Struggling with flexibility and recovery on the bike?
Build cycling specific strength and mobility with our 8 Week Yoga for Cyclists Programme. (Level 2)
Yoga for Cyclists level 2
Does This Sound Like You?
- I struggle constantly with tired and tight muscles.
- I suffer from lower back pain when on my bike for long periods.
- I lose my breathe after a hard effort or climb and struggle to get my breathe back and recover quickly.
- I struggle with power imbalances on the left and right leg
- I've a weak core and can't comfortably hold myself steady on the bike.
- I have poor flexibility and range of motion, particularly in my hips and lower back.
- I struggle to maintain my posture on the bike.
- My stress levels are always high and I struggle to relax.
If yes, we can help.
Our 8 week Yoga for Cyclist (Level 2) programme is designed to solve and answer these (and other) common challenges and frustrations that all cyclists deal with on a regular basis.
Programme Details
Hours Per Week
2 classes per week for 8 weeks:
i) 1 x Vinyasa based ‘strength and movement’ class
ii) 1 x Yin yoga flow ‘restorative ’ class
Class Duration: Each class is 30-40 minutes in length and can be repeated as many times as you like each week.
Who is this for
EQUIPMENT
- A yoga mat
- Water bottle
- Sweat towel
- Comfortable clothing
"Njinga’s yoga classes have been a great way for me to improve my flexibility and prevent injuries. Feeling stronger on the bike already"
What's Included
As part of our 8 week Yoga for Cyclists (Level 2) programme, you'll get access to our exclusive online training platform, community hub, and much more:
COMPREHENSIVE COURSE CONTENT
DETAILED INSTRUCTIONS
WEEKLY EXERCISE VIDEOS AND DETAILED BREAKDOWN
ACCESS TO A LIBRARY OF YOGA VIDEOS
Weekly yoga flow videos for a vinyasa based ‘strength & movement’ class and a Yin yoga based 'restorative’ class to build cycle specific strength and mobility.
weekly TRAINING sessions
Progressive yoga classes to provide you with a weekly structure and focus over the next 8 weeks to help you drive performance improvements.
BENCHMARK TESTS
To track your progress at the beginning and end of the 30 days for each key area.
coaching TIPS
Boost your training with structured training tips and advice on benefits of improved mobility, importance of breathing techniques, overused & underused cycle specific muscles and guidance on how a stronger core can improve your cycling.
HABIT/COMMITTMENT GUIDANCE
To help you overcome challenges and push through negative barriers that could stop you completing the programme and from achieving what you're truly capable of.
ACCESS TO PRIVATE COMMUNITY
Get support and motivation from our coaches and other cyclists on the programme via our private Facebook group.
REINFORCE YOUR LEARNING
Complete each yoga class as many times as you like each week to help reinforce your learning and to increase the benefits experienced.
CLIMBING CHALLENGE
We've created an optional elevation climbing challenge to provide you with a goal and keep you motivated.
"The body benefits from movement, and the mind benefits from stillness."
Why Cyclists Will Love This
- Flexibility and range of motion: particularly in hips, lower back and shoulders will improve as cycling primarily involves repetitive motion causing tightness in these muscles which yoga will ease.
- Increase your core strength, including obliques, and lower back. A strong core provides stability and better body control when cycling, especially during long endurance rides, intense efforts, climbs, and handling the bike.
- Balance and enhanced stability and proprioception: These skills are crucial for cyclists, as they help maintain control over the bike, navigate through challenging terrain, and improve overall coordination.
- Relaxation and stress relief: Cycling can be physically demanding and mentally challenging, leading to stress and tension build-up. Yoga incorporates breathing and relaxation exercises that help reduce stress levels, promote relaxation and improve moods.
- Injury prevention and recovery: Yoga's emphasis on stretching, strengthening, and balancing the body can help prevent common cycling-related injuries, such as knee pain, lower back discomfort, and tight muscles. Yoga also can assist in the recovery process by increasing blood circulation and reducing inflammation.
- Breathing and endurance: Yoga places a strong emphasis on deep, controlled breathing techniques. This can help cyclists to develop better breath control and heart rate stability, which can be highly beneficial during long rides or intense training sessions. Deep, rhythmic breathing helps oxygenate the muscles more efficiently, enhancing endurance and reducing fatigue. Learning to breathe through challenging yoga poses can also help you maintaining composure during difficult steep climbs or sprints.
- Mental Resilience: Cycling can be mentally challenging at times, especially climbing steep hills or long endurance rides. Yoga can help cultivate mental resilience in cyclists by fostering a sense of inner strength, calmness and adaptability by integrating physical movement, breath awareness, and mindful presence.
Weekly Elements
SESSION 1: Vinyasa based flow class
Each week you will focus on a specific part of the body. This is a strength based class focusing on:
- Building cycle specific strength & mobility - specifically in the core and hips (front, back and sides).
- 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).
- Encouraging the development of your proprioception (where your body is, in space).
- Will finish with a short (1-2mins) guided relaxation.
SESSION 2: Yin based flow class
Each week will focus on a specific part of the body that are commonly tight and restricted in cyclists. This is a restorative style class. You will:
- Start with 2 minutes of stillness and observation, then the class will allow the body a couple of minutes to move before dropping into a deep yin based practice.
- Incorporate restorative breath work to promote rest, recovery and therefore repair. Linking breath & movement (flow).
- Encourage the development of more subtle sensations within the body.
- Finish with a short (2-3mins) guided meditation.
Testimonials
"I’m finding the programme fabulous. I can do the sessions at any time and can fit them in between other stuff. The yoga itself I really love. Nice clear delivery and Sam’s voice tone and encouragement throughout each lesson is spot on."
- Barbara Crow
"The programme is great and I'm really impressed by the quality of the production and tuition. The flexible self-serve model works really well for me as I can fit the sessions into my day!"
- Richard Given
"I really like the programme and I think its great that Sam is a cyclist herself, and understands the issues. For me, I like that I can do it whenever suits me in terms of time."
- Caroline Gronvold
Price
100% MONEYBACK GUARANTEE - If you think this programme can help you even just a little bit, you can enrol risk-free. We guarantee that if you follow the entire programme and all our recommendations and don't see improvements, you'll get all your money back. That's our commitment to you.
LEVEL 2 YOGA
£47
Our On-Demand option allows you to buy and complete the 8 week programme from the comfort of home.
NJINGA CYCLING ACADEMY
£39pcm
Want even more training options? Check out our Cycling Academy and get this programme and so much more including on and off bike training options, nutrition and mindset.
Who's the Coach
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.
Sam
Yoga Instructor and Endurance Cyclist
Qualifications and Experience
- 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
Frequently Asked Questions
IS THIS PROGRAMME SUITABLE FOR ME?
This programme has been designed for cyclists with at least a year experience practicing yoga or for those who have developed a strong foundation and are confident with the fundamental poses, breath and alignment. Less experienced practitioners would be advised to follow the level 1 programme first with regular practice to make sure they are comfortable with the fundamentals...
WHAT EQUIPMENT WILL I NEED?
To get the most out of this 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.
HOW DOES THE SELF-PACED OPTION WORK?
It's simple: purchase the 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.
IS THERE A GOOD TIME TO COMPLETE THE PRACTICES?
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 practise to allow the body to warm up.
Vinyasa flow is a good day time practice and Yin flow is often nice to do in the evening, especially before bed.
HOW MANY HOURS A WEEK DO I NEED TO COMPLETE THE PROGRAMME?
There will be 2 classes per week; a vinyasa based ‘strength & movement’ class and a Yin flow 'restorative' class that will each be 30-40 minutes in length. These classes can be repeated as many times as you like each week and we encourage you to find the time to repeat them if you can as more and more learning points will come from repetition. 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.
HOW WILL I KNOW IF I AM DOING THE EXERCISES RIGHT?
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.
HOW LONG DO I HAVE ACCESS TO THE PROGRAMME?
This programme has been designed to be completed within 8 weeks. We know life and injuries can sometimes get in the way so we have extended your access to this programme for 66 days from the date of purchase. After 66 days your access will be removed.
HOW DOES THE MONEY-BACK GUARANTEE WORK?
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.
Need Advice? Book a FREE coach call.
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.
