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Yoga Strength for Cyclists and Runners

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About Course

Yoga can be a really effective way to do strength training with a host of additional benefits to help your performance – as well as your speed and endurance

Yoga Strength helps cyclists and runners stay healthy, increase performance, and build strength, stability, and mobility.

Yoga can be a very effective tool for or even an alternative to strength training, especially if you don’t want to get to a gym, or in addition to a gym program. 

Yoga Strength for Cyclists and Runners Course

This Yoga Strength for Cyclists and Runners course builds strength isometrically stressing key muscle groups.  And since isometric stress – or squeezing the muscles – doesn’t create as much damage as traditional strength training, you can do these sessions all year, including during your race season.

I created this course to help endurance athletes of all abilities improve their strength and mobility. These videos are not professionally produced or edited with pretty music, etc. And while I have my yoga teacher and personal training certifications, you see the slightly awkward me in my garage studio! I do yoga nearly every day to keep moving as an older guy!

I liked the bike specific poses and learning several new poses I had not done before. This class has made me more mindful while I am out biking and falling into bad form habits. Definitely a necessary practice for my overall fitness/strength plan. (Male, 41-50)

Yoga Strength course has an instruction video and sequence video

Each Yoga Strength class contains a warmup, a hip and leg sequence, a core sequence, and a cool down. 

The poses focus on hip and leg strength, core strength and stability, and balance. 

Each Yoga Strength class has two videos: the first is an explanation of each of the poses in the main sequence. I show you the pose, explain some cues, modifications, and how the pose generally should feel. We focus all of the movements on our breath: Inhale and relax the pose, exhale and deepen the pose.  

The second is a complete sequence with reminders on breath. Each of the sequences is repeated several times so you get the feel of the flow as well as build up the isometric tension in your body. 

The key to the Yoga Strength classes is building isometric stress, which will strengthen the muscles throughout your body. For example, we hold a Warrior 1 pose for several breathes, increasing the tension on the front leg and hip, and increasing the mobility of the back hip. 

Reasons To Try The Online Yoga Strength Courses

  • You’ll improve your capacity for movement by strengthening the muscles around your joints. 
  • Yoga puts less overall stress on your muscles so you can do these sequences all year along, several times a week. 
  • You’ll improve your lung capacity by practicing nose breathing and belly breathing.
  • You will increase muscular strength, particularly in your hips and core move better, more powerfully, and more comfortably.
  • You will build resilience and durability to avoid injuries while exercising.
  • You will sometimes meet my cute little dog, Joy!
  • We don’t take ourselves very seriously. While there can be value in the traditional yoga practice, we focus entirely on moving with our breathing to get stronger and more mobile.
  • You can practice yoga at home at any time.
  • I’m an old dude who has broken a lot of bones so I don’t move well. I’m not a former dancer or gymnast so nothing about me is graceful or smooth, and I struggle to get deeply into poses, probably just like you.

With a focus on hips, glutes, and reducing hunched posture, this course is a great way for cyclists to make sure they are getting the most out of their on and off bike days. Paul is a knowledgeable guide as he highlights poses and flows that are beneficial for cyclists, but also places an appropriate emphasis on the breath – something we all need more of. (Male, Under 40)

The Yoga Strength Course can: 

  • provide relief for back, neck, and shoulder pain
  • build lateral and rotational strength and mobility
  • develop better posture and reverse the stresses put on by running and riding
  • improve your breathing capacity
  • improve your on the road and on the bike performance with more strength, endurance, and balance

Everyone Can Build Yoga Strength

Yoga CAN BE for everyone. 

You don’t need to be in shape or flexible to do yoga. In the first video, I’ll show you my somewhat awkward version of the pose, along with modifications and changes so you can make the pose work you. 

Yoga is all about how you feel in the pose, not how you look. 

Otherwise I’d be in trouble! 

Through deep, focused breathing and full isometric activation of large muscle groups, you will build a foundation of strength, stability, and mobility that will make you faster, stronger, and more injury-resistant. 

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What Will You Learn?

  • You’ll improve your capacity for movement by strengthening the muscles around your joints.
  • Yoga puts less overall stress on your muscles so you can do these sequences all year along, several times a week.
  • You’ll improve your lung capacity by practicing nose breathing and belly breathing.
  • You will increase muscular strength, particularly in your hips and core move better, more powerfully, and more comfortably.
  • You will build resilience and durability to avoid injuries while exercising.
  • You will sometimes meet my cute little dog, Joy!
  • We don’t take ourselves very seriously. While there can be value in the traditional yoga practice, we focus entirely on moving with our breathing to get stronger and more mobile.
  • You can practice yoga at home at any time.
  • I’m an old dude who has broken a lot of bones so I don’t move well. I’m not a former dancer or gymnast so nothing about me is graceful or smooth, and I struggle to get deeply into poses, probably just like you.

Course Content

Introduction to Breathing and Movement in Yoga Strength
Breathing and movement practice in Yoga Strength classes are a little different than other classes.

  • Breathing and Movement Introduction
    06:48

Yoga Strength 1: Warrior – Tree
We start simply in the first class so you can get used to holding poses a little longer than you may be used to. Our main strength pose sequence are Warriors and our balance pose is Tree. As always each topic has two videos: one to explain each of the poses along with modifications; the second is the video to follow once you have the poses down.

Yoga Strength 2: Warrior – Half-Moon
Mountain/ Warrior 2/ Reverse Warrior/ Warrior 2/ Triangle/ Extended Arms Triangle/ Half-Moon/ Plank/ Side Plank/ Easy

Yoga Strength 3: Warrior – Eagle
Easy/ Downward Dog/ Warrior 2/ Reverse Warrior/ Side Angle/ Chair/ Chair Twist/ Eagle/ Three-Plank/ Plank Curl/ Easy

Yoga Strength 4: Crescent – Airplane
Easy/ Easy Twist/ Downward Dog/ Forward Fold/ Half-Lift/ Forward Fold/ Mountain/ Crescent Lunge/ Lightning/ Airplane/ Downward Dog/ Locust/ Forearm Plank with Heel Twists/ Child

Yoga Strength 5: Crescent – Warrior 3
Easy/ Cow/ Cat/ Bird Dog/ Downward Dog/ Wide-Stance Downward Dog Twists/ Downward Dog/ Forward Fold/ Bear/ Crescent Lunge/ Warrior 3/ Downward Dog/ Easy

Yoga Strength 6: Crescent – Dancer
Mountain/ Side Bends/ Crescent Lunge/ Crescent Lunge Twist/ Reverse Open Arm Crescent Lunge/ Dancer/ Downward Dog/ Plank/ Fallen Triangle/Downward Dog/ Easy

Yoga Recovery Sessions
Short (less than 15 minutes) yoga classes that help recovery from hard rides, runs, or workouts. You can do these every day and mix them up as you choose.

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