Child's Pose
with side stretches, R + L
YOGA FOR CYCLISTS
Austin's home sequence for unfolding a cyclist. Move with the breath, purposefully, and stay in each low lunge a little longer each time.
OPENING
Settle in, wake the spine, breathe purposefully.
Tabletop Cat / Cow
flow with the breath
Down Dog
purposeful breaths
Plank
hold with breath
Sphinx
open the front line
SUN + LUNGES
Sun A's, then Sun B's, one to two purposeful breaths in each shape. In every low lunge: hips first, then the twist.
Sun Salutation A
x3
Sun Salutation B
1 to 2 rounds
Low Lunge
hips settle, R + L
Lunge Twist
each time, both sides
Malasana
deep squat, hands at heart
THE LEG FLOW
Low lunge into pistol and hamstring squats, flowing; then rhythmic vinyasas between half Hanuman and low lunge, squats, and a long fold.
Pistol Squat Flow
low lunge to pistol, R + L
Half Hanuman + Anjaneyasana
1 to 2 rhythmic vinyasas, moving with breath, R + L
Squats
slow, heels heavy
Paschimottanasana
seated fold, stay a while
CLOSE
Down-regulate. The adaptation happens here.
Bridge
for the back, x2
Figure Four
on the back, R + L
Passive Twist
knees fall, shoulders stay
Savasana
do not skip it
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