30 days to SPRING INTO YOGA challenge

Average Weekly Training Hours 01:40
Training Load By Week
Average Weekly Training Hours 01:40
Training Load By Week

The Spring Yoga Challenge is opened to everyone, from beginners to advanced yogic practitioners.


Our focus will be on Recovery and Flexibility—especially in the hips and spine.

Our aim is to make you more aware of your breathing, give you techniques to improve your breathing and show you how more the breath-work you practice in yoga can affect your performance on the bike.
We will also be focusing on spinal mobility—how cycling affects the normal lumbar, thoracic and cervical curves and how yoga can restore healthy spinal flexibility and stability.
Improving hip mobility will also be a major focus as it is such a crucial theme in yoga. We will look at improving hip mobility in all ranges of motion—flexion and extension (hip flexors and glutes), external rotation (groin, glutes, piriformis and TFL), and adduction (groin and hamstrings).
Most importantly, we’re looking to get you to use these 30 days to gain further understanding about how yoga can support you both on and off the bike, to help you to challenge yourself in new ways and establish a solid yoga habit so that it becomes an indispensable part of your balanced weekly training routine.

As well as completing a daily yoga routine every day, we will suggest additional tasks and reading material that will help you become a more knowledgeable and enlightened yogi. Because knowledge is POWER and as cyclists, that is something we all want more of!

Sample Day 1
0:03:00
Breathing More DEEPLY

Level: ✭✩✩
Diaphragmatic Breathing is a calming exercise that encourages you to breathe deeply into your abdomen.

Sample Day 1
0:05:00
Recommended Reading / Set And Setting

http://www.yoga15.com/blog/set-and-setting

Sample Day 2
0:05:00
Recommended Reading / Challenge Yourself

http://www.yoga15.com/blog/challenge-yourself

Sample Day 2
0:15:00
Pre-Ride Activation

Level: ✭✩✩
This sequence is designed to activate your posterior chain—the calves, hamstrings, glutes, lower, upper and mid-back, as well as your core—the abs and obliques. It’s crucial that you engage these muscles before every ride to give you maximum power, speed and endurance on the bike.

Sample Day 3
0:05:00
Recommended Reading / Win The Morning Win The Day

http://www.yoga15.com/blog/win-the-morning-win-the-day

Sample Day 3
0:15:00
Morning Yoga Routine

Level: ✭✩✩
In this sequence, we start with a short breathing exercise to relax the body and calm the mind, then mobilise joints throughout the body, move into deeper stretches for the hips and hamstrings, and finish with a short meditation.

Sample Day 4
0:03:00
Breathing To CRUSH THEM

Level: ✭✩✩
Perhaps the only people more Badass than Sufferlandrians are Navy Seals. And this is the breathing exercise that Navy Seals do to calm down and focus themselves before major operations. Learn and use this technique before heading into your own major events and races.