Yoga for cyclists: Cat - Cow pose by Total Women's Cycling a Road Cycling video by Total Women's Cycling

The cat/cow pose link movement with the breath and help to release tension from the spine, shoulders and neck as well as activating the abdominal muscles.

How to do the pose:

  • Begin on all fours with the hands shoulder width apart and the knees hip width apart.
  • Inhale and lift the tailbone, drop the lower belly, lift the chest and look forwards, this is Cow pose.
  • As you exhale tuck the tailbone under, draw the navel in towards the spine, push into the hands and round the upper back up towards the ceiling , this is Cat Pose.
  • Continue to move between the two positions, moving with the breath, repeating 8 to 10 times.


  • To get more into the upper back try pushing back into Childs pose from Cat Pose.

What to watch out for:

  • Move with the breath.


  • Neck injury - Keep the head in a neutral position.

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.