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.


  • 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.


  • 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.