Yoga Flow for Cyclists: A Step-by-Step Guide to Recovery

As cyclists, we know our bodies often feel completely worked after a long, intense ride. Our legs are jello, muscles are stiff and tired, your lower back is cooked, everything is sore, and in need of some TLC and recovery to stay strong and resilient for our next ride. This week I want to take a look at implementing a simple yoga flow designed to target the muscles cyclists engage/ activate the most. 

I like to start my morning with some light Sun Salutations to get oxygen and blood flowing to warm my muscles naturally as I wake up. When I was younger this looked much more organized and rigorous, now I just let my body wake and adjust as it needs without much force or specific shape in mind in my morning flow routine. The benefit of the repetition in Sun Salutations enhances endurance and provides a balanced mix of strength, flexibility, and coordination when practiced regularly. When I begin my flow I pedal my legs often, bending one knee at a time while in forward fold and down dog easing into the first two rounds of Sun Salutations. This helps  prevent unnecessary straining and allows my muscles to warm up as I wake up.  After two - three rounds of sun salutations I like to add a few more deep stretches like Pigeon pose, Reclined Twist and legs up the wall. These three target deep hip release by stretching the glutes and hip flexors, while relieving tension in the lower back and gently stretches the spine. This combination will also improve circulation, reducing swelling, and encouraging full-body relaxation, sounds good to me! 

Including a simple yoga flow like this one in your recovery routine can make a big difference in how you feel and perform overall. Taking the time to stretch, breathe, and relax will help you stay balanced, both physically and mentally, for all your future rides. Enjoy your recovery, and happy riding!

Sun salutation + Mini flow-

Begin in Mountain Pose (Tadasana)

Inhale: Stand tall, ground through your feet, and sweep your arms overhead. Reach through your fingertips.

Exhale: Press your hands together at your heart center, finding connection to your breath.

Upward Salute (Urdhva Hastasana)

Inhale: Sweep your arms up and overhead, lengthen through the sides of your body. Lift your gaze toward your hands.

Forward Fold (Uttanasana)

Exhale: Hinge from your hips and fold forward. Let your head hang heavy and soften your knees if needed.

Halfway Lift (Ardha Uttanasana)

Inhale: Lift halfway, bringing your hands to your shins or thighs. Lengthen your spine, crown of your head reaching forward.

Plank Pose

Exhale: Plant your hands on the mat and step back into Plank Pose. Engage your core, shoulders over your wrists.

Chaturanga Dandasana (Four-Limbed Staff Pose)

Exhale (Optional breath hold after Plank): Lower halfway down, keeping your elbows close to your ribs. Shoulders stay in line with your elbows.

Upward-Facing Dog (Urdhva Mukha Svanasana)

Inhale: Press into your hands, lift your chest, and roll your shoulders back. Keep your thighs lifted off the mat and gaze forward.

Downward-Facing Dog (Adho Mukha Svanasana)

Exhale: Tuck your toes, lift your hips up and back into Downward Dog. Lengthen your spine and press your heels toward the floor.

Hold for 5 Breaths: Inhale deeply through your nose; exhale completely, softening into the stretch.

Forward Fold (Uttanasana)

Inhale: Look forward and step your feet to the top of the mat.

Exhale: Fold forward, letting your head relax and your upper body melt down.

Upward Salute (Urdhva Hastasana)

Inhale: Rise to stand, sweeping your arms up and overhead. Reach through your fingertips.

Mountain Pose (Tadasana)

Exhale: Bring your hands down to your heart center, returning to stillness and grounding.

Additional Deep stretches to add to your Sun Salutation:

From Downward-Facing Dog (Adho Mukha Svanasana): Transition to Pigeon Pose

Inhale: Lift your right leg up toward the ceiling, creating length.

Exhale: Draw your right knee forward, placing it behind your right wrist. Extend your left leg straight back, keeping your hips square.

Cue for Alignment: If your hips feel uneven, place a folded blanket or block under your right hip for support.

Hold for 5–10 breaths: Inhale to lengthen your spine; exhale to soften into the stretch. Relax your arms forward or stay upright, depending on your comfort.

Transition: Tuck your left toes, lift your hips, and step back to Downward-Facing Dog.

Repeat on the left side.

 Transition to Reclined Twist (Supta Matsyendrasana)

After Pigeon Pose on both sides: Lower your knees to the mat and swing your legs forward to come into a seated position. Then, lie down on your back.

Inhale: Hug your right knee into your chest, lengthening your left leg on the mat.

Exhale: Guide your right knee across your body to the left, allowing your torso to twist gently. Extend your right arm to the side and gaze toward your right hand.

Hold for 5–10 breaths: “Feel the gentle stretch in your lower back and the twist through your spine. Let gravity do the work here.”

Transition: Inhale, bring your knee back to center. Exhale, release your leg to the mat.

Repeat on the left side.

Transition to Legs Up the Wall (Viparita Karani)

From Reclined Twist: Roll onto one side and use your hands to sit up. Move close to a wall or a stable surface.

Set Up: Swing your legs up the wall as you lie back, positioning your hips as close to the wall as feels comfortable.

Cue for Relaxation: Rest your arms by your sides or place one hand on your belly and one on your chest. Let your feet relax and your legs soften.

Hold for 5–10 minutes: Close your eyes and focus on your breath. Inhale deeply, feeling your belly rise, and exhale completely, releasing any tension.

Final Rest and Grounding

Transition: When you’re ready, gently bend your knees, roll to one side, and slowly press yourself up to a comfortable seated position.

Closing: Take a moment to notice how your body feels after the practice. Let this sense of openness and ease stay with you throughout your day.