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Success for cyclists competing in a cycling tournament depends upon their core strength. This core strength resides in their hips and if they are not strong the body tends to draw power from the upper torso, which then results in back pain. Hence, it is imperative for cyclists that they develop core strength. For this purpose they can take help of certain yoga asanas.
Yoga asanas are a great way to build up core strength. For cyclists (who depend exclusively on core strength) this comes as a great help because yoga acts in two different manners- a) it helps them develop their core strength, and b) it helps them unwind their tensed muscles after training. It allows them to develop a sense of balance and endurance (much required in this sport).
Following are some yoga poses which could help cyclists develop core strength, a sense of alignment and balance, and endurance for the sport.
Corpse Pose (Savasana) : The Corpse pose is essentially meant to bring the cyclists body in a completely relaxed state. The biggest benefit that the cyclist gets is that his/her grip is not too strong on the handlebars and his/her torso is in a perfect and relaxed position (without which the chances of early exhaustion increase rapidly). Cyclists should do this pose before they move on to training on a bicycle.
Modified Cobra Pose (Bhujangasana) : This pose is highly effective to correct the alignment in the body of a cyclist. Proper alignment of arms in relation to the torso is an absolute must. Trouble can also arise if they are not in proper alignment with the shoulders. Modified Cobra pose helps cyclists develop such an alignment.
Modified Downward Facing Dog (Adho Mukha Svanasana) : Downward Facing Dog also helps improve the alignment of arms in relation to the torso. The full stretch of forearms on the floor allows cyclists to figure out what would be the best angle for their arms.
Seated Forward Bend (Janu Sirsasana) : This pose can help cyclists neutralize the tension in their spine. If the spine is in an awkward position it tends to limit the expansion of the chest. This puts the cyclist in a disadvantageous position as now his/her lungs would not be able to fully expand, which in turn would limit oxygen intake.
Standing Forward Bend (Padahastasana): The objective of this pose is the same as that of the above pose. It too helps bring the spine in to a neutral position.
Warrior Pose (Virabhadrasana) I, II , III <: All three variations of the warrior pose help cyclists develop their core strength. These poses focus on the hips and pelvic region and help develop not only core strength but also proper alignment between the torso and hips. With the help of these poses cyclists can easily redistribute their weight equally through arms, hands, legs and feet.
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