Recovery Sequence for Early Season Rides

As the cycling season kicks off, those first few rides outside with the headwind can leave your legs feeling heavy like weights and your body sore, craving recovery. Incorporating yoga into your post-ride routine helps release muscle tension, improve circulation, and support faster recovery. This gentle recovery sequence is designed to nurture your muscles after those initial rides of the season, keeping you limber and ready for more miles. Reclined Pigeon Pose is one of my favorite poses—I often find myself doing it early in the mornings in bed as well as post-rides. It's a very deep release focused on tension in the hips, low back and glutes, areas that work hard during pedaling, running and standing. So find a comfortable spot to spread out on your mat and a wall nearby and divulge in a gentle muscle release with this simple sequence. 

1. Downward-Facing Dog (Adho Mukha Svanasana)

Stretches hamstrings, calves, and back; improves circulation.

• Begin on hands and knees, tuck your toes, and lift your hips toward the ceiling.
  

• Keep a slight bend in your knees if your hamstrings feel tight.
  

• Press through your palms and lengthen your spine, allowing your heels to move toward the floor.
  

• Hold for 5-8 deep breaths.
  

2. Low Lunge (Anjaneyasana)

Opens the hip flexors and quads, which can become tight after hours in the saddle.

• Step your right foot forward between your hands and lower your left knee to the ground.
  

• Sink your hips gently forward while keeping your chest lifted.
  

• Option to raise your arms overhead for a deeper stretch.
  

• Hold for 5 breaths on each side.
  

3. Reclined Pigeon Pose (Supta Kapotasana)

Releases tension in the hips and glutes, areas that work hard during pedaling.

• Lie on your back and cross your right ankle over your left thigh.
  

• Reach through and clasp your hands behind your left thigh, drawing it gently toward your chest.
  

• Keep your head and shoulders relaxed on the mat.
  

• Hold for 5-8 breaths per side.
  

4. Supported Bridge Pose (Setu Bandhasana Variation)

Gently decompresses the lower back and opens the front of the body.

• Lie on your back with your knees bent and feet hip-width apart.
  

• Press through your feet to lift your hips and slide a yoga block or cushion under your sacrum.
  

• Rest your weight onto the support and allow your hips to release.
  

• Hold for 1-2 minutes, breathing deeply.
  

5. Legs-Up-The-Wall (Viparita Karani)

Reduces swelling and fatigue in the legs by encouraging venous return.

• Sit with one hip against a wall, then swing your legs up while lowering your back to the floor.
  

• Let your arms rest comfortably by your sides.
  

• Relax here for 3-5 minutes, focusing on slow, steady breaths.
  

Post-Ride Yoga Tips:

• Stay Consistent: Aim to practice this sequence after every long or intense ride to aid in recovery.
  

• Hydrate: Yoga supports circulation, but hydration is key to flushing out lactic acid.
  When you stay well-hydrated, your body can more efficiently remove metabolic waste like lactic acid from your muscles, reducing soreness and aiding in quicker recovery.

• Listen to Your Body: Adjust the poses to meet your body’s needs—gentle, restorative movement can enhance healing.
  

By weaving this yoga sequence into your post-ride ritual, you’ll nurture your muscles and optimize recovery, allowing you to enjoy the ride all season long!

Enhance your post-ride recovery with the Retrospec Sedona Zafu Meditation Cushion!

Filled with supportive buckwheat hulls and featuring a machine-washable 100% cotton cover, this durable yoga pillow provides the perfect seat for meditation and restorative poses. Check it out here.