Your greatest asset is your body. It is the vehicle of our human experience. When our body is feeling great and functioning well it enhances our quality of life in all areas. More specifically, for you these simple asanas (poses) can keep you in the saddle.

You know how important, rather, imperative it is that you keep your body functioning extraordinarily well. Spending hours in the saddle has its remarkable benefits but can take a toll. These yoga poses help with injury prevention and recovery to keep you performing optimally.

Here are some poses to work on anywhere…

Pranayama: Breathing is vital…literally! Here’s an exercise to increase the O2, decrease CO2 in your blood and increase flexibility I your ribcage for lung expansion. Practiced consistently, this type of breathwork compares to altitude training. Start with just a few Pedals per in/exhale then over time and with practice, increase length of your breathing.

Recovery days: Inhale for 3-5 Pedal Strokes
Exhale for 3-5 Pedal Strokes

Asana: Postures on the Trail:

Climbing Cobra
-Press thighs to tree
-Telescope Ribcage up, Shoulders Down
-Arch shoulders Back, Face forward

Lunge Series at Wall
1. hips at Tree, Knee 90Degrees
2. Hips sink forward & Down, away from tree

Pigeon on Stump
-Foot towards Pelvis
-Bend Bottom Knee to Hang Down

Chest Opener @ Wall
-Warrior I parallel to Wall
-R Foot Forward, Feet 6-10″ away from wall
-R Hand on Wall, Keep arm straight shoulder height
-L Hand on chest to guide breath into
-Rotate chest away from Wall

Balancing Pose:
Balancing Spinal Twist
-R Hand grabs outside of L foot
-Straighten Legs [mod: Extended Leg bent @ Knee
-Lift Chest

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Willow Ryan is sought by Ironman Athletes, Ultimate Fighters, Ultramarathon Runners and other athletes to help improve performance and recovery by combining Yoga, Massage & Nutrition. Willow has studied yoga and completed Advanced Yoga Teacher training with Ana Forrest of Forrest Yoga. She is also a graduate of East/West College of Healing Arts, and is a Licensed Massage Therapist. You may learn more about Willow at her website - Omkara Whole Body.