#yogaforcyclists extra - Quick Resets

Posted by Claire Pepper on

We hope you've been enjoying our Yoga for Cyclists video collection, but sometimes you just need a quick fix halfway through a ride. One of the best things about Jasyoga is that you can do it anytime, anywhere — even on your bike. So whether you are waiting at a red light, stopping for a snack, or waiting for the rest of the group at the top of a climb, here’s a few quick Resets for cyclists from Jasyoga that will optimise your ride:

Cycle Side Bend

Why: While you’re busy riding forward, the sides of your body become tight. Getting
outside your usual range of motion is key for maintaining a balanced cycling body.

How:
- Stand over your crossbar with your feet parallel and your knees bent slightly.
- Turn your palms forward and reach your arms overhead.
- Grab one wrist with your other hand and bend your torso to one side.
- Focus one bending from the middle of your spine, without leaning forward or back.
- Hold for 3–5 deep breaths before switching sides.

yoga for cyclistsyoga for cyclists

Cycle Quad Stretch

Why: Your quads and hip flexors work hard when you ride. Give them a quick break!

How:
- Stand over your crossbar with your feet parallel and your knees bent slightly.
- Bend one of your knees and reach back with the hand on that side and grab your foot.
- Stand tall and keep your hips squared forward while you push your foot back into your hand.
- Hold for 3–5 deep breaths before switching sides.

yoga for cyclists

Cycle Twist

Why: A quick twist will help keep you balanced by moving your body outside your cycling range of motion. It will also help prevent and ease back pain.

How:
- Stand over your crossbar with your feet parallel and your knees bent slightly.
- Put one hand on your handlebars and one hand on your seat.
- Lengthen your spine tall, then gently twist toward your seat while keeping your hips squared forward.
- Turn your head and look back at your seat.
- Resist the urge to use your arms to get further into the twist — instead focus on keeping your spine tall and rotating your rib cage to its natural stopping point.
- Hold for 3–5 deep breaths before switching sides.

yoga for cyclists

Cycle Calf Pump

Why: Tension builds in your lower legs (calves, achilles, ankles, and feet) on long rides. The motion of “pumping” your calves helps to maintain fluidity through that area, easing soreness and ultimately optimizing your power.

How:
- Stand over your crossbar with your feet parallel and your knees bent slightly.
- Put one foot onto your pedal and lean your weight into that foot while keeping your ankle flexed.
- Lift your heel as high as you can, then drop it as low as you can.
- Continue for 10–20 reps before switching sides.

yoga for cyclists

yoga for cyclists


How do you use yoga on the go with your bike? Let us know with #yogaforcyclists and JasyogaxOMNIUM

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