Spring Renewal Yoga Flow for Cyclists & Active Bodies
As the days grow longer and the world around us wakes up, spring is the perfect time to refresh your yoga practice. This Spring Renewal Yoga Flow is designed to invigorate your body, clear stagnant energy, and create space for new growth—both physically and mentally. Whether you're coming out of winter training or just looking for a fresh start, this sequence will open your hips, energize your spine, and build strength for the season ahead.
Why This Flow Works for Spring
Heart openers to embrace new energy and release tightness from winter hunching.
Hip mobility work to ease stiffness from indoor cycling and running.
Twists & side bends to stimulate digestion and detox from the heavier winter season.
Breathwork to refresh the mind and lungs with new vitality.
The Flow:
Seated Breath Awareness & Intention Setting (2 min)
Begin in a comfortable seat, spine tall.
Close your eyes and take deep, slow breaths in and out through the nose.
Set an intention for your practice—think of something you’d like to cultivate this season.
Cat-Cow to Warm Up the Spine (5 rounds)
On the inhale, arch your back, lifting the chest and tailbone (Cow).
On the exhale, round the spine, tucking chin to chest (Cat).
Move with your breath, feeling the spine wake up.
Sun Salutation A (2-3 rounds)
Flow through Downward Dog, Plank, Cobra/Upward Dog, Forward Fold, and Mountain Pose, syncing breath with movement.
This builds warmth and opens the body for deeper movement.
Low Lunge with Cactus Arms (3 breaths per side)
Step one foot forward into Anjaneyasana (Low Lunge).
Bring arms into Cactus Shape, opening the chest to embrace spring’s fresh energy.
Option to add a gentle twist, reaching one arm up and the other down.
Lizard Lunge (5 breaths per side)
From Low Lunge, bring both hands inside the front foot.
Stay on palms or lower to forearms, opening the hips and stretching inner thighs.
Standing Forward Fold with Shoulder Stretch (5 breaths)
Interlace fingers behind the back and fold forward, letting the arms stretch overhead.
This releases tension from the shoulders while stretching the hamstrings.
Twisting Triangle (3-5 breaths per side)
Step back into Pyramid Pose, keeping legs straight.
Place one hand on the floor or a block, twisting the torso open.
This pose is great for detoxing and awakening the spine.
Tree Pose (5 breaths per side)
Ground through one foot, bringing the other to the ankle, calf, or inner thigh.
Bring hands to heart or reach them overhead like branches growing toward the sky.
Focus on balance and growth—perfect for spring energy!
Bridge Pose (3 rounds, holding for 5 breaths each)
Lie down and press into the feet, lifting the hips.
Interlace fingers underneath or keep hands at your sides.
Strengthens the lower body while opening the chest.
Reclined Twist (5 breaths per side)
Lie on your back, drawing knees to one side.
Open arms into a “T” shape and breathe deeply into the twist.
Final Relaxation – Legs Up the Wall or Savasana (3-5 min)
Let your body absorb the energy of the practice.
Visualize yourself feeling refreshed and ready for a new season of movement.
Spring Breathwork Bonus: Kapalabhati (Shining Skull Breath, 1 min)
Sit tall and take quick, rhythmic exhales through the nose, engaging the core.
This breath is invigorating and clears mental fog, making it a great seasonal reset.
Embrace the Energy of Spring!
This Spring Renewal Flow is a way to reset the body, mind, and spirit as we transition into a new season. Whether you’re a cyclist preparing for outdoor miles or simply looking for a fresh start, these movements will help you build strength, improve mobility, and cultivate new energy.
Try it out and let me know how it feels 🌿
