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Post ride warm down yoga part 1

Friday 27 July

After a long ride its a really good idea to stretch out your muscles with some long, relaxing poses.This will not only lessen any muscle soreness and maintains flexibility it also just feels good! Aim to hold these poses for as long as you feel comfortable, don’t force anything - and remember to breath.

Supta Padangusthasana - Reclining Hand to Toe Pose.

This lovely pose stretches hips, thighs, hamstrings, groins and calves - all the things that get tight from riding. It is also really good at relieving lower backache and is generally very relaxing.

The perfect pose after a long ride - you get to lie down! Get a strap, lie down on your back and bend up your right leg - wrap the strap around the ball of your right foot and holding the strap with both hands, arms straight, gradually straighten the leg up towards the ceiling - have the strap as long as it needs to be for your leg to straighten comfortably without shaking - you should be able to feel the stretch on the back of your leg but it shouldn’t be painful - let the strap be longer if you need to. Keep the shoulders relaxing back down towards the floor. Stay here and breath smoothly for at least a minute. 

Take the strap into your right hand, left hand comes to left hip, and open the leg out to the side - don’t worry about trying to get it to touch the floor - just take it to wherever it gets to.

As you inhale bring the leg back up to centre. Release the belt and repeat on the other side. The most important thing to remember while doing this pose is to Relax and Breath - you can’t rush the hamstrings into lengthening - you have to let go and allow them to lengthen in their own time.

Tomorrow - Supported Bridge Pose...