This document provides an overview of how cycling anatomy relates to yoga postures, discussing areas like the arms and shoulders, chest and back, core, and legs. For each body area, it outlines the cycling focuses and recommends complementary yoga poses to strengthen and lengthen muscles. The document concludes with sections on bringing a yogic attitude of balance, rhythm, breathing, and awareness to cycling.

1. Cycling & Yoga Anatomy
Presented by Matt LeVeque, yoga student and rouleur…

2. Cycling & Yoga
Cycling Anatomy & Yoga Postures
•
•
•
•
Arms, Shoulders & Neck
Chest & Back
Core/Torso
Shut Up Legs!
Yogic Attitude on the Bike
•
•
•
Balance
Rhythm
Breathing

3. Cycling & Yoga
Arms, Shoulders & Neck

4. Cycling & Yoga: Arms, Shoulders & Neck
Cycling Focus
1.
2.
3.
4.
5.
Stabilize the Bike
Counterbalance the Legs
Stabilize the Torso
Efficient Sprinting
Climbing Endurance

5. Cycling & Yoga: Arms, Shoulders & Neck
Yoga Postures for Strengthening & Lengthening Arms, Shoulders & Neck:
1.
2.
3.
4.
5.
Parsvottanasana – Pyramid Pose w/ Arms in Reverse Namaskar
Gomukhasana – Cow Faced Grilled Cheese
Bakasana – Crow/Crane
Garudasana – East Eagle Pose
Halasana – Plow

6. Cycling & Yoga
Chest & Back

7. Cycling & Yoga: Chest & Back
Cycling Focus
1.
2.
3.
4.
5.
Stability & Power While Sprinting
Fatigue Prevention
Increase Endurance
Power for Seated Climbing
Climbing out of the Saddle

8. Cycling & Yoga: Chest & Back
Yoga Postures for Strengthening & Lengthening Chest & Back:
1.
2.
3.
4.
5.
Ardha Matsyendrasana– Seated Twist
Dhanurasana – Bow Pose
Bhujangasana – Cobra
Parivrtta Baddha Parsvakonasana – The Bind
Natarajasana – Dancers Pose

9. Cycling & Yoga
Core/Torso

10. Cycling & Yoga: Core
Cycling Focus
1.
2.
3.
4.
5.
Sustained Climbing Power
Pelvis Stability
Fluid Pedal Stroke
Balance Stress Placed on the Back
Controlled Breathing

11. Cycling & Yoga: Core
Yoga Postures for Strengthening & Lengthening the Core:
1.
2.
3.
4.
5.
Navasana – Boat Pose (one more minute!)
Uhitta Charturanga Dandasana – Plank
Uhitta Parsvakonasana – Extended Side Angle Pose
Parivrtta Janu Sirsasana – Revolved Head to Knee
Setu Bandhasana – Bridge Pose

12. Cycling & Yoga
The Legs

13. Cycling & Yoga: Shut Up Legs!
Cycling Focus
1.
2.
3.
4.
5.
Pedaling Efficiency
Power & Performance
Foot Stability
Fatigue & Cramp Prevention
Pedaling in Circles

14. Cycling & Yoga: Shut Up Legs!
Yoga Postures for Strengthening & Lengthening the Legs:
1.
2.
3.
4.
5.
Utkatasana – Chair Pose
Ardha Chandrasana – Half Moon
Eka Pada Rajakapotasana – Pigeon
Ardha Mandalasana – Lunge
Adho Mukha Svanasana – Down Dog
* Saturday morning Vinyasa class…

15. Cycling & Yoga
Yogic Attitude on the Bike

16. Cycling & Yoga: Yogic Attitude
Rule #6 // Free your mind and your legs will follow…
Your mind is your worst enemy. Do all your thinking before
you start riding your bike. Once the pedals start to turn,
wrap yourself in the sensations of the ride – the smell of the
air, the sound of the tires, the feeling of flight as the bicycle
rolls over the road.

17. Cycling & Yoga: Yogic Attitude
• Breathing
• Rhythm
• Balance
• Awareness

18. fin