Yoga and floor exercises are an integral part of an off-bike exercise regime for both movement and mindset.
Olympian Maggie Coles-Lyster started practicing yoga ten years ago and became a teacher in the discipline.
“I find yoga so helpful for both physical and mental wellbeing,” she says. “It’s a way to flow through different body parts, find and release tension and keep joints mobile.”
Practising yoga can reduce the risk of injury and help you tune into your body to identify sore spots and weaknesses that need some extra attention.
“Doing a short yoga flow before rolling out on my bike helps me wake up my muscles and joints, get some blood and synovial fluid flowing, and just take some time to be present with my breath and body.”
These skills can then be incorporated into your on-bike training too. Visualisation, breathing techniques and being of one mind and body are all important tools in an athletes arsenal.
Below is Maggie’s routine.
1. Sun Salutations A & B
What it is: Flowing sequences of yoga poses comprised of forward fold, downward facing dog, upward facing dog and warrior 1
What it does: Targets full body mobility and strength with short holds of each pose. Also focuses on linking breath to movement.
What it is: Flowing through spinal flexion and extension from a tabletop position.
What it does: Increases spinal mobility, opens up chest and hips.
3. Deep Squat
What it is: Sitting in a deep squat position, feet a little wider than hip distance apart.
What it does: Opens and stretches hips and ankles, builds core and pelvic floor strength.
4. Pigeon Pose
What it is: Front leg bent with shin parallel to the front of the mat, back leg extended.
What it does: Stretches hips, glutes and low back.
5. Lunges (All Variations)
What it is: Stepping forward, backwards, or laterally with the front knee bent and the back knee either on the ground or lifted.
What it does: Lower body strength and balance, stretches major muscles such as quads, hips and hamstrings.
6. Seated Spinal Twist
What it is: A seated twist where you rotate the spine and look back over one shoulder while keeping both sit-bones on the ground.
What it does: Opens up the hips and chest, releases the low back and spine and improves digestion.
7. Supine Twist
What it is: Lying on your back and twisting one knee across your body, while keeping both shoulder blades on the ground.
What it does: Releases tension and improves mobility along the spine and low back.
8. Triangle Pose
What it is: A standing yoga pose with straight legs wide apart, a side bend towards your front foot and a spinal twist with extended arms.
What it does: Deep hamstring and hip stretch with a chest and shoulder opener.
