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!
I was actually surprised to learn so many little tricks!
Last Sunday I went to the Intermediate/Advanced mountain bike skills class in Malibu and loved it! I bike quite a...
Last Sunday I went to the Intermediate/Advanced mountain bike skills class in Malibu and loved it! I bike quite a bit and feel comfortable doing pretty tough trails, but I had never learned proper riding technique. This clinic focused on the skills needed to properly ride obstacles and how to ride them with maximum efficiency. I'm a professional drum instructor and I really enjoyed Richard's teaching methods. He not only showed us how to do something, but WHY we should do it. It really makes the information stick! Kris was great too, super motivating! I was actually surprised to learn so many little tricks and can't wait to practice them on my own! I'd love to go to another clinic or do a one on one session soon. ~Andrew T.
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I love to ride bikes, and I love to ride them fast. After some years of road riding, I decided (read: my boyfriend suggested) that I should give mountain biking a try. And not just weekend lah-de-dah, pack-a-peanut-butter-and-jelly-sandwich mountain biking--I decided I was going to RACE mountain bikes. After all, it couldn't be THAT hard, could it? I mean, I knew how to ride/race a bike, I had great fitness, and I had a totally sweet custom-built race mountain bike (courtesy of said boyfriend). So I signed up for a local race series. Well, several races and countless crashes later (and, allegedly even some tears--although I will deny it to my grave), I wanted to put the kibosh on my mountain bike race career. I had so many cuts, scrapes, gashes, and bruises that you'd have thought I was trying to bring the "mummy" look back into style with all my bandages. (Honestly, I should have bought stock in Band-aids and Advil.) And those were just the external wounds.... My pride/ego and my psyche took a big hit, too, and not even my beautiful series overall winner trophy could take that pain away (yes, I did win, but it wasn't pretty). I just couldn't understand how I could be so terrible at something (ie, how I completely lacked the bike handling skills to navigate around a course crash-free). However, instead of heeding my calls to sell/destroy/part-out my mountain bike--which at that point I had taken to calling "That Stupid Bike"-- my boyfriend suggested that I take a mountain bike skills class with Ninja Mountain Bike Skills. (My boyfriend....he is so full of suggestions). So, in March 2013 I took the Beginner Level 1 class and, wow! Boyfriend's idea was great (for once)! What an amazing and transformative experience. I had...
Aaron Lucy ran an AMAZING training camp,even as an experienced rider I learned all kinds of new skills about corning,...
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I recently took the intermediate/advanced clinic. It was excellent and would recommend it to anyone who is looking to improve...
I recently took the intermediate/advanced clinic. It was excellent and would recommend it to anyone who is looking to improve their skills. All the instructors were great and made the clinic very fun and informative. ~Greg E.
They took time to explain the reasons behind what they were teaching …
I recently attended the Ninja Mountain Bike Performance -Jumping mini-clinic on March 10 along with Sorellas Jean Miller and Robin...
I recently attended the Ninja Mountain Bike Performance -Jumping mini-clinic on March 10 along with Sorellas Jean Miller and Robin Allen, another lady, and a few good men. The instructors at the clinic went above and beyond for us ladies and the entire group. During the clinic the instructors demonstrated the skills multiple times and then let us practice as we pleased. They were excellent at providing insight and recommendations as to how we could improve. They took time to explain the reasons behind what they were teaching and the variances based on rider size and body mechanics. I cannot say enough how they helped us ladies figure out how to correct our body position and land the jumps exceptionally. At one point it began to rain and after making sure we wanted to continue, they made sure the conditions were safe, checking the ramp and ensuring our safety. We were unable to finish the trail part of the clinic due to the rain and risk of damaging the trails, which they were considerate of as well. However, the instructors are allowing us to continue at another clinic anywhere they teach. How awesome is that! Rarely will you get another chance to continue something once you start it. Just another kudo to this company. Professional, kind, knowledgeable and one of a kind. Just the key elements you want from a mountain bike clinic. Be sure and check them out, you will not be disappointed! ~Emily Davenport
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.