Yoga for cyclists

I've been meaning to get back into yoga for ages now and this looks like an excellent way to start.

Am I right in thinking the next round of classes starts on the 25th?

Rebecca,
been wondering what are your top postures for strengthening?
I would go for:-
chaturanga dandasana.
tolasana.
navasana.

Hi Samuelson,

Indeed, the next course starts on the 25th February. Look forward to meeting you!

*m.f - in agreement with yer strengtheners. Other strengthening postures we practice are:

A sun salutation in which each posture is held for several breaths
Utkatasana
Vasistasana
Virabhadrasana I, II and III
Uttita Parsvasahita A, B and C
Purvottanasana
Salabhasana
Setu Bandhasana
Urdhva Mukha Svanasana
Dhanurasana
Urdhva Dhanurasana
Sirsasana
Pinchamayurasana
Adho Mukha Vrksasana

great, will use that technique this morning. i cant find Uttita Parsvasahita A, B and C in Iyengar or Swenson just now, but guessing its extended side angle posture?

Yup, the Utthita Parsvasahita series I have so far only come across in Astanga. If following the primary series, it usually comes after Utthita Hasta Padangusthasana. All 4 done together regularly works miracles on both strengthening all the postural and leg muscles as well as increasing flexibility through the back surfaces of the body. Enjoy!

This is a a really interesting thread and if I was still in London then I'd be down like a shot.

Bogue - can you recommend any good postures for evening out leg muscles that are unbalanced by cyling? I've had some knee problems which a physio thinks are caused by tight hamstrings and groin muscles putting too much pressure on my knees. I've got some exercises from him but wouldn't mind adding some more!

Yup, the Utthita Parsvasahita series I have so far only come across in Astanga. If following the primary series, it usually comes after Utthita Hasta Padangusthasana. All 4 done together regularly works miracles on both strengthening all the postural and leg muscles as well as increasing flexibility through the back surfaces of the body. Enjoy!

of course! have been doing that in the sequence for quite a while, havent seen the written name before thats all.

working on Laghuvajrasana over last couple of weeks in preparation for Kapotasana.
Cant wait for the spring to get back on the beach and get into the whole Viparita Chakrasana sequence, feels more natural to practice those full body moves outdoors somehow.
makes you feel amazing:- [ame="http://www.youtube.com/watch?v=TpvNsU637Fg"]YouTube-
Jerome Mercier : Viparita Chakrasana[/ame]

Hi momentum,

Ta for your post and apologies for delayed reply.

Whilst some degree of asymmetricality is present in all bods, certainly some old cycling habits can exaggerate this and eventually cause discomfort/ pain etc and the knees are usually the first to pay the price as they are right in the middle of the principal cycling muscle groups. Sorry to hear, but certainly lots you can do to at least alleviate if not eventually eliminate altogether.

Firstly, 'tis a good idea for you to identify where exactly the imbalances lie. Balance postures are great for this as it is immediately obvious which side may be stronger/ weaker etc as well as where on the leg you feel the struggle or the pain. They're also quite fun and very satisfying when mastered! And lastly, they are great at addressing asymmetry. Try:

Vrksasana (tree pose)
Garudasana (eagle pose)
Utthita Hasta Padangusthasana (standing hand to foot pose) - use a belt around the foot if hamstrings are tight.
Ardha Chandrasana (half moon pose). Try this against a wall first...
Virabhadrasana III (warrior 3, hands on back of chair)

Other poses that deal specifically with leg asymmetry, hamstrings, groin muscles and knee joints include:

Janu Sirsasana (head to knee pose) - again, use a belt around the feet if hamstrings are feeling tight.
Virabhadrasana I (warrior 1)
Utthita Trikonasana (triangle pose)
Ustrasana (camel pose)

What also works particularly well with asymmetry issues is the ability to maintain seated postures for as long as you can. I recommend the following four:

Virasana (hero pose) - if your knees complain, sit up as high as you need to on books placed between the feet.
Sukhasana (easy pose)
Siddhasana (accomplished pose)
Padmasana (lotus) - try this on both sides. Again, if knees complain, try ardha padmasana and/ or place blankets under the knees if neither of them are reaching the floor.

That should keep you going for now! Let me know how you progress...

hey *m.f,

How's Kapotasana preparation coming along?

And yes, can see why Viparita Chakrasana feels a whole lot better on the beach!

Keep up the devoted practice...

ah, Hi teacher!
its going well thanks,
been making steady gradual progress, think that in our cold climate its good to raise the heat with Ashtanga moves.
Been practising smooth jumps from D/D into all the possible variations, made jump into Bhujapidasana the other eve, another one that came to me recently was Dwi Pada Viparita Dandasana, and back from that into Sirsasana.
Starting to wake up at 6.15 when it gets light as well now which helps, although Im not so extreme as to be into the whole cold shower routine....
keep on.

Hi momentum,

Ta for your post and apologies for delayed reply.

...

That should keep you going for now! Let me know how you progress...

Thanks so much for all that advice! I'll do some googling to check some of the poses and get cracking.

greetings all,

just a reminder that the new 6 week course starts tonight at 8.15pm at bodywise on roman rd, bethnal green (see first post for further info).

maybe see some of you then!

Hi Rebecca,

I may well drop in this evening as I've wanting to get into some sort of stretching routine for a while but don't really know where to start.

James.

Hey James,

Yoga is certainly a pretty good place to start...

Hopefully see you later!

Hey *m.f,

Indeed, certainly Ujjayi and dynamic posture work good in winter. As well as Astanga sequences, really interesting developing sequences that are instinctive to you personally which you are clearly experiementing with plenty - great!

And deeply respecting your early rising! What with teaching night classes, my eyes rarely open before 8!

Happy practice...

Just done my first every yoga session and I must say. I feel pretty good. I woke up stiff and sore as usual but this has really sorted out my lower back. Reckon I will be doing it weekly from now on. Its called Ayenga or something like that

Excellent, Mike! Did you go to Rebecca's class or somewhere else?

A bit of luck actually. Had a party in our road the other week and met a neighbour who had just moved in. She's training to be an instructor so we are her guinea pigs. Only have to walk accross the road. Sorted

Ha!

watch this, grace, poise, strength, master.
http://www.youtube.com/watch?v=obOgbRnpaQ8&feature=related

just found these, there are 6 in all, not going to post them all, but this is the source. have a feeling this is going to become a major listen for me from now on. (no taking the piss Balkster, respect Rebeccas thread ;-) the first one is a young Iyengar btw. then K.
http://www.youtube.com/watch?v=LUvOuik-g4c&feature=related

that person is very bendy

ha!

preempted MF!

whats even funnier is that my last housemates used to always say to me,
oh, bendy time is it?
Ha, good stuff. enjoy watching the masters.

Yoga is good.