Hi, welcome. So today we will be covering four poses that will help your cycling. So I’ve put these poses together in a little bit of a sequence, but feel free to either do them separately or to incorporate them into your own cooldown sequence. So the first pose we will be looking at is downwards Facing Dog. So a lot of people don’t like this pose because it can create a bit of pressure on the wrist. If you do feel that and you have a yoga mat, you can always fold over your mat to spread a little bit of extra support over one way to really start to prevent that is just make sure we set up into our downstroke correctly. So I find the easiest way to get instalments dog is the sun or all falls position with the shoulders sat through the roof and the hits over the knee. We want to really start to push into the whole hand pushing the knuckle of index finger down, gripping into the fingertips, you might start to see the white, the fingers, it’s turn white. So we’re just making sure about Duncan all the way into the wrists. And then we can tuck the toes, pull a limb, just lift the knees to hover. And then continue to lift the hips up and back and come into a downward stock. So when we first get here, for the first one, you might want to just maybe walk the feet out slightly. See how that feels a bit of a wider downwards dog, you can walk the feet out. Maybe when you shake the head out gently yes or no, really some tension in the neck can look in the opposite armpits. So this downwards dog is a great stretch the whole back body. So we’re stretching out all the way Down the low back over the glutes, the hamstrings, and the coughs. So what we want to do after a cycle is really lengthen those muscles that contract while cycling and strengthen the muscles that aren’t used. So this downward dog really helps to strengthen up the back body. And it also helps to create, strengthen, open up the back and create strengthen the forums. So these muscles are ones that we don’t tend to use a lot while cycling. So we’re getting double benefits here in this pose. So you can stay in the pose for as long as you like. And then when you’re ready to come to stillness, and then inhale to lift the left leg up, making sure you’ve got enough room behind you. And on the exhale, pull the navel in. Enroll with us. Left knee to the outside of the left elbow. And then see if you can place that left foot down on the outside of the left hand, the toes will be angled out slightly about 45 degrees, you can drop the back knee down as you like. And we’ll move into a lizard pose. So what’s great about this poses is a really good hip opener or hip flexor. So again, we spend a lot of time sat down quite a cyclin, maybe the knees are kind of angled up like this. So what we do while we’re in this lizard pose, is the complete opposite action where we open up those hips. So there’s a few options while we’re in our lizard pose, and I’ll go through all of them now. So you can have the knee on the floor. You’ve had the knee lifted. You might want to come down your forearms or if you like, you can take some movements maybe back and forth. Or come on to the side of the left foot and start to open up the knee towards the left. If you do this option, just make sure you’re keeping the toes flexed in towards the knees that protects that knee. And you can just gently use the left hand start to open up that more if you would like to turn this lizard pose into a quad stretch, we can also do that by maybe using some extra padding for the knee. If you’re on a flat surface like me, you can just start to bend the back knee up slightly this time Might be enough for you might already start to feel a bit of a stretch in the Quad here, or you can send the right or the left the right in front, and then just rotate the fun so it’s pointing down and then bring that hand back. So again, you might just be stretching back with this right hand towards the firm. Or you can see if you can take the right foot and start to gently push the foot into the hand or bring the foot back. Just play around with it, you’ll start to notice a bit of a stretch for the quad here. And then when you are ready to come out, like just gently release in the foot, bring in the hand back down and make your way back into your lizard toes. That’s a little bonus pose for you. And then from lose it, we can move into a pigeon pose by starting to heal toe foot so the foot is now behind the right wrist, and then gently place the left knee down so the left knees behind the left wrist. You might have your foot angled in about 45 degrees if you’ve got quite tight hips or knees like finding or you can have your foot so it’s working towards parallel with the top of the mat. If you go option, you just want to make sure the toes are pointing in towards the knee. Check your back leg measuring your back legs nice and straight. The heel of the foot should be pointing up towards the ceiling and you’re on the front of the foot. This is our tool pigeon pose here. Just check that your hips and nice new line if you do have a bit of a gap between your bum and The floor like Lady, you just want to see whether you’re rolling over or maybe put something behind or under that just to keep your hips lifted. And then you can stay here if you like. Or you can start to walk the hands down, maybe come onto the forums, in the arms out in front, please make a little pillow, the hands the rest of the forehead down. This pose tends to stretch slightly different muscles for different people depending on where they’re tightness. So a lot of people feel it in the hip strap, the hip flexors, so stretching out the hips. Some people feel that in the glutes or the outer hip rotators the external hip rotators the piriformis muscle. If you do feel any pain or any discomfort in the knee, then just come out with that pose. And you can take a slightly different pose now. As recline pigeons, so just make your way down to the mat. And then lift in the left leg up and cross in that left ankle with the right ankle, staying here, or you can lift that right foot up, maybe just clasp in the hands around the back of the fly, or maybe the front of the shin. This pose will be stretching the same muscles. So you might be feeling it again, in the glutes or in the outer hip. Maybe opening up the hip flexors as well but pushing not left by out. So just take whichever option is best for you. And then when you’re ready, just gently walk in the hands up coming back into a tool pigeon. From here, we’ll just draw a bit to the left knee and we’ll swing the right leg around. Placing the left foot on the left side of the knee. You can either stay here if you like keeping the sitting bones grounded down is pulling that knee in. Or another option moving into cow face, legs, is to stack the knees so they’re on top of each other or moving towards being on top of each other and just bringing their feet out towards the side. So again, keeping the sitting bones really grounding downs, making sure the hips aren’t coming up at all might work like to just take the palms to the feet, maybe lift up through the chest. If there’s too much for the knees, and this option is also not available to you, you can send the bottom leg out straight. So this is a modification of the pose. Just keep the toes pointing in towards the knee. Make sure the legs not locking out those might want to put some under that knee. While we’re in caliphates, there are a couple of options that you can take here. So you can stay here lifting up through the chair, so a bit of a chest opener, you might want to round forward a little bit so you get the stretch more in the outer hips and the piriformis and the glutes. Or if you’d like you can turn into a bit of a chest open and start to work through the deltoids. The triceps, maybe stretch out the arm hits as well. So if you’d like to do that, you can send one up and then just post the palms that’s facing down the back. I’m going to try and keep before I’m in towards the ear, you can take the right arm and the back of the tricep and just start to gently push back so you can really stretch up the arm. So that’s option number one. Option number two is to take the right arm out from pointing down to bend at the elbow. And then just bring the hands up against the back and then just start to walk fingertips towards each other. You might be able to create a bind here. Keep in the back nice and straight, elbow pointing up. So you can stay here as this chest opener if you like. Or, if you want you can also start to round forward or come forward hinge at the hips. Just take your which option feels best for your body and where you get in the best stretch for you. And then when you’re ready to come out of it can support leg bring it out the hammers make your way back into your office position and will move back into a downward dog. pushing into the hands, push the index finger down and tuck the toes, lift the knees and the hips go off, come back. Coming back into that downwards dog can just stretch out the legs, drop the feet. Again walking the dog out, that might get a bit more of a stretch in the calf’s in the back of the legs for you. You can try to walk their feet back a bit further if you like and then push down the heels. See how that feels. Another option is to drop the hills maybe over to the left, just to get a bit of a stretch and you’ll IT band will take that on the opposite sides. When you’re ready, come to stillness. Lift in the right leg up. And then pull the navel in. Bring the knee to the outside of the right elbow. And then just plant that foot down. Again, the footstep 45 degrees, you can drop the back knee down, and you’ve got all the same options as you had on the opposite side. So maybe opening up the leg and the knee and hip flexes, maybe coming down onto the forums. Maybe taking those movements back and forth. And then when you’re ready, you can start to walk left right over so the foot is behind the left wrist and then just dropping the needle sits behind the right wrist, tracking the knee if you need to feel any pain. So check it out the back foots out stroke pants that front of the foot facing down the heels up. Maybe come on to the fingertips. Or if this goes too uncomfortable, then you can always go into your reverse pigeon. Maybe will can hands down some hands on the head on the hands. Are you ready to come out of it slowly walk in the hands back up. Put the weight onto the right hip swing that leg around. They either place in the foot on the outside of the right leg will say if you can replace the knees or the stacked on top of each other. Sending that friction leg out longer is better for you. Whichever option you take with the legs, you can also take the up With the arms this time we’ll take the write up and place the hand on the back, maybe taking the left hand and just gently pulling back on the arm. Or we can send that left arm out from pointing down, start to bend at the elbow, bring that hand back of the hand back, and then just start to walk the fingers up. Maybe the fingers touch, maybe they don’t. And you can just open up through the chest. You should start to feel that across the chest, him at the deltoid and Phil letting him sit side. Then staying in here, maybe hinge at the hips and coming forward a little bit for more of a stretch in the outer hip. Know when you’re ready to come out a bit, just come out but nice and gently support and the legs and maybe make your way back into that downward stop if you like. or taking any other pose or stretching you might like in your come down. So those are the four poses that can really benefit your cycling. So I’m sure if you practice them after you’re cooled down on a regular basis, you’ll soon start feel the benefits for the lengthening of those tight muscles and start to strengthen the muscles that we’re not using as much in cycling as well. I hope you enjoyed that and I’ll see you in the next corner.