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Yoga for Cyclists

These online yoga classes are designed for cyclists and target tightness in the hips, quads, and hamstrings. Use these classes to improve performance and recovery time on and off the bike, maintain alignment, and stay injury-free.

CLASSES YogaDownload
Content Partner
MEDIA TYPES Video
Audio
Audio with Slides

YogaDownload Online Yoga Class
Flower Yoga Download

ratingRating: 4.94
based on 18 reviews

Vinyasa Yoga52 mins

Yoga for Athletes: IT Band & Hips

Kylie Larson

This class is focused on the IT band, the ligament that runs down the outside of the thigh from the hip to the shin. IT Band Syndrome is one of the most common overuse injuries in endurance athletes like runners and cyclists. If you have been experiencing pain in that area, this class is a MUST DO!

In order to really dive into the IT band, we must also get into the hips and the hamstrings so you can expect to stretch those areas as well.

We begin this class in a supine position, prepping the hips, hamstrings and IT band for deeper stretches, and each series of poses moves a little deeper into the body. You will also flow a bit in this class to help build heat in the body and suppleness in the joint.

I hope that you also take away a few new stretches that you can incorporate into your post-run or ride stretching routine.

VIDEO

Level
All Levels

Intensity
Everyday Namaste

Props
Strap required, block optional
YogaDownload Online Yoga Class
Flower Yoga Download

ratingRating: 5.00
based on 4 reviews

Vinyasa Yoga38 mins

Yoga for Cyclists: Amp Up Your Ride

Claire Petretti Marti

This class is designed for the cyclist who logs long hours in the seat, whether that’s on the road, trail or in Spin class. We’ll open up your shoulders, chest, hamstrings and quads, as well as incorporate some lateral and twisting postures to maintain a healthy spine. Try this practice to enhance your performance and prevent injury so you can keep pedaling.

VIDEO

Level
Adv. Beginner & Up

Intensity
Everyday Namaste

Props
Strap or towel, optional blocks
YogaDownload Online Yoga Class
Flower Yoga Download

ratingRating: 4.98
based on 32 reviews

Hatha Yoga40 mins

Post Workout Yoga: Legs and Hips

Kylie Larson

This class is perfect after any workout be it a heavy leg day for you weight lifters, a nice long run, a great ride or spin class or just a long day of sitting or traveling. You will stretch you hips, hamstrings, inner thighs and low back.

VIDEO

Level
All Levels

Intensity
Ahhhhhh

Props
Blocks
YogaDownload Online Yoga Class
Flower Yoga Download

ratingRating: 4.94
based on 8 reviews

Power Yoga1 hour 1 min

Cycle Yoga: HIIT & Flow

Ben Davis

Cycle Yoga: HIIT and Flow is a 30-minute cycle ride followed by a 30-minute yoga class. This video will give you the perfect balance of cardio, flexibility and strength.

The main focus of the cycle portion of this video is cycling with the rhythm of the music. As you make your way through the class you will be given verbal cues to help you set the tempo of your legs. After setting the tempo of your legs you will set your bike resistance to match your speed. Once the balance of speed and resistance is achieved you will progress through a cycle of resistance oriented intervals to help increase your power and strength. Get ready to groove as you move to the rhythm of the music!

Following the cycle ride is a 30-minute yoga class. The yoga section of this video consists of a warrior flow designed to help you lightly tone and gently stretch your body bringing you back into balance.

Enjoy!

Bike setup:

1. Seat height is determined by the extension of the legs. Full extension of the legs with a slight bend to prevent hyperextension. At the bottom of the pedal stroke, the knee should be in the middle of the pedal.

2. Handle bar height is at seat height or slightly higher.

3. Space between handlebar and seat is determined by placing the palms of the hands on the front of the handlebar and as you pedal your knees should be relatively under your elbows.

VIDEO

Level
All Levels

Intensity
Bring a Towel

Props
Stationary Bike
YogaDownload Online Yoga Class
Flower Yoga Download

ratingRating: 5.00
based on 9 reviews

Yoga for Athletes29 mins

Yoga for Triathletes: Post-Training Practice

Claire Petretti Marti

This short class is specifically designed with the busy triathlete in mind. Triathletes are unique because they compete at peak levels in three physically demanding sports. Over time, this extreme training can cause imbalances in the body, which can result in injury if not addressed.

Yoga can help by going beyond simple stretching to work the muscles and joints through all ranges of motion. By working the body through all planes of motion, yoga creates balance, stability, core strength and flexibility. The focus on breathing also enhances mental focus.

Perfect after a swim, a bike, a run...or any time!

VIDEO

Level
All Levels

Intensity
Everyday Namaste

Props
Strap or towel
YogaDownload Online Yoga Class
Flower Yoga Download

ratingRating: 4.96
based on 14 reviews

Yoga for Athletes1 hour 2 mins

Yoga for Athletes: Enhance Your Performance

Claire Petretti Marti

This well-rounded yoga practice is designed specifically to address the unique needs of athletes. It includes dynamic flexibility training, core stabilization and strengthening, challenging balance work and hip opening. By focusing on these vital elements, yoga can help you recover faster after workouts, open up the tight areas that hinder performance, improve range of motion and develop mental focus and concentration.

**This class suggested for non-training or light workout days.

VIDEO

Level
Intermediate

Intensity
You'll Feel It

Props
Optional block & strap or towel (recommended)
YogaDownload Online Yoga Class
Flower Yoga Download

ratingRating: 4.85
based on 62 reviews

Hatha Yoga35 mins

Yoga to Unwind

Kylie Larson

This is the perfect class to do at the end of the day or after a workout, run, or cycle. You will open up the hips, quads, and hamstrings, and do some gentle twisting to rinse tightness and stress away. This a well-balanced and relaxing flow that you will want to return to time and time again.

VIDEO

Level
All Levels

Intensity
Everyday Namaste

Props
Block
YogaDownload Online Yoga Class
Content Partner

ratingRating: 3.50
based on 1 reviews

Yoga for AthletesMultiple Lengths

Mind, Body, Bike

Inflextion Publishing

Yoga & the Art of Slowing Down to Speed Up

You are a biker, so you know how to move fast. Fast legs, fast mind, fast forward. Stop a moment. How well do you know yourself relaxed? How balanced can your training program be if you only go fast?

Slowing down will make going faster easier. Yoga teaches calm during exertion and ease during pain. When the world is speeding by and your heart is pounding in your ears, your yoga practice will be there to slow your mind and offer you strong, smooth inhales and exhales.

There are three parts to this class:

Pre-Ride Warm Up - (audio, text & images)
- Wake up your body and build heat with this 20min. sequence

Post-Ride Cool Down and Stretch - (audio, text & images)
- Stretch and relax your muscles with this 30min. sequence

Off-Day Yoga Class - (audio, text & images)
- Cross-train essential muscle groups and speed recovery with this 60min. sequence

AUDIO

Level
All Levels

Intensity
Everyday Namaste

Props
None
YogaDownload Online Yoga Class
Flower Yoga Download

ratingRating: 4.96
based on 12 reviews

Yoga for AthletesMultiple Lengths

Yoga for Cyclists

Dawnelle Arthur

This class is designed with the cyclist in mind, but is a great short flow for anyone to enjoy. If you are a cyclist, perform this class after your ride to stretch and lengthen all of the muscles you use during your ride. Whether your ride is indoors or out, long or short, this yoga class will help you prevent injury, and will allow you to create long lean muscle mass.

This class is Chaturanga-free, and is perfect for anyone who has just a little background in yoga. The class is slow to medium-paced, and focuses on stretching the hamstrings, calves and hips, as well as other muscles in the body.

The 10 minute class is the perfect way to get in some great stretching in a short period of time. Enjoy!

Note: Dawnelle's style of teaching has and continues to evolve since this class was recorded. Please also try her more recent style of yoga, Qi Yoga.

AUDIO

Level
Adv. Beginner & Up

Intensity
Everyday Namaste

Props
None
YogaDownload Online Yoga Class
Content Partner

ratingRating: 4.00
based on 3 reviews

Yoga for AthletesMultiple Lengths

Yoga for Cyclists

YogaFit®

Bicycling and indoor stationary cycling are among the best forms of fat-burning and cardiovascular conditioning but they often leave the biker with tightness, aches and pains in the back of the body. Repetitive cycling forces the body into forward spinal flexion, similar to sitting at a desk or driving a car for long periods of time. To counteract these muscles, all cyclist should use this yoga-based video to:

• Reduce stress and pain in the lower back
• Increase flexibility in the hamstrings, glutes and quadriceps
• Built a stronger core center and upper body
• Balance your body and reduce the risk of injury
• Open your chest, shoulders, and heart with complimentary yoga poses
• Decrease mental and emotional stress, and prevent overtraining

VIDEO

Level
All Levels

Intensity
Everyday Namaste

Props
None