Training & Nutrition

Upward Plank Pose – cycling yoga

Yoga for cyclists: Upward Plank pose by Total Women’s Cycling a Road Cycling video by Total Women’s Cycling

The Upward Plank is an invigorating pose, which opens up the pectoral and deltoid muscles and the front of the body as well as strengthening the arms, wrists, gluteals and lower back muscles.

How to do the Upward Plank Pose:

  • Sit with the legs straight out in front of you
  • Take the hands a foot behind you with the fingers pointing forwards
  • Straighten the arms, squeezing the elbows in towards each other and lift the heart area forwards and up
  • This might be enough of a stretch for you and if so just stay here
  • To take it to the full pose, press into the hands, extend the toes towards the floor and lift the hips up off the ground
  • Keep pressing into the hands, lift the chest and if your neck is in good condition you can let the head release back
  • Stay here for up to 5 breaths, then tuck the chin in and as you exhale slowly release back down.

What to watch out for:

  • If you have any neck injuries or problems just keep the chin tucked slightly in and gaze towards the ceiling
  • Keep the shoulders down, roll the upper arms out.

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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