Our Hip Flexors Need Loving Too...

Cycling and tight hips go together like peanut butter and jelly. Over time, your overworked hip flexors start to tighten and shorten. As a cyclist it is very important to stretch out your hips to protect against injury as well as improve your performance. So give those hips some love and enjoy these two yoga stretches you can do at home or in the studio. 
                                                                         Pigeon Pose
From Down Dog, bring your right shin forward and down so that your right foot is in front of your left hip and your right shin is nearly parallel to the front edge of your mat. Flex your right foot. Stretch your left thigh back as you draw your left hip forward. Lengthen your belly as you fold over your right leg. If your right hip does not easily reach the floor, place a folded blanket or block under your right sitting bone. Stay for 10 long and steady breaths. Repeat on the other side.
                                                                          Fire Log Pose

Place your right foot on top of the left knee {or just above the knee}, and fold your left foot underneath your right knee. Your shins are now stacked up like two pieces of fire logs. Make sure there is no pain or stretch in the knees.Keep both ankles flexed and keep the shins parallel to the front of your mat. Inhale to straighten your back and make yourself long. Press both sitting bones equally to the floor, and make sure your lower back is not rounding. Stay here, and keep your hands or fingertips on the floor next to you. If it feels possible, start to bring your upper body forward. Keep your back straight and long, and bring your upper body towards the legs. You can keep your hands on the legs, or extend your hands on the floor in front of you. Stay for 10 long and steady breaths. Repeat on the other side.



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