Yoga To Improve Power On The Bike | 20 Minute Leg Workout

A short 20 minute yoga session from Vikki Butcher, a passionate cyclist, independent bike shop owner and long-time yoga practitioner. This session focuses on building your leg strength and flexibility. It’s training off the bike to make you better on it!
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Do you have any yoga poses which help you? Let us know in the comments! 👇
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Leave us a comment below!

[@gcn]

Do you have any yoga poses which help you?

[@sportbikejesus]

The pose in the thumbnail isn’t in the video.

[@filippopogacar]

the pose of dog of Dan

[@sandraaylward9821]

I like “pigeon” pose for loosening my hips. Thanks for this…will be keeping the link handy for after my rides.

[@mareklesniak8768]

@@sagi_tech_n_stuff technically, you are correct. In practice though, when you don't stretch them they tighten up a bit. It's quite noticeable after a few weeks of no training/stretching. It takes a few sessions to bring them back to where they were. By the way, most of those yoga positions are pretty much what stretching looks like for a typical runner. The main difference is, we do it while standing, instead of laying on a mat ;-)

[@lynndevos2278]

Anything that loosens the lower back, don’t know enough yoga to name them.

[@richardburnett6123]

Yes please Manon could you do at least 2 more videos please your instructor was great, she explained it really well. The 2 videos: 1 - Neck and Shoulders, I find these get tight from all the Zwifting I have done since Xmas. 2 - Core strength and stretch around the midriff. This would help me to reduce the soreness I keep getting in my right hip, in my 50's and don't want to stop now. Keep up the good work Manon on GCN. I am looking forward to getting out on the road soon Cheers RB of Sussex.

[@coffeemaddan]

Yeah, great instruction. THIS was the video I've been looking for all week! So many other vids aren't of this quality.

[@Dhungerf60]

Nothing says “I’m a cyclist” like bringing your Wahoo Kicker mat to your yoga session.

[@chadedgmon5329]

This may be the funniest comment I have ever seen! Well done! lol

[@mclogged2280]

Product placement

[@juanpaologonzales8859]

That and, “cyclists always wear socks”

[@marcusparchment2332]

So true!

[@tomlee4286]

🤣 brilliant 👏

[@migo8259]

Finally. I found a Yoga tuitorial for a long time, Recently our local Mtb KZbinr upload a Bike fitting content. "Cycling to long can cause the bones to Brittle and a Yoga /running can help strengthening it".

[@elisabethhernandez7576]

I loved this, thanks! What about stretching calves and glutes?

[@ay9748]

Any yoga for the pain of wanting to get the latest £4000 entry level bike every year？

[@elizabethburgess3969]

Started doing a yoga class twice a week a few months ago to help keep my arthritis at bay. We do a lot of these same poses in my class, and I am thrilled to know that they are perfect for cyclists. Thanks for a great video!

[@moniquekania9947]

Great video! Cannot wait to try this with my rehab stretches! Thank you, been looking for something like this! Please do more! 💃🏻

[@stevenjones5602]

Love it. Great to see a yoga class where poses are held for a longet amount of time too. More please 👍🏻

[@milesdavis6055]

More please that is fantastically helpful (especially for the slight more veteran cyclists among us who might really be feeling it)!

[@gcn]

Glad you found it useful Miles!

[@Thomas-im1je]

Yes, more, more, more. Vicki is the perfect instructor for all levels.

[@marcotorrington5887]

Training for the 312 and after 5 hard days of training in a row, this was perfect!!! I will be adding this to my daily stretches! Thx both 😎👍🏼

[@paulmurphy5432]

Just signed up for it in 2023 yesterday

[@BrentonChan]

This came at the perfect time. Legs feel very long and relaxed. Thanks Vikki, Manon, and GCN!

[@brianbernardi7802]

Please do more of these! I found this very helpful and love that it's cycling specific!

[@gcn]

Glad you enjoyed it!

[@gcn]

Glad you found it helpful!

[@paulf9446]

Thank you GCN. Great that you added yoga to the mix to improve cycling. This was a fun video!

[@ronbyers9912]

This is an important video for all of us. We all need to stretch to counteract the natural shortening of leg muscles that comes from the cycling motion.

[@sevenday7404]

Great exercises...especially for amateurs like me who don't have a physio department in the background

[@peterconticello5620]

I enjoyed this as well. Yoga has tremendous benefits for cyclists. Hope to see more vdieos like this

[@quidiVidiGintamaKitty12]

I love yoga and it has improved my overall performance in cycling, running, triathlon, and strength training!

[@wissel3173]

Great Inspiration for Yoga after cycling

[@JulianStokesIt]

Excellent video. I've been becoming increasingly aware of the need to get some stretching done - and here we are GCN to the rescue!

[@gcn]

Glad you enjoyed it, Julian!

[@liamchau]

As important as interval training or over unders. This felt SOOO good.

[@AntiDEDok]

yeah! fanservice arrived! thanx!

[@jonathanwood1817]

Any more videos like this, really good felt the tension going from the body/legs

[@TheGreenhillsCyclistInRagOrder]

Thank you Manon & GCN for this video. Am having problems with my hips & thighs getting tired & sore on even short commutes. Could never work out why or how to fix it. This is a great help.

[@markhancock7527]

Maybe think about getting a bike fit to seems to me your position maybe wrong.

[@TheGreenhillsCyclistInRagOrder]

@@markhancock7527 I had my bike fit checked against my bike. It's the right size. Had the saddle raised a bit. That improved things a lot for me. Granted it was only an 80% fit, the one you get in the shop floor. A professional bike fit may be in order, just to confirm the 80% bike shop fit. I'll pay more attention to my position. I cycle a hybrid bike. Thanks for the tip!

[@sandrawilliamson7786]

Yes please more yoga - Brilliant Thank you

[@matthewfarrington9070]

Excellent, just what I needed this morning before heading out for a ride. More please.

[@Liryc19]

I started doing some ashtanga and vinyasa 5 years ago and cycling only 6 months ago. It was obvious when I started that all that I had been doing in my yoga class was every beneficial on the bike. Be it the flexibility in the shoulders, the power in the legs, core and abs to sit properly on the saddle. And then obviously the stretching after a ride. Great video and nice introduction to yoga !

[@pettson2774]

I would realy like to see a second yoga-video! But with Conor 😃👍

[@fionaridley5011]

Yes please to more yoga

[@gcn]

🙌

[@mariekemonden]

yeah more yoga for cyclist please!

[@sofiaorsic]

What to say, first of all Hiiiiii wish you a happy and healthy day. I sm a cyclist I got an operation at the lower spine, so I am easily in uncomfortable feeling with my back, anyway these yoga sassion is been very appreciated, and if you have more ( even specific on streching and helping spine to stay straight and muscle to stay stronger), that would be great to me at least 😊. Thanks a lot 🌹🌹

[@martini87c]

This is such an important video for the fact that in order to have an excellent riding performance our body has to be flexible and doing these yoga stretches helps so much ! Additionally, strength training also goes hand in hand with cycling. LOVE THIS ! thank you!

[@neilt]

Useful stuff. I've been thinking about yoga or similar for stretching, so this has prompted me to look for local venues.

[@takihara23]

This excellent! I'd love to see more yoga for cyclists.

[@brianbonfire]

Sjat a fantastic start of day thanks to The two of you. Exactly White was needed after cycling last evening. ❤️❤️

[@lisaplock4346]

Great video. Really has helped my legs and hips tremendously

[@gcn]

Glad it helped!

[@lvmbk3755]

The last one for quads I thought it was easy... instead it really hurts. I think I need to do it regularly. Thanks 👍

[@patriciatessner3428]

So needed this! Please do more, would love some for the upper body and shoulders.

[@coolbreeze3856]

Yes more yoga! I can take my phone to the gym and have my own yoga class!

[@kevin._.farren]

I figured Dan would have volunteered for this video with great exuberance considering this past videos in this type of exercises. Though Manon is probably the ideal presenter for this.

[@dee-vee]

Nice! That's what I was looking for. Odd that this video didn't come up during my searches. (It was suggested to me just recently.)

[@lynndevos2278]

Great, I like she keeps reminding you to pay attention to relaxing your body 😉

[@patrickpichette7335]

YOGA! more please. Amazing way to start the day. thx!

[@gcn]

We're glad you enjoy our yoga videos! We will keep this in mind :)

[@tomjones7852]

This does help and would love to see more for core and upper body. Thank you.

[@LeeHadley]

I could literally watch this all day, like Christmas has come early.

[@Jam789]

just followed this yoga section, it’s amazing. it is appreciated to have more videos in the future

[@gcn]

Glad you found it useful!

[@rickcski8082]

Years ago I worked for an IndyCar racing team. We had a team trainer who was a Cat 1 cyclist who was big on yoga and stretching.

[@gcn]

For good reason - it's so beneficial!

[@jenmac287]

i learned to stretch 20 yrs ago and try to do alittle few times per week as my hips are very tight great job manon!

[@rockemania]

Nice content. I immediately bought yoga mat and practicing as per instructed in this video. Hope can see some improvement in my cycling aspect.

[@MarioDeFeliceNetworkEngineer]

I can't usually do yoga, as I am not very flexible, but these exercises I can finally do. Thanks, GCN !

[@gcn]

It's all about getting started, nice one, Mario!

[@Do_Not_Repackage]

I woke up this morning thinking I need to do some yoga for recovery from my bike rides but what and how long? low and behold Manon and company give me exactly what I need! Thanx, keep up the rad work everybody!

[@richardjacobs6700]

Yes more yoga 😀

[@rosiematthews3878]

This is just what I was looking for! I would definitely like to see more of these.

[@kevin._.farren]

Perfect timing! I’ve been having hip flexor issues and some discomfort in the whole of the joint of late. Looking fwd to giving this a go. Thanks!

[@edgardo681]

Hello, thanks for the routine. This ruotine is for before or after to ride in bike?

[@stephenwilliams8384]

Great video, I do like my yoga, good to have cycling specific stretches.

[@justinbetz6060]

This was great!

[@GeorgeMonsour]

If Vikki has a channel please provide a link or convince her to start one. Her instruction was good.

[@whatwelearned]

Great to see GCN putting together a simple routine. I do a bit of yoga occasionally but can never be bothered to design my own routine so it's nice to have this to hand.

[@gcn]

Hope you find it helpful!

[@gcn]

If you enjoyed this, there's a couple more videos over on the GCN Training Channel: kzbin.info

[@SahilMakhijani]

As someone who's generally not very flexible, this is super helpful!

[@benjamminwatts]

Great routine. Perfect paired with a 30min zwift. More please!

[@andywillis3723]

This was great i learned some new movements for my daily yoga. Classic sun salute yoga move is a daily, plus various weighted and resistance workouts, 52 mile rides great,just finished tour de palm springs and feeling great. Thank you

[@gcn]

Hi Andy thats great, thank you for your kind words!

[@DaniZanskar]

I've never streched or done yoga ever before (And i'm really stiff), but since i took cicling more serious (Like a year ago) i've been working on it! :)

[@gcn]

That's great to hear! There's more yoga over on the GCN Training channel here: kzbin.info

[@ssaunders2k]

Ooft ... all those stretches were rather spicy, but with a noticeable difference afterwards. I'll need to do these more often from now on! interested in more yoga videos.

[@annitapio2001]

So good video! Thanks :)

[@martialgerolami2192]

Manon that was a great video. I am definitely going to adopt this in my workout routines. I am almost 60 so stretching and flexibility are tough to maintain.

[@virtan94]

This was so good for tonight!

[@andyclark8991]

Love the awesome video massive thumbs up

[@huwtindall7096]

Best part of good old body pump was the 3 mins of stretching and relaxation at the end!

[@joegamas1194]

This was awesome, great job Manon

[@mtisrael86]

Thank you! Dealing with some asymmetrical perineal nerve discomfort that different saddles and fittings haven't addressed. Any pelvic floor yoga that can help with this?

[@rulsey23]

Fab. Could go to gym tonight and did this instead. Not intimidating and felt good too

[@fuego59]

Thank you very much to both of you! Although I'm already practicing yoga and stretching, I feel more and more pain in the back of my legs: back of knee, calf, lumbar area. Could you just tell me how to avoid going too far (tendonitis), or how to practice with light tendonitis? Thanks again, this session already helps me a lot!

[@charliedillon1400]

Hate to admit it but I cut out gluten and sugar and it has eased joint pain a lot. Also power up on vitamin D3 and K2.

[@Cozmo85]

Are you gonna do more of these focusing on different areas?

[@shalaskaja452]

Great session, really liked the part where I fell asleep on my belly for two hours

[@kellysayer3162]

Loved this video. Definitely love more cycling yoga. Esp lower back pelvic/sacral/coccyx stretches 🤙

[@steve01424]

Thanks. I’ve been looking for a good leg stretch. Can we get one for the Core

[@AlwaysWildCS]

Great vid, thank you Mannon and Vikki!

[@gcn]

Glad you enjoyed it!

[@AlwaysWildCS]

@@gcn will surely help as well!

[@RogerWilcoSnr]

This is brilliant. Thank you 🚲

[@gcn]

Glad you enjoyed it!

[@bonperal]

Who doesn't think that Manon is cool? Great video.

[@dantefichera8787]

This a very helpful video. Thank you.

[@boerboelmummy5075]

Thank you for doing this x

[@stevebucknall1928]

Super Video, I have just started doing yoga 🧘‍♀️

[@laggypirates]

I would indeed like more yoga videos.

[@thatguy9051]

Excellent, much needed!

[@gcn]

Great to hear!

[@dieddf]

do you have any studies to back up the assumptions that these exercices will do any good ?

[@michaelhughes2851]

Great video and when time is short amazing what can be done in less than 30 minutes. Have been looking for a video just like this and will certainly be doing this over the weekend. More short videos on other areas of the body pleeeeese

[@johanlelan4230]

Super initiative Manon. Merci

[@ViveSemelBeneVivere]

I must try these Yoga positions, normally I do Pilates and there are a lot of similarities. Thanks Manon!

[@belowthehill]

I have being doing Pilates for years, alternating a Pilates day with a biking day. I use the Pilates Reformer machine which makes it a lot easier to get in position to do these same stretches. It has helped my flexibility a lot. And I can get some upper body and core strengthening too!

[@elenascotti1397]

Done!

[@davidturnbull3950]

Great video, I've been looking for something to try out for stretching and this looks like a great one to start with, not too long or complicated. Before I get down on my mat, how frequently in a week would you recommend doing this routine?

[@richardburnett6123]

I tend to do these on the days I don't cycle, in other words on your recovery days, that seems to work for me. So say you cycled for 3 days, stretch for 3 days and one day rest seems to work for me. RB

[@richardburnett6123]

Just had a second look at this video now, and sort of stretched along with it. Couple of things I found useful were 1 - the blocks, never thought of them before but tried some books for now, what a simple but great idea 2 - the cushion, just lifting your bum for your inner thigh stretch, that is a great way to isolate the stretch more, so will be using that more. I am in my late fifties (can't believe I am saying that, still feel like in my 30s at least in my head, body says otherwise) so these stretches will keep me less injury prone and also help to recover more quickly. So thanks Manon more making a cycling specific yoga session.

[@robertfalcon6083]

Amazing!! Love it! Did along side and felt wonderful!

[@gcn]

Awesome - glad you found it helpful!

[@DonFarage]

Awesome!

[@onmyway111]

Thanks for this GCN I will deffo use it 👌😎🙏

[@gcn]

No problem 👍 There's even more yoga over on the GCN Training Channel, here: kzbin.info

[@ArashFallah]

Nice video but I'm sticking with the routine where Matt wore his Star Wars PJs, that one was both instructive and amusing.

[@kamilniewiadomski2851]

Right, right. How many watts I'm gonna get?

[@R6ex]

Great stuff! 👍👍

[@yiannispapelis8260]

I say this with the greatest respect for Manon, but this is the first time I felt equal to her in something; specifically the inability to stretch in several yoga poses!

[@magicworldbyjorg]

,a coool video keep up the great content.. Thank you…