Cologne-based sports scientist Daggi Meiss, herself a yoga teacher and passionate cyclist, demonstrates six yoga exercises (asanas) for TOUR that will improve your performance on the bike. For each pose, there is a simpler version (small pictures) that is easier for less flexible people. Important: Breathe evenly during the exercises and be aware of your own limits - never ignore pain. If you have no experience with yoga, it is advisable to take instruction from a yoga teacher.
Activation
Ustrasana - the camel - stretches the entire front of the body, especially the chest and shoulder muscles and the entire front leg area. It also strengthens the back of the body and vitalises the spine. Sit on your heels with your lower legs hip-width apart. Then straighten up and pull your shoulders back and down. First open your chest, then push your pelvis towards your knees and tilt your tailbone forwards/downwards. Then slowly bend backwards, vertebra by vertebra, until your hands reach your heels. Less flexible people (small picture) place their hands further back on the floor or on yoga blocks, fingertips pointing backwards.
Relief
Prasarita Padottanasana - forward bend in a wide straddle - stretches the inner and back thigh muscles, strengthens the front and outer thigh muscles, relieves strain on the back and neck. The posture can be practised with different arm positions. Stand in a wide straddle, feet parallel, legs tensed. As you inhale, stretch your spine upwards and bend forwards as you exhale. Beginners either place their hands on the floor in front (small picture) or on yoga blocks. Legs should be stretched, back as straight as possible. Those who are more flexible can fold their hands behind their back while standing upright and then bend forwards. This arm position stretches the chest and front shoulder area and mobilises the wrists.
Elongation
Utthita Parsvakonasana - the stretched side angle - is a standing pose that strengthens the legs and feet. The entire side of the body and the inside of the legs are stretched and the hips are opened. Stand in a wide straddle on the mat, turn your right foot 90 degrees outwards and your left foot slightly inwards. Then bend your right knee, place your right hand on the floor in front of your right foot and stretch your left arm past your head as an extension of your body. The simpler exercise variation (small picture): Kneel on the left leg. You can also rest your right hand on a yoga block or place your forearm on your right thigh. Always practise both sides.
Balance
Garudasana - the eagle - strengthens and stretches the leg and buttock muscles as well as the foot and calf muscles. It stretches the area between the shoulders and increases flexibility in the arms, hands, legs and hips. The intertwined combination of legs and arms trains balance. For beginners, the eagle is a very complex pose. It is therefore advisable to practise either arms or legs first. For the arm position, kneel on the floor, stretch both arms out to the side, hands upwards. Then bring your arms forwards, cross them at elbow height and bend them. Finally, place your palms together. Pull your shoulders down! If you practise the whole pose, start with the leg position and then add the arms. From a standing position, bend your knees, then cross one leg over the other and wrap your foot around your calf. Always practise both sides.
Opening
Setu Bandha Sarvangasana - the shoulder bridge - stretches the entire front of the body, especially the chest and shoulder muscles, and strengthens the back of the body, especially the buttocks and legs. It also vitalises the spine and relaxes the neck. Lie flat on your back, arms beside your body, palms down. Place your feet hip-width apart, knees pointing straight forwards (not inwards, not outwards!). Then very slowly raise your pelvis - try to arch your chest as much as possible and your lower back as little as possible (hollow back!). Advanced practitioners interlace their fingers and pull the shoulder blades towards the spine to open the chest even more.
Rotation
Jathara parivartanasana - the crocodile or lying twist - rotates the spine while the shoulders remain on the floor. In the advanced position (large image), the knees are crossed over each other to bring even more stretch to the hip and buttock muscles. In yoga, this position is one of the balancing positions, especially after forward and backward bends. For beginners, it is recommended to keep the lower leg extended.
