stretching out the muscles gently, and by doing this, it is helping to mobilise your joints. You can do it between and before cycling, as well as during a warm down after a ride. It will help you and your muscles and help with mobilizing the joints of the body that we use as cyclists – Voila!
You should avoid doing the Cat-Cow Pose if you have an injury to the wrist, arm, shoulder or knee. Any bad movement with these injuries might inflame the injury or cause you more issues. Rest the injury first, and then, as part of the recovery, then start the Cat-Cow Pose. Also, be aware if you have neck pain, and try to keep the neck in a neutral position. In terms of intense back pain, please, avoid this posture or only practice it under the tutorage or supervision of a certified yoga teacher. You must always be sensible with your body and learn its rhythms.
In terms of the actual body movements when doing Yoga; they should be slow and graceful and in time with breathing exercises. Yoga is a melodic and meditative form of exercise, that will also help with relaxation. It is a time for you to refocus your mind and body. Now – the Chakravakasana. Let’s do this – Viola!
The Cat-Cow pose involves a movement sequence between a rounded back and an arched back position – which is why it’s really good for cyclists, who will have their back leaning and twisting all ride long. Start on your hands and knees with a neutral spine.
Make sure that you have a quiet room and a clear area, and a good mat that is soft for you. Relax and make sure that you are in the mindset as well as physically ready. Yoga is also about relaxing you and meditating in exercise, with mind and body in unison.
1. Inhale while curving your lower back, lifting your head, and tilting your pelvis up.
2. Exhale while arching your spine, bringing your head and pelvis down.
3. Repeat several times.
• Keep your hands shoulder-width apart and your knees directly below your hips.
• Look straight ahead and relax your shoulders away from your ears.
• Spread your fingers wide apart to help balance your body.
• You can practice five to ten repetitions at a time.
• You can aim to complete the pose one to two times per day.
You can also practice a seated version of the cat-cow pose on a chair or on the floor.
Remember, adding this to your general exercise regime, and carrying out some other riding stretches will help you to maintain a healthier position on the bike and also improve your posture of the bike. Your rides will feel better, as you will be far more comfortable on the bike. Next time, we will look at leg stretching exercises and poses.
Now though, it’s time to ride – voila!
Olaben produce exceptional activewear for women, which is perfect for Yoga and days in the hills too. It’s performance orientated, feminine and stylish and fits to form, meaning that it shows off your hard-won body to your best.
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