Training & Nutrition

Pigeon pose sequence – cycling yoga

Yoga for cyclists: Pigeon pose sequence by Total Women’s Cycling a Road Cycling video by Total Women’s Cycling

The pigeon pose sequence releases tension in the gluteals, groin, outer hips and thighs, as well as providing a gentle twist to the spine.

How to do the pigeon pose sequence:

Begin on all fours, with the hands shoulder width apart and the knees hip width apart.
From all fours slide the right knee towards the right wrist and take the right leg across the front of your mat.
Take the front shin as parallel to the front of the mat as possible without causing any discomfort in the knee joint.
Slide the left leg backwards towards straight.
Take both hands a big step forwards pressing the hands into the floor.
Stay here for 5 breaths.
From here take the left forearm to the floor, hold the front knee with the left hand.
Take the right hand to the outside of the right knee, fingertips to the floor.
Press into the right fingers as you inhale and lift the chest and lengthen the spine.
As you exhale twist to look over your right shoulder.
Stay here for 5 breaths.
Inhale back to centre and walk the arms forwards, dropping the elbows to the floor and resting the forehead in the hands.
Allow the body to completely soften.
Stay here for 5 to 10 breaths.
Inhale come back up to centre.
Tuck the back toes under and push up into Face Down Dog, release to all fours and repeat on the other side.

What to watch out for:

If this causes any pain the knee joints then release off straight away.
Keep both hips level.

Variations:

For some extra stretch in the back quadriceps – from first position bend the back knee and reach back to hold the foot, drawing the foot towards the buttock, but be careful of the knees and donʼt force it.

Precautions:

Knee injuries: Be careful or avoid this pose completely and replace with Thread the Needle pose.

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.