Build cycling specific strength and mobility with our 8 Week Yoga for Cyclists Programme. (Level 1)
Will Yoga help my cycling?
This 8 week Level 1 programme provides the perfect introduction to yoga to help cyclists of all levels develop cycle specific strength and mobility, balanced with promoting effective stretch, release and breathwork.
Your 8 weeks of structured training will be released weekly on our comprehensive online training platform. Each week you will have two yoga practices to complete as many times as you choose, at your own convenience as we focus on improving your strength, power and endurance on the bike.
2 classes per week for 8 weeks:
i) 1 x Vinyasa based ‘strength and movement’ class
ii) 1 x Restorative style ‘flexibility’ class
Class Duration: Each class is 30-40 minutes in length and can be repeated as many times as you like each week.
"Njinga’s yoga classes have been a great way for me to improve my flexibility and prevent injuries. Feeling stronger on the bike"
As part of our 8 week Yoga for Cyclists (Level 1) programme, you'll get access to our exclusive online training platform including:
COMPREHENSIVE COURSE CONTENT
WEEKLY EXERCISE VIDEOS AND DETAILED BREAKDOWN
Complete each yoga class as many times as you like each week to help reinforce your learning and to increase the benefits experienced.
Boost your training with structured training tips and advice on benefits of improved mobility, importance of breathing techniques, overused & underused cycling specific muscles and guidance on how a stronger core can improve your cycling.
If you follow all our recommendations, complete the entire programme and see no results, you will get a 100% refund. See below*
"Often when I'm riding for a long time or up to a steep hill I get lower back pain down through my glutes. By the end of the programme, it had released a lot! There was one particular stretch that felt great for my tight glute muscles and I'm including it now in my daily routine."
This is a strength based class focusing on:
- Building cycle specific strength & mobility - specifically in the core, hips & shoulders.
- Incorporating thoracic breath work to improve breathing efficiency, activate deeper muscles of the core and help you to maintain a strong body position on the bike.
- Linking breath & movement (flow).
- Finishing with a short (1-2mins) guided relaxation.
Each week you will focus on a specific part of the body.
This is a flexibility based class focusing on:
- Mobility poses to enhance your range of motion, then moving into improving muscle length and finish by increasing flexibility in the body.
- Incorporating restorative breath work to promote rest, recovery and therefore repair.
- Encouraging the development of more subtle sensations within the body.
- Finishing with a short (2-3mins) guided meditation.
Each week will focus on a specific part of the body.
We're convinced there's no better programme out there. In fact, we feel so strongly about this that if you follow the programme and all our recommendations and you don't see any improvements, we'll give you 100% of your money back.
That means if you think this programme can help you even just a little bit, you can enrol risk-free, knowing that you're either going to see results or you're going to get your money back. There's no in between. That's our promise to you.
Sam Edwards is an experienced cyclist, Triathlon Coach and Yoga Instructor with over 800 training hours. She has found her yoga practice instrumental in her ability to complete multiple sportives and ironman races over the years.
Her range of qualifications include:
- 200hrs Yoga London
- 100hrs Advanced Anatomy Yoga London
- 200hrs Yoga for Sports YSS
- 300hrs Jason Crandell Advanced Teacher Training
- 40 hours Yin & Meditation Sarah Lo
- Triathlon England Level 2 Coach
- FASTER PT & Functional Performance & Running Coach
- Completed multiple endurance races including Ironman Hamburg 2019 and Outlaw (iron distance tri) 2018
-Completed a gruelling 10 day cycle across the Andes from Chile to Buenos Aires 2023
Our Yoga for Cyclists programme has been designed for entry level yoga practitioners, or those relatively new to the practice. That said, a more experienced practitioner can always benefit from returning to the fundamentals of the practice and will invariably be able to take the pose to a more advanced variation themselves.
To get the most out of this On-Demand programme, there is no specific equipment needed so no reason why you can’t get started straight away. A couple of optional recommendations of nice to haves include the following (Don’t worry if you don’t have or don’t want to purchase, there are always alternatives we recommend such as water bottles and sweat towels):
- An exercise mat, resistance bands and a yoga block.
It's simple: purchase the On-Demand programme and follow the programme at your own pace. Content will be drip fed each week to keep you on track to complete it within the recommended 8 weeks.
You can complete the practices at any time in the day – although it is good to know that in the morning the body will feel more stiff so take time through the practice to allow the body to warm up.
Vinyasa flow is a good day time practice and restorative is often nice to do in the evening, especially before bed.
There will be 2 classes per week; a vinyasa based ‘strength and movement’ class and a restorative style ‘flexibility’ class that will each be 30-40 minutes in length. These classes can be repeated as many times as you like each week. If you are going to do the sessions more than once a week we recommend you do alternate between the two to see the most benefit.
Each video will break down the steps for each pose and each pose will be demonstrated for you to see. We advise you watch the videos closely if you are unsure about how to accurately do any specific pose or movement. If you are unsure, stop and watch it again. If you feel any pain or discomfort, please do not continue and instead rest in child's pose until the next pose.
This programme has been designed to finish in 8 weeks. We know from experience that life can get busy so we will give you access for an additional 2 weeks- so 10 weeks in total. After this you will lose access. Why do we do this? We are all about getting results and to do that you need to stay consistent and focused with your training. If you miss too many sessions in a row you lose the performance gains and momentum, and you can drop off completely. We want you to have the best chance of success so by removing access after 10 week we want to encourage you to stay on top of your training and stay consistent!
If you follow the entire programme and all our recommendations – and, most importantly, prove you've done so – and you don't see any improvements, we'll give you 100% of your money back. No strings attached.
Not sure if this programme is for you? Or do you need advice on the best next steps to improve your cycling? Let us help you.