WHOISNICOLA
JANEHOBBS?
NicolaJaneHobbsis aninternational
yogateacherspecialisinginimproving
movement,mobilityandmindset.She
workswithprofessionalfootballers
andeliteathletesandis
theauthoroffourbooks
includingYogaGym.
nicolajanehobbs.com@
nicolajanehobbs
YOGA FOR MTBERS: PA RT 1
Yogahasbeengrowinginpopularityoverthepast
decadeandmoreandmorepeopleareenjoying
a stronger,moresupple,pain-freebodythanks
tothepractice.Butwheredoyoustart?Overthe
nextfewissueswe’llbesharingourthree-part
yogaguidewiththebestposes,apps,books,tips
andtrickstohelpyourideharderandrecover
fasterusingthepowerofyoga.
If you’renotconvincedyogais for you, just take
alookatthese biking benefi ts:
TOP 3 YOGAMYTHS
Millionsofpeoplearoundthe
worldpractiseyogaforitsarray
ofhealthbenefits.Unfortunately,
millionsmoreareputofftryingit
becauseofcommonmythsand
stereotypes.So,let’sseparate
factfromfiction...
■MYTH#1Youhavetobeflexible
topractiseyoga
Therearenotoe-touching
prerequisitesinyoga!Howflexible
youaredependsonvarious
factors,includingyourage,the
elasticityofyourtissues,theability
ofyourmusclestorelax,andthe
amountofmountainbikingand
otherexerciseyoudo.Thereare
lotsofdifferentstylesandlevels
ofyogasoregardlessofwhether
youstruggletositcross-leggedon
thefloororcantwistyourselfinto
a pretzel,therewillbeposesand
movementsthatwillbenefit you.
■MYTH#2Yogaisjuststretching
Whilstyogaincorporateslots
ofstretchesinordertoimprove
flexibilityandmobility,yogaposes
alsobuildcorestabilityandfull
bodystrengthwhichwillhelp
youtomaximisepoweroutput
whenyougetonyourbike.More
gentleposeshelptorebalance
thenervoussystemtospeedup
recoverytime,dynamicyoga
flowsboostmetabolismtoburn
fat,andyogicbreathingexercises
improvelungcapacityforgreater
enduranceonyourride.
■MYTH#3Onlyveganhippies
practiseyoga
Stereotypesaroundyogaare
slowlybeingbrokendown
thankstoprofessionalathletes
andentrepreneurssingingits
praises.Mostpeoplecometo
yogapurelyforthephysical
benefitssuchaslooserhips and
stretchier hamstrings.
The ancient movement practice that can make you a better rider today
TOP 3 YOGA POSES FOR BEGINNERS
■Increasedflexibilitytomaximisemuscleextensionandpower
■Improvedcorestabilitytogiveyoua stablebasefromwhichtogeneratepower
■Strongermusclestomaximisethepowerofeachpedalstrokewithoutaddingbulk
■Reducedmuscletensionandimprovedpostureto create a pain-free body so you can feel comfortable in
thesaddleandmakethemostofyourride
■Increasedlungcapacitytoboostendurance
■Reducedrecoverytimesoyoucangetinthesaddlemoreoften
■A mind that’s been trained to keep you focused and in the zone when you’re riding
■Holdfor5-10breaths
■Makesureyourhands
areshoulderwidthapart
andfeetarehipdistance
■Ifthebacksofyourlegs
areverytightthenbegin
withkneesbentand
heelslifted
■Focusonpushing
yourchestbacktowards
your thighs
■Holdfor20-30breaths(2-3minutes)
■Focusonrelaxingintotheposeratherthan
activelystretching
■Ifyoustruggletofoldforwards,sitona couple
ofcushionssoyourhipsarehigherthanyour
kneesandyoucanreleaseforwards
■Thecloseryouhaveyourheelstoyourgroin,
themoreyou’lltargetyourinnerthighs
■Thefurtherawayyouhaveyourheels, the
more you’ll target your hamstrings
■Holdfor5-10breaths
■Onlyliftyourchestashighasiscomfortable
■Focusonliftingyourchestforwardsand
drawingyourshoulderbladestowardsthecentre
ofyourspine
■Pushthefloorawaythroughyour forearms to
strengthen your shoulders
DOWN DOG
BUTTERFLY
BABY COBRA
Strengthensand
stretchesshoulders
torebalance
forward-leaning,
crouchedposition
usuallyadopted
when biking
Releasestension
fromnec o
improvecomfort
in the saddle
Releasestension
incalvesto
takepressure
off knees
Stretches
hamstringto
supportrecovery
andreducerisk
of strain
Stretcheslower
backfora more
comfortable ride
Strengthensand
stretchesshoulders
to rebalance posture
Encourages
externalrotation
torebalance
movement
Stretchesinner
thighstoincrease
fl e x i b i l i t ya n d
power output
Relaxesnervous
systemforfast
recovery time
Stretcheschest
musclesfor
easier breathing
Increasesspine
mobilityto
reducerisk
ofinjuryand
back pain
26 mbrMAY 2019
FAST & FIT
