By Felicia M. Tomasko | photography by Andrew Purcell

Cycling works some of the body’s largest muscle groups in the legs and hips. But unfortunately, the repetitive circular action can also create habitual muscle tightness. A yoga routine, however, can alleviate soreness and muscle fatigue, enabling you to get back in the saddle again.

As a former professional triathlete, Kimberly Fowler knows bikes as well as an athlete’s mind and body. Fowler is the founder and owner of YAS, Yoga and Spinning Studio in Venice, California. Fowler is also a survivor; her body, mind, and spirit are testaments to the power of will, the ability of the body to repair itself, and the healing potential found in yoga. The challenges she has faced include inoperable brain cancer, bicycling accidents, and a near-fatal climbing injury. Yoga has contributed to her rehabilitation, more than once.

Driven to teach the practice, Fowler is on a mission to make the practice accessible to people like herself. She considers herself her target audience – made up of type A personalities who push themselves to the max and need to learn how to create balance, relax, and breathe.

On a busy street corner, YAS begins buzzing early in the morning with its signature classes: Yoga for Athletes, Yoga and Spinning, and Spinning. You don’t have to be an extreme athlete to feel the benefit of Yoga for Athletes. The sequence used by Fowler and her cadre of dedicated teachers is suitable for athletes of all ability levels as well as those who are just beginning to lace their sneakers. Hard-core athletes often have a difficult time with yoga, according to Fowler, since their muscles are habitually tight from repetitive activities and they’re used to pushing themselves as much as possible, rather than relaxing. Therefore, classes are beginner-friendly and the instructors continually encourage students to relax, back off, and most importantly to breathe.

Knowing that spinning and cycling tighten the muscles of the legs and hips, Fowler suggests the following poses to practice when you’re done with your ride – whether inside or out.

1. Seated Forward Bend

Extend both legs in front of you with your heels on the floor and your toes lifted. If you have difficulty sitting upright comfortably, place a folded towel, blanket, or rolled-up mat beneath your hips or buttocks. You can also do this pose with knees bent, or a prop rolled up under your knees.

Reach forward with both arms and rest your hands to either side of your legs, thighs, calves or feet, depending on your flexibility. Lengthen and extend your spine to stretch your back and hamstrings in this pose. Since the hamstrings, a group of muscles located on the back of the upper thighs, tighten as a result of cycling, stretching them is important. Be gentle and breathe deeply. Breathe into any tightness to help your muscles relax. Since the seated forward bend is an intense stretch for these muscles, take care not to overdo the pose.

Remain in the pose for 30 – 40 seconds, and then gently roll your spine back up to a seated position for the next pose.

2. Head to Knee

Keep one leg extended with your heel on the floor and your toes pointed up. Bend your other knee and place the sole of your foot on the inside of your outstretched leg. Depending on your flexibility, your foot may be closer to your inner groin or on the inside of your knee or calf. Always choose the variation of the pose that you can do without stress or strain.

As in the seated forward fold, you can place support underneath your hips, outstretched leg, or beneath the bent knee to make the pose more comfortable and accessible.

Reach both arms overhead and stretch the upper body and hands forward. If you can reach your foot or toes, hold your foot and lengthen your upper body. If your hands do not easily reach your feet, take your hands to your thighs, calves or to either side of your leg.

Breathe and continue to stretch your upper body and outstretched leg. Release by straightening the bent knee and then switch sides.

Like the seated forward fold, this pose stretches the hamstrings and the muscles along the spine.

3. Cobbler’s Pose

In this pose, both knees are bent with the soles of your feet together. You can sit on some support. Your feet can be close into your body or further away, depending on your flexibility. Sit upright, or extend your arms in front of you to deepen the stretch in your hips, inner groin, and low back. Keep your shoulders relaxed. Breathe for 30 – 40 seconds, and then walk your hands in toward your body to come up if you have gone down into a fold.

4. Reclining Pigeon Pose

Begin by laying on your back, with your knees bent, knees and feet hip-width apart, and the soles of your feet on the floor.

Take your right ankle and place it on your left thigh, near your knee and flex your foot, drawing your toes toward your shin. Remain here, or lift your left foot and draw your knees toward your body. Place your hands underneath your left thigh or around your shin. Allow your head, neck and shoulders to relax. Breathe deeply and feel your breath release tension where you may be feeling any tightness around your hips or thighs. Remain in the pose for anywhere from 30 seconds to a few minutes.

To come out of the pose, slowly unwind your legs and switch to the other side, placing your right foot on the floor with your left ankle on your right thigh. Repeat.

This pose is helpful for stretching the low back, inner groin, and is particularly effective in stretching the outer thigh or the iliotibial (IT) band that tightens while cycling.

5. Bridge Pose

Lie on your back with the soles of your feet on the floor and your feet and knees about hip-width apart. Lift your hips and thighs by pressing evenly into the soles of your feet. Focus on lifting your legs by engaging the muscles on the back of your legs. While in the pose, keep your arms at your sides, or roll onto the outside of your shoulders and interlace your fingers beneath you. Lift and lengthen your spine and feel your chest expand as you breathe. Hold the pose for 30 – 40 seconds and then use your abdominal muscles to curl your spine back down onto the mat.

This pose strengthens the hamstrings, buttocks, and the muscles along the spine and stretches the quadriceps and hip flexors.

6. Relaxation Pose

Relaxation pose completes a practice by integrating body and mind. The meditative state in the pose encourages the one-pointed focus necessary when pedaling on a long or short ride.

Lie down on your back with your arms and legs outstretched. If your low back is uncomfortable, place a rolled-up blanket or towel beneath your knees, or bend your knees and let them drop together with your feet wider than your hips. Breathe deeply and allow your body to relax.

For more information about YAS or for DVDs from Fowler, visit www.go2yas.com

July/August 2007

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