Training & Nutrition

Thread the needle pose – cycling yoga

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

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.


  • 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.


  • 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.


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