Cycling is truly one of the best waystostayfitaswellasbeing an extremely enjoyable outdoor activity. Also, as natureconscious citizens, we need to look at cycling as a viable mode of transportation.

Let’s look at how cross-training with yoga can help you as a cyclist. Usually cyclists complain of over-worked quadriceps (thighs) and consequently tight hamstrings.
 
This often leads to the hips being out of alignment. Apart from this, cycling forces you to bend your back forward for long periods and if the posture is not right, then you can strain your back and shoulders.

Parsvottanasana for Hamstring

It helps to stretch the hamstrings before and after cycling.

Stand straight. Take one leg back by two feet. Exhale and slowly stretch downwards.Holdthepostureforafew breaths and then repeat on the other side.

Dwikonasana Variation

It will help you to relax your back muscles after your cycling is over. Lie on your back. Bend your knees and place your feet close to your hips. Inhale and raise your hips off the floor. Hold for a few deep breaths and then return to a lying down pose.

Sarpasana Variation

It will help you strengthen your lower back muscles; while stretching your chest and shoulder muscles. Lie on your stomach. Interlock your hands behind your back. Inhale and raise your chest and upper back while contracting your lower back muscles. If you are comfortable; then raise your legs off the ground as well to further strengthen your back. Hold for a few deep breaths. Then release the pose and relax your back. 

(Neetu Singh is a yoga teacher.)