Yoga for cyclists: the hips - Page 4 of 6 - Total Women's Cycling

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Training & Nutrition

Yoga for cyclists: the hips

Prasarita padottanasana

Hold arms out wide and try to take legs the same width so that ankles are under wrists. Core strong. Hands on hips. Exhale and hinge from your hips not lower back so you come down with a straight back, chest forwards and open.

When you can’t fold at the hips any more drop your head and arms. If hands don’t touch floor, place them on a block. Feet should be parallel to end of mat or even slightly pigeon toed, weight in balls of feet.

Don’t feel pressured to get your head all the way to the floor

Don’t feel pressured to get your head to the floor. If your head easily makes it to the floor then bring your legs a little closer together to allow the stretch to stay in your hips. Stay here 1.30mins.

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