The thread the needle pose is a great stretch for cyclists looking to release tension in the outer hip and leg and the high hamstrings.

How to do thread the needle pose:

• Lie on your back, both knees bent, feet flat on the floor.
• Take the right ankle across the left knee.
• Flex the right ankle by pressing into the heel and pulling the toes back.
• Allow the right knee to move forwards away from your chest. This might be enough of a stretch and if so stay here.
• To go further, lift the left foot off the floor and hold around the back of the left thigh with both hands.
• Deepen the stretch by drawing the left knee in towards the chest.
• Keep the shoulders and head relaxed.
• Hold for 5 to 10 breaths then release and repeat on the other side.

Variations:

• Easier: Keep the left foot on the floor.
• Harder: Draw the left knee in towards the chest.

What to watch out for:

• Make sure the head and shoulders are relaxed down to the floor.

Precautions:

• Knee problems – release straight away if you have any pain or discomfort in the knee joint.

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.