3 Grounding Yoga Poses to Recover After a Long Ride – No Props Needed

After long endurance rides, my legs are usually buzzing, my hips feel tight, and I know my body needs a reset before I dive into the rest of the day. This week, I want to share my top three post ride asanas you can do outside, with no props or walls—just your breath, your body, and some open space.

These three focus on releasing tension in the hips, hamstrings, and spine—areas that take the brunt of the work when cycling. It’s simple enough to remember and repeat after any ride, and short enough not to skip. Try these three poses and notice how your body responds.

1. Lizard Pose (Utthan Pristhasana)

What it helps: Opens hip flexors, inner thighs, and groin
How to do it:

• From hands and knees or Downward Dog, step your right foot to the outside of your right hand.
  

• Drop your back knee gently to the ground.
  

• Stay on hands or come to forearms for a deeper stretch.
  

• Option to gently rock forward and back to explore tightness.
  Breathe: Inhale to lengthen the spine, exhale to soften the hips
   Hold for 5–8 breaths each side
  

2. Wide-Legged Forward Fold (Prasarita Padottanasana)

What it helps: Releases hamstrings, calves, spine, and tension from the neck
How to do it:

• Stand wide, toes slightly in, heels slightly out.
  

• Inhale to lift the chest and lengthen the spine.
  

• Exhale to fold forward, letting your head hang heavy.
  

• Let arms dangle, hold elbows, or rest hands on the ground.
  Breathe: Deep inhale through the nose, full exhale through the mouth
   Hold for 5–10 breaths
  

3. Seated Twist (Cross-Legged or Ardha Matsyendrasana)

What it helps: Realigns and neutralizes the spine, aids digestion, and calms the nervous system
How to do it:

• Sit tall with both legs out or cross-legged.
  

• Cross one leg over the other (or keep legs crossed) and twist gently toward the top knee.
  

• Place the opposite hand on the knee and the other hand behind you for support.
  Breathe: Inhale to grow tall, exhale to gently rotate
   Hold for 5 breaths each side
  

Recovery is just as important as training, especially if you want to stay strong and injury-free on the bike. These three poses can go a long way in resetting your body after miles in the saddle. Try practicing these asanas after your next ride—better yet, step outside and let nature do its part, too. 🌳