Unfold & Expand: A Yoga Sequence to Open the Front Body for Cyclists
As we step into the season of longer rides and increased training, many of us start to feel the effects of repetitive forward-leaning postures—whether on the bike, at our desks, or simply in daily life. Tight hips, a shortened psoas, compressed abs, and a closed chest can limit mobility, create discomfort, and restrict deep breathing.
This sequence is designed to open up the front body—releasing tension, restoring mobility, and improving recovery. But more than that, slowing down and syncing breath with movement is a powerful way to shift from the go-go-go of training into a more restorative state. When we take time to move with awareness, we support our nervous system, build resilience, and improve our ability to manage effort in endurance sports.
Let’s move with intention and breath to expand—in movement, in breath, and in mindset.
Front Body Opening Flow
Start in Child’s Pose (Balasana) with Extended Arms – 5 breaths
Soften into the mat, focusing on deep belly breaths to signal the body to relax.
Sphinx Pose (Salamba Bhujangasana) → Baby Cobra Waves – 5 breaths
From Sphinx, lower down and flow through gentle Baby Cobras, lifting and lowering with breath.
This gently wakes up the spine and starts opening the front body.
Cat/Cow (Marjaryasana/Bitilasana) – 5 rounds
Flow through Cat/Cow to create space in the spine.
Downward Dog (Adho Mukha Svanasana) → Three-Legged Dog – 3 breaths per side
From Down Dog, lift one leg up to lengthen through the hip flexor and stretch the front body.
Low Lunge (Anjaneyasana) with Arms Overhead → Side Bend – 5 breaths per side
Sink into the lunge, lengthening the hip flexors and front thigh.
Add a side bend toward the front leg for a deeper stretch.
Half Splits (Ardha Hanumanasana) → Low Lunge Flow – 3 rounds per side
Flow between Low Lunge and Half Splits to stretch the hamstrings and deepen hip mobility.
Lizard Pose (Utthan Pristhasana) → Quad Stretch Option – 5-8 breaths per side
Step the front foot wider and sink into the hips.
Option to bend the back knee and reach for the foot to open the quads and hip flexors.
Crescent Lunge (Anjaneyasana variation) → Warrior II (Virabhadrasana II) → Reverse Warrior – 3 breaths per pose
Add some standing work to strengthen and open the front body.
Camel Pose (Ustrasana) or Bridge Pose (Setu Bandhasana) – 5 breaths
Choose Camel for a deeper chest opener or Bridge for a more grounded variation.
Reclined Hero’s Pose (Supta Virasana) or Supported Fish Pose (Matsyasana) – 1-2 minutes
Deep stretch for the front body; use a block or bolster for support.
Supine Twist with Cactus Arms – 5 breaths per side
Opens the chest while decompressing the spine.
Legs-Up-The-Wall Pose (Viparita Karani) – 2-5 minutes
Gentle inversion to relax the nervous system and integrate the practice.
Closing Thoughts
This practice is about more than just mobility—it’s about undoing tension, restoring balance, and giving yourself permission to slow down. When we take time to breathe fully and move intentionally, we not only support recovery but also improve endurance, resilience, and mental clarity.
So the next time you step onto your mat, think of it as an opportunity to expand—your body, your breath, and your mindset.
A good yoga mat makes all the difference when it comes to comfort and stability—especially for a sequence like this, where you're flowing between deep stretches and intentional breathwork. My go-to is the Manduka PROlite Yoga Mat—ultra-dense, non-slip, and perfect for both studio sessions and home practice. If you're looking for a mat that offers durability and just the right amount of support, this one is teacher-approved and highly recommended!
