Do you ever wake up feeling like the Tin Man from Wizard of Oz? If only there was a can of oil to make it all feel right again! Luckily, we have the next best thing to get your body loose and ready to ride. Here are 10 Yoga moves for mountain bikers that can be performed anywhere. No mat, kombucha or “ommmmmm” necessary.
Let’s keep it simple and focus on moves to warm up the muscle groups we use while riding. Get comfy and sink into them, breathing steadily and deeply with about 4 seconds of inhale and a slower exhale. Take at least five breaths in each pose to reap the benefits… or longer if you’re really feeling it. This is YOUR practice, after all!
1. Crescent Pose
Start with a big side bend. Reach high with the arms, grab the left wrist with right hand, and pull the body to the right, feeling the stretch through the ribs, arms, and hip. Repeat on the other side and remember to breathe!
2. Forward Fold to Twist
Next, fold at the waist and reach for the toes with soft knees (don’t lock them out). After several breaths there, bend the right knee and reach down with the right hand while you turn the body and reach high with your left hand. This adds a tasty twist to the fold and helps get that posterior chain ready to rumble. Repeat on the other side.
3. Low Lunge
Now for some real juicy stretches… Step forward with the right leg and sink down to a lunge. I especially like this as a warm up stretch with my knee pads on. Make sure your front knee doesn’t go further forward than your toes, and keep that knee above the ankle or a little outside. Let the hips drop in deep and… breathe.
4. Runner’s Rider’s Lunge
From the lunge position, send the hips back and straighten the front leg, feeling the hamstring stretch. Find a good spot and drop your chin to feel all kinds of muscles through your back start to stretch. Once again, breathe deep, hang out a while, and don’t forget to do both sides.
5. Toes Pose to Yogi Squat
The blood should be moving now, and your body should start to feel warmer. Come down on the knees and sit back toward the heels. I like to point my toes down so it stretches my feet at the same time, but you can tuck the toes and see what you like better. Next, rock back to a deep squat to open your hips.
6. Side Lunge
Standing back up, spread the feet wide and shift to the right side for a deep groin stretch. This one often gets neglected so be gentle!
In a standing position, reach the right hand up and over to the left ear and tilt your head to the right for a neck stretch. Do the right side and then link the fingers of both hands behind your head and look down.
8. Shoulder and Tricep
For your upper body, cross the right arm to the left and use the left to pull it further to loosen the shoulder. Do both sides and add in a tricep stretch by reaching up and bending the arm down behind your head and pulling the elbow down.
9. Quad and Chest
Find something to help keep your balance, kick the left foot up and catch it with the right hand behind your butt. Pull the foot to feel the stretch through the quad and hip. Take care of both sides, then stand firm and lean in to that shoulder against something so you can open up your chest muscles.
Finally, cross one leg over the other knee and lean back into a squat. It helps to brace yourself so you don’t fall. Prepare to feel things in the hip that you didn’t know about! It’s a miracle worker for the IT band that gets so tight in cyclists.
You liked those, huh?! If you’re somewhere comfortable, add in a “child’s pose” and “upward dog”. For the best hip/ IT band stretch, prop up your hip with a pillow in a “pigeon pose” and relax into it for a few minutes. Next check online for some longer sequences or drop into your local studio for a class!
Woohoo! As good as it gets is appropriate! Richard is not only a great rider, he is a great teacher!...
Woohoo! As good as it gets is appropriate! Richard is not only a great rider, he is a great teacher! I would encourage everyone to stay away from the mind trap that buying a more expensive mountain bike is what you need to ride better. Spend the money on lessons instead, and I know you will be happier (and safer) in the long run. I can't say enough positive things about the Bike Skills clinics. ~ Chris G.
Within one hour we we clearing a 5 foot jump easily and with confidence!
Wow, a friend and I just did a one day private lesson with Richard and I can’t believe how much...
Wow, a friend and I just did a one day private lesson with Richard and I can’t believe how much we learned. I’ve been riding for over 10 years but with all self taught skills. We wanted to learn fundamentals the right way and Richard took us through all of that (along with critical bike setup) and the intermediate stuff that they teach in one day plus he spent an extra hour at the end to teach us jumping which I had always been nervous about. Within one hour we we clearing a 5 foot jump easily and with confidence, we even learned to move the bike in the air on a crossed take off and landing. I think my favorite part though was riding fast on the very gnarly technical descent. We will be booking up more private lessons during the summer at Big Bear. Thanks Richard you are a very good teacher! ~John U.
I took a Fundamental Skill clinic last weekend and learned so much! I've been riding for a few years and...
I took a Fundamental Skill clinic last weekend and learned so much! I've been riding for a few years and felt stuck and was not improving at all. Aaron was a great instructor! Very patient and broke down everything step by step and we repeated the skills until we felt comfortable. I look forward to mastering the skills I learned and taking another clinic in the spring. ~Jody Hachenberger-Amend
Special thanks to Santa Fe Fat Tire Society for bringing you in!
My wife and I had the privilege of attending the skills 2 day camp in Santa Fe New Mexico August...
My wife and I had the privilege of attending the skills 2 day camp in Santa Fe New Mexico August 20th and 21st. Richard and Aaron and Catherine where fantastic trainers and teachers they brought new light into basic skills of riding each person in the group was able to excel in what we were doing before we moved on to some other awesome skill or task individual attention was felt by all in the group and visible Improvement was seen in all Riders when we have you back next year you should plan on doubling or tripling the number of riders thanks for a super fun weekend and special thanks to Santa Fe Fat Tire Society for bringing you in and of course thanks to Richard and Aaron and Kathryn. ~Bruce Hamby
This past fall I finally broke down and upgrade my mountain bike. I was riding a hard tail bike mostly...
This past fall I finally broke down and upgrade my mountain bike. I was riding a hard tail bike mostly for the workout. After racing in an Xterra, I realized that a new bike was in my future. ( I could tell a huge story about the process of purchasing a new MB and the massive amount of miss information you can obtain from bike shops. Especially when you know nothing about bikes. ) Not long after I purchased the new MB, I had my first over the handle bars wreck. I still cannot remember the actual crash. I can see the rut that I am about to hit on the downhill, and then I remember waking up on the trail barely able to breath. The crash gave me some time to catch up on email. One of those emails was a beginners MB clinic hosted by Richard and the Ride Like a Ninja crew. I swallowed my pride and signed up. To date I have done everything I was taught. I made every adjustment to my bike that was recommended. I then had the bike fitted. The skills taught that day are priceless to me. For the first time I understand what position my body needs to be in for each type of terrain. I am not perfect by any means, but in my mind I am shouting the word NINJA to remind myself. I practice the techniques ever time I ride. ~ Hal N.
We are a group of passionate, dirt-loving, community oriented, world class mountain bike skills instructors committed to helping you reach your personal riding goals through clinics and camps. We are excited to work with riders of all ability levels and share the joy (STOKE) of mountain biking.