Different Categories of Yoga for Cyclists

• Over the years, I’ve heard athletes say, “All athletes should do yoga!” I
  agree, but I also think this is just a generalization, and not specific enough.
  To me, it’s like saying, “Eat food on a long ride,” or “Ride your bike a lot
  and you’ll be strong.”
  You can eat cashews and avocado on a long ride, which is better than not
  eating. Riding often makes you strong. But what I’ve learned is that specific
  nutrition and specific workouts get you faster results.
  Over the years I have developed a specific training program for cyclists to
  get the most out of yoga without it becoming detrimental to their
  performance. Trying to achieve too much flexibility by pushing too hard is
  all too common because of cyclists’ high pain tolerance and driven nature!
  My goal is to help athletes balance strength and flexibility, so that they can
  do more of what they love with less injuries for a lifetime.#
  Flexibility isn’t everything. While flexibility helps with reducing sprains and
  pulls during crashes, increases comfort on endurance rides, reduces cramps,
  and helps with aerodynamics, it can also take the snap or spring out of your
  muscle and reduce performance. This is why sports experts recommend
  dynamic stretching (moving without holding stretches) before activity,
  and static stretching and deep release after activity.
  I have developed Yoga for Cyclists as 3 categories where the activity AND
  the timing is very specific.
  1. Cross Training Yoga
  This yoga makes you sweat, challenges the muscles, has deeper stretches,
  and potentially makes you sore.
  Examples: Vinyasa or Hot Yoga
  Timing:
  Cross Training Yoga is best when you’re not focused on high performance.
  In the off-season, I recommend 3-5x per week, but during race season 1-2x
  per week is better. Avoid excessive training around and during big events.
  Most modern yoga classes over-utilize the quads without stretching them
  enough, which is great during any period where you’re riding less, for
  example the off-season, but redundant (or even detrimental) when you are
  putting in solid hours on the bike every day.
• 2. Light Toning and Stretching
  This yoga addresses all muscles and directional movements of the joints
  with an emphasis on toning muscles that are under-used in cycling, and
  stretching muscles that are used the most, like the quads and glutes. Toning
  is done in a way that doesn’t make you sore, so you can do this while doing
  a solid training block.
  Light Toning and Stretching is what hard-training cyclists should do the
  most year round, prioritizing regular practice over long sessions. Five short
  weekly sessions would be better than two long sessions.#
  There are hardly any forms of yoga that target cyclist’s needs in this way,
  which is why I’ve developed a custom program.
  3. Restoration, Recovery, and Relaxation
  These poses are almost all reclined and there is no strength training. You can
  do them in bed, with the legs up the wall, or on the floor.
  The closest type of yoga that matches these needs is Yin Yoga, but Yin yoga
  includes too many forward bends, which is not ideal, and falls short with
  cycling specific restoration.
  Timing: Riders can’t get enough Restoration, Recovery, and Relaxation,
  especially while racing. At first, it’s challenging for aggressive and driven
  personalities to focus on this non-achievement approach to practice. But, the
  positive impact on health, relaxation and mental clarity leaves the athlete
  with greater potential to achieve more in their sport. I’ve seen many athletes
  turn yoga into just one more thing that they grind, but I remind student to
  practice yoga in a way that helps them be better at their sport, not necessarily
  to be great at yoga