{"id":124972,"date":"2019-06-06T16:06:11","date_gmt":"2019-06-06T20:06:11","guid":{"rendered":"https:\/\/wanderlust.com\/?p=124972\/"},"modified":"2020-05-25T21:36:17","modified_gmt":"2020-05-26T01:36:17","slug":"mountain-bikers-and-yoga-using-yoga-to-avoid-injury","status":"publish","type":"post","link":"https:\/\/wanderlust.com\/it\/journal\/mountain-bikers-and-yoga-using-yoga-to-avoid-injury\/","title":{"rendered":"Mountain Bikers and Yoga: Using Yoga To Avoid Injury"},"content":{"rendered":"

This piece originally appeared on the\u00a0<\/em>Nita Lake Lodge<\/em><\/a> blog.\u00a0<\/em><\/p>\n

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Whistler in the summer means swapping out ski goggles for sunglasses, and snowboards for mountain bikes; but that\u2019s not all. Most years, mid-summer in Whistler means this renowned mountain town will be flooded by Wanderlust Festival<\/a> attendees\u2014yogis with a desire to move, adventure, play and be immersed amidst Whistler\u2019s wild landscapes.<\/p>\n

Apart from both attracting nature-lovers, yoga and mountain biking seem like two distinct activities that wouldn\u2019t dare cross paths. Though if you think mountain bikers wouldn\u2019t benefit from time spent in Downward Facing Dog, think again. Yoga happens to be a superb way for handlebar-gripping athletes to avoid injury, while also increasing performance and enhancing overall experience.<\/p>\n

The Happy Marriage of Biking and Yoga<\/h3>\n

Regardless of a rider\u2019s chosen route, mountain biking requires strength, stamina, balance and mobility, all of which yoga can provide. Even without a consistent yoga practice, sport-specific stretches and thoughtful movement patterns are an invaluable way to prevent injury. Yoga aptly addresses the three pillars of injury prevention\u2014functional musculoskeletal strength, healthy bone density, and joint and fascial mobility<\/a>\u2014meaning the more minutes you clock on your mat, the more stoke you can find on the trail.<\/p>\n

Below are a series of yoga-based movements to help you tear it up on the hill, without wearing on your body. They are broken down into stretching exercises and strengthening exercises. Stretching is performed first, with the goal of mobilizing tissue prior to strengthening; this way we don\u2019t reinforce a dysfunctional or restricted movement pattern.<\/p>\n

So grab your mat, limber up and enjoy one of the most scenic rides down.<\/p>\n

Stretch<\/h3>\n

Because mountain biking is a dynamic sport, the following stretching exercises are also dynamic in nature, to emulate the required movement patterns.<\/p>\n

Poses:<\/strong> Prone shoulder opener with added twist<\/p>\n

Purpose:<\/strong> Your upper body constantly absorbs force from the trail\u2019s uneven terrain. Use this mini-sequence to find space in the chest and shoulders.<\/p>\n

How-to:<\/strong> Start on your belly. Bend your right elbow out to the side, palm down, so your upper arm creates a ninety-degree angle. Keep your head facing left. Roll onto your right hip and raise your left arm to the sky. Return to your belly and lower your left arm to the floor. Move slowly back and forth to stretch the right shoulder. Switch sides and repeat.<\/p>\n

\"woman<\/p>\n

Poses:<\/strong> Anjaneyasana (low lunge) to Ardha Hanumanasana (half-splits)<\/p>\n

Purpose:<\/strong> Your hip flexors have been working overtime in the saddle. Use this mini-sequence to mobilize the hip joint and stretch those tight hamstrings.<\/p>\n

How-to:<\/strong> Start in a lunge with your back knee down and arms to the sky (Anjaneyasana). Lower your hands to the ground and straighten your front leg, flexing your front foot (Ardha Hanumanasana). Continue to move slowly back and forth, pausing in each pose for 1\u20133 full breaths. Switch sides and repeat.<\/p>\n

\"spinal<\/p>\n

Poses:<\/strong> Figure-4 to Spinal Twist<\/p>\n

Purpose:<\/strong> Your glutes and spine deserve some TLC after a long ride. This mini-sequence includes a sustained outer hip stretch, with an added twist for your back.<\/p>\n

How-to:<\/strong> Start on your back with knees bent and feet flat to the floor. Place your right outer ankle on top of the left thigh (Figure-4). Keep this figure-4 shape and slowly lower your legs to the left; your upper body will stay on the mat (Spinal Twist). Continue to move back and forth, pausing in each pose for 1-3 full breaths. Switch sides and repeat.<\/p>\n

Strengthen<\/h3>\n

Use the following shapes to increase mountain biking strength and stamina.<\/p>\n

Pose:<\/strong> Salabhasana (locust pose) holds<\/p>\n

Purpose:<\/strong> Strengthen your back-body to help build steadiness on the track.<\/p>\n

How-to:<\/strong> Lay on your belly with your feet hip-distance apart and arms down by your sides. Lift your head, chest and legs, and reach your arms toward the back of the room. Activate your back muscles to sustain this lift. Hold for 5 breaths, and then lower to the floor for 5 breaths. Repeat.<\/p>\n

\"chair<\/p>\n

Pose:<\/strong> Modified Utkatasana (Chair Pose)<\/p>\n

Purpose:<\/strong> This functionally-specific exercise emulates the body\u2019s shape when riding.<\/p>\n

How-to:<\/strong> Stand with feet hips-distance apart. Rise onto the balls of the feet and bring your arms parallel to floor. Bend the knees like you\u2019re sitting into a chair (Utkatasana). Continue to bend the knees until your thighs are parallel to the floor, then lift back into chair pose. Repeat lowering and lifting until fatigue. (Advanced riders: Option to add a jump. Land on balls of feet with knees bent.)<\/p>\n