Yoga for cyclists: Thread the needle arm pose by Total Women’s Cycling a Road Cycling video by Total Women’s Cycling

The thread the needle arms pose provides a really deep stretch for the upper back and space between the shoulder blades.

Great for those cyclists who spend a long time in the saddle and want to release that built up tension.

How to do the thread the needle arms pose:

• Begin on all fours, with the hands shoulder width apart and the knees hip width apart.
• Turn the right palm upwards and thread the right hand underneath the left arm.
• Take the right shoulder and the right side of the head toward the floor.
• Take the left arm up off the floor and hang it over the back.
• Bend the left elbow and see if you can reach around to hold the right thigh.
• Peel the left shoulder up and back. Donʼt turn the head.
• Stay here for 5 to 10 breaths and repeat on the other side.

What to watch out for:

• Donʼt try to turn the head, when you’re in the pose.

Precautions:

• Neck or shoulder injuries – avoid this 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.