Yoga for cyclists: Belly twist pose by Total Women's Cycling a Road Cycling video by Total Women's Cycling

The belly twist pose is a good first pose to do in your stretching sequence. It gives a mild twist to the spine and gently stretches the outer hips and abdominals.

How to do the Belly twist pose:

  • Start the pose by lying on your back
  • Bend both knees up over the chest and hug the knees in
  • Take the arms out in line with the shoulders, palms facing down
  • As you exhale, drop the knees over to the floor on the right side of the body
  • Turn the head to look along the left arm
  • Relax the back of the shoulders towards the floor and allow the legs to completely release
  • Stay here for 5 breaths
  • As you inhale bring the head to centre then the knees to centre
  • On an exhale drop the knees to the other side and again turn to look along the opposite arm
  • Repeat 2 or 3 times.

Variations:

  • To deepen the pose cross the right leg over the left leg and drop the knees over to the left side
  • Change legs and repeat taking the knees over to the right side.

What to watch for:

  • If it feels too strong try starting off with the knees bent and the feet flat on the floor and do the twist from there
  • You can then try bending the knees up over the chest and twisting.

Our instructor is Polly Clark; yoga teacher and founder of Mountain Yoga Breaks who offer weekends combining mountain biking and yoga in the beautiful Welsh countryside.