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!
Best investment ever. The Ninja mountain bike skill clinics will definitely bring up your riding level a notch or two....
Best investment ever. The Ninja mountain bike skill clinics will definitely bring up your riding level a notch or two. Being able to get instant feedback from the instructor (s) in this case Richard La China and his assistant is invaluable. From getting the correct riding position to improving the skills necessary to have a fast flow through the trails builds confidence and is the key to having more fun when mountain bike riding. Also I've taken one-on-one lessons (with Richard La China) and it really speeds up the learning (in my case it was basic jumping) in any area where you deem to be weak in or just need improvement. ~ Thad G.
I would recommend this to riders of all skill levels and ages.
I want to thank the Ninja Mountain Bike Camp and instructor Richard La China for a great weekend on April...
I want to thank the Ninja Mountain Bike Camp and instructor Richard La China for a great weekend on April 22-23rd. As an 59 year old ex-MX racer and 28 year Mt bike rider, found the personal instruction and group demonstrations were instrumental in my growth as a rider. You can teach an old dog new tricks. The seeing "new" lines, different jumping techniques and cornering skills all helped me open my eyes to a world of riding I had not experienced on my own. I want to all of the attendees for a great experience. I would recommend this to riders of all skill levels and ages. ~Joel Palmer
I went to the clinic that was offered April 6-9 at Mulberry Gap in Elljay Georgia. The coaches were awesome!...
I went to the clinic that was offered April 6-9 at Mulberry Gap in Elljay Georgia. The coaches were awesome! I was riding faster with more control than ever before! If you want to get better take one of their camps! ~Bill S.
Within one hour we we clearing a 5 foot jump easily!
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 thpugh 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 attended an intermediate skill clinic last year and had an awesome time. My riding improved instantly and I have...
I attended an intermediate skill clinic last year and had an awesome time. My riding improved instantly and I have really enjoyed the increased confidence jumping my bike over obstacles. My muscle memory takes a while to kick in and Coach Richard and his crew of master Ninjas were really patient with me. I even got some bonus education on climbing faster during one of our warm-up laps! Even though I have been riding for years I learned something new with every skill taught. The clinic was worth every penny and I will be signing up for an advanced one this summer. ~Michael W.
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.