Yoga for Cyclists//2

There's a lady on my couch!

After a long time on the road, I'm proud to say that I am now able to play the role of host. I stayed in guest rooms, crashed on couches, and ate out of foreign refrigerator's enough to pass my fair share. Now is the time to pay it forward. So, I updated my account on couchsurfing and have my first "surfer."

Lily is cycling cross country all by her lonesome, having already pedaled her way around Europe, and sailed all over the world. Dear lady is a seasoned traveler. She is lovely and wonderful and I'm glad to have her in my home.

To check out Lily's travelog, check out her travel blog! She's living out of what she can carry on her bike and still has more photos than I do. That's some serious motivation...

Yoga for Cyclists

One of the main issues for cyclists is that cycling is like one long forward fold. A few back bends and heart openers feel lovely after a long day of cycling. 

Sukhasana (Easy Pose)
Dirgha Pranayama (Three-part Yogic Breath)
Send breath to sore part of back
1. Lie on back, continue Dirgha
   
Setu Bandhasana (Bridge Pose) raises
Take 4-5 breaths to come into full expression of Setu Bandhasana
Lower hips half-way, rock hips side to side
2. Garbasana (Child's Pose)
3. In Garbasana, rocking weight onto forearms and back towards sitz bones
   
4. Sukhasana
5. Circle torso clockwise and counterclockwise
6. Wide-legged Adho Mukha Svanasana (Downward Facing Dog Pose)
7. Rocking weight forward to wide-legged Chaturanga Dandasana (Plank Pose) and back to Adho Mukha Svanasana
8. Tadasana (Mountain Pose)
9. Standing Yoga Mudrasana (Yogic Hand Clasp), coming backwards and then forwards
   
10. While standing, hands on bent knees, arch spine towards ceiling, chin towards chest in Marjarasana (Cat Pose)
11. Arch spine towards floor, crown of head towards ceiling in Bitilasana (Cow Pose)
12. Move between steps 16 and 17
13. Come onto stomach on floor
14. Ardha Salabhasana (Half Locust Pose)
15. Repeat other leg
16. Salabhasana (Full Locust Pose)
17. On stomach, rock hips gently
    
18. Garbasana
19. Supta Matsyendrasana (Reclined Twist Pose)
20. Repeat other side
21. Savasana (Corpse Pose)