Stretching and Core for Cycling: The Ultimate Yoga Routine to Stay Strong and Injury-Free

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About our yogi:
Gabriel Benjamin began teaching yoga in 2001 and holds five certifications in Yoga and Ayurveda. Gabriel is also an avid cyclist, writer, and nature guide. He lives in Santa Cruz, California and leads retreats and workshops around the globe. Gabriel is passionate about working with other cyclists to help them ride longer, stronger, and with less injuries. He is ever grateful to his mother and first yoga teacher Martha Posey.
Find more from him here: linktr.ee/yoga_for_cyclists
www.gabrielbenjaminyoga.com/
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edit by: Zane Adamo
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Опубликовано:

12 апр 2020

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Комментарии : 107

@gabscar1 2 месяца назад

I've done this 100s of times. My entry into yoga. I almost love it more than triathlon now! Thanks again, and again, and again.....

@shaneralston5489 4 года назад

“Today we’re super excited to....” said without any trace of excitement...typical yogi.

@mariuscpeter 4 года назад

Thank you Phil for sharing this with us. I was waiting for a trusted source to share something like this. It's saved on my watching list. Thanks again

@matejjurec2903 4 года назад

doing this third day in a row and I can see improvement already, thanks Phil and thanks Gabriel

@MisterGabriel1 4 года назад

That is great to hear! I have lots of videos on my channel too and will be doing live stream classes once a month for different charities or good causes. First up Yoga for Cyclists on Friday June 20 5:30pm Ca time to benefit L39ION of LA. Best wishes and thanks for watching!

@stanvdvn2215 4 года назад

You made me try Yoga for the first time of my life, actually enjoyed it ! Thanks

@MisterGabriel1 4 года назад

Awesome!

@DavidJosiger_Core0 4 года назад

I was looking for something like that for a long time. It's good to see professionals sharing their knowledge to help people around the globe for free. Thanks to both of you! I will use that a lot.

@MisterGabriel1 4 года назад

Thank you! Pleasure to be of service!

@martijn106 4 года назад

I did this session twice now and it feels realy good. Definately some stiff musle groups in there that need some relieve. I am implementing this session in my weekly routine. Thanks Phil and Gabriel for sharing this valuable inormation!

@Stoffendous 3 года назад

And lets be honest: Thats where it ended and youre still the hunchback of Notre Dame.

@onyerbikecycling1919 4 года назад

Thank you Phil and Gabriel. This is exactly what I’ve been looking for. Perfect.

@MisterGabriel1 4 года назад

You are welcome!

@donadams5094 4 года назад

Thanks, Phil. I was looking for exactly this kind of routine. I will go through it all and incorporate it into my weekly workouts,

@spaceburge 4 года назад

Thanks Phil! That was the best thing to end my week

@grantmartin829 3 года назад

This is a brilliant routine. I can feel the benefits already after doing it a few times. Thanks Phil and Gabriel.

@josephlouis839 4 года назад

Thank you for sharing. Really helps.

@LD-bv1pm 2 года назад

Thanks Phil and Gabriel, this felt amazing

@ryantripp4004 4 года назад

Thank you phil for sharing and thanks gabriel!

@jecishereagain 2 года назад

Great video and super super informative. Will carry these exercises forwards.

@michaeldance5734 3 года назад

Helping me after back surgery thanks Phil and Gabriel

@jblymier 4 года назад

Great resource! Thank you for sharing, Phil, and thank you to Gabriel for his time & expertise!

@MisterGabriel1 4 года назад

You are welcome!

@lynnbrown7293 4 года назад

Great sequence. Nice tone to your voice. Well done

@tzed2509 2 года назад

Thanks!

@ob1174 4 года назад

My new favourite yoga routine!👍🏻

@MisterGabriel1 4 года назад

Nice! Love to hear it!

@ManMadeK9 4 года назад

Great video Phil ✌

@TCRgalaxy 4 года назад

Thank you Phil that felt Great💪🏼

@MisterGabriel1 2 года назад

Awesome!

@pookelywoo3954 3 года назад

This is awesome

@noahthomas77 4 года назад

Thanks Phil and Gabriel. Nice specific workout

@MisterGabriel1 2 года назад

Thank you for Practicing :)

@Jtothetriplett 4 года назад

Namaste Gabriel and Phil! What a calm and soothing practice. Many thanks!

@MisterGabriel1 4 года назад

You’re welcome! Thanks for practicing

@mndyD9 4 года назад

This was perfect for my rest day! Thanks Phil and Gabriel! Going to check out his channel now!

@MisterGabriel1 4 года назад

I’ve made tons of content since sip and will continue! I hope you enjoy (:

@tedallenwolff 4 года назад

excellent.

@antoneijpe 3 года назад

Excellent, I like the exercises and the nice flow in this routine. Thank you 👏

@MisterGabriel1 2 года назад

You are welcome! Thanks for practicing:)

@susangordon3794 3 года назад

Thank you for this seriously, I'm a bike food deliverer and I use my bike to travel and hour there and back to my weekend job - My body is always on the go. I've been using another video, but I'm excited for one that focuses on strength as well - I don't want to injure my lower back - so I'm excited for the ab burners

@mrnobody9821 4 года назад

Pow. Perfect timing!

@mrnobody9821 4 года назад

Second session done.

@MisterGabriel1 4 года назад

boom 🔥

@brianschiff7371 4 года назад

Thank Phil. 7 weeks ago I had knee surgery and spent 2 weeks icing and 3 a week PT. Went back to work and 4 days later I found out I was exposed to the virus, then spent 14 days in isolation in my bedroom (no symptoms) . Then work put me on telework for the next 14 days. I was able to walk around my back yard when the weather was nice and my wife got me a trainer for my bike to ride in the garage (my pain cave). Thank you so much for this video, I will be doing this work out. By the way, I have been giving money to my local food bank here in Virginia. Stay Safe.

@MisterGabriel1 4 года назад

The hamstring toning and quad stretches should help the knee, I hope summer is treating you well in VA!

@kellyperkins4139 4 года назад

good stuff, this works to help take care of backs, knees and hips

@MisterGabriel1 3 года назад

Great for bone density too:) Our aim was to cover all the bases and keep under a half hour. If you have extra time you can try laying on your back 5-10 mins after the end if you want to really sooth the nervous system.

@praveennarayanan9451 4 года назад

Thank you Phil. I like this routine, its not particularly intense and can do it even on normal days.

@MisterGabriel1 2 года назад

Exactly what we were going for

@jamesrench2007 2 года назад

Thx for the video. I have been doing it regularly weather I happen to ride or not. Would love some input as to when (before or after riding) and how often. Currently trying to alternate this routine daily with your core workouts.

@joat_io 3 года назад

This is the best!!! Thank you so much

@MisterGabriel1 3 года назад

Glad you enjoy it!

@MisterGabriel1 3 года назад

we did a 4 week core series too!

@ridewithgae1467 4 года назад

Great content and I like the tan line :)

@MisterGabriel1 4 года назад

Cycling in LA is legit! I live in nor cal but love to make it down there in the winter and spring~ it is cold sometimes but if you are there for two weeks you’ll have summer temps even in winter at least a couple days!

@Gustavmonster 4 года назад

I wantend to see Phil doing the exercises! 😜

@worstretirementever 4 года назад

Haha I thought about that but I promise this way helps you more

@oscar6938 4 года назад

Phil flexing with that tan line

@DeejaysOfLiberty 4 года назад

"Filming by: Quentin Quarantino" Nice.

@sbenard4 4 года назад

I really like this video and routine. It's my go to almost every day. Hanks Phil and Gabriel

@MisterGabriel1 4 года назад

Thanks for watching!

@mynewcolour 3 года назад

Still, a year later, doing this routine ~ 3 times a week. It’s ideal for me.

@MisterGabriel1 2 года назад

@@mynewcolour Perfect!

@coltonmiller7436 3 года назад

I've been doing the rounds on all of the "yoga for cyclists" videos on youtube. In a lot of the videos, the demonstrator is going full pretzel into positions I could never dream of getting even half way into. Sure, I do my quarter flexibility version of it, but it's still pretty discouraging. This one is great because, while Gabriel is obviously extremely flexible, he's keeping all of the exercises very achievable for real life cyclists that have no background in doing yoga.

@MisterGabriel1 3 года назад

Yes accessibility is exactly what I’m going for! I’ve been a cyclist longer than I’ve been a yoga teacher so I remember what it’s like to start from scratch... it took a long time for me to learn it’s not important to excel in yoga, just enjoy it and do it regularly. Thanks so much for your comment

@AndyK-qh4gs 3 года назад

Great video, thanks Phil and Benjamin. Will doing this routine regularly help with my stiff shoulder due to a previous trapped nerve, which starts to cause me a problem and discomfort after a couple of hours on the bike?

@jetski9008 3 года назад

Thanks Gabriel and Phil. I sounded like popping corn as my back and joints flexed and popped. 🙃

@NickyBoi21 3 года назад

I have long searched for the perfect cycling related yoga video. Today I found that video. Complete range of stretches, good core work, not too long and Gabriel is. a cool dude too! Thank you.

@MisterGabriel1 2 года назад

Wow, glad you liked it:) Thanks so much... these are all the things we were going for!

@markhancock7527 4 года назад

I have always used streching as a recovery tool but just add this routine too it's really good helps with the core & balance too.

@MisterGabriel1 4 года назад

We appreciate the feedback, I’m hoping to make a core cross training routine with Phil that’s a lot harder for off season training (:

@MisterGabriel1 3 года назад

We now have a core series rolling out on Phil’s Channel week one is up and three more are coming!

@TotalxMalteaser 2 года назад

Hello Phil, great video, do you do strength training off the bike as well?

@worstretirementever 2 года назад

Haven’t wanted to go to the gym since Covid so I do body weight stuff. Wahoo systm has a ton of that as well as yoga

@cameronwyant9015 4 года назад

Please come back to ohio! I’m a 15 year old guy and would be amazed to ride with you locally

@tomcorbett6219 4 года назад

Thanks! I didn't realise how tight my hamstrings are !

@MisterGabriel1 4 года назад

The good news is you don’t need flexible hamstrings unless you are trying to time trial or be super aero~ it will be helpful though to stretch as a form of not getting stiffer. Good luck!

@shaamya 4 года назад

Practice starts at 2:16

@0RANGOTANG 4 года назад

This is what I need

@MisterGabriel1 2 года назад

Awesome!

@LucaBonato 4 года назад

Stretching does NOT prevent injuries. No meta analysis shows a significant correlation. In the othr and strenght training seems to prevent injuries

@LucaBonato 4 года назад

@@supersixmikeohimod yes, in sprinting it has been shown to increase the time due to loss of the muscle tendon rigidity

@LucaBonato 4 года назад

@@supersixmikeohimod not at all, for some it's an enjoyable activity, but use it not for injury prevention, that's all I'm saying ;)

@Mrsk8park 4 года назад

oooof phil that tan line

@Alistair_Spence 3 года назад

I enjoyed doing this routine but probably would have been laughed out of the yoga studio if Gabriel could have seen how tight my hamstrings were. Particularly the bending over to touch the toes part, and the part where he uses the strap to get his leg perpendicular to hi torso while he's lying on the ground. I could only get my leg to about 45 degrees... Any specific advice for tight hamstrings? Thanks.

@MisterGabriel1 3 года назад

Firstly I wouldn’t have laughed at you for tight hamstrings~ I’ve seen a lot of them in the two decades I’ve been teaching. Bending your knees will help and in the standing forward bends wider feet. The stretch with the strap is probably the best... regularity is the key. Keep using this video and if you need more custom instruction hit me up for a private lesson or a custom video series. This video benefits No Kid Hungry so donate to them before anything else, but if after you do that you’d like to hire me my contact is in the description and I’m happy to help. Also remember to breathe deep and smooth while you stretch, that will help your muscles to relax 🙏🏻

@mikaelhansen97 4 года назад

Tough for a beginner, but felt good

@MisterGabriel1 4 года назад

I have a whole gentle series on my channel if you want to try something easier:)

@josephg5613 4 года назад

Anybody else use an old inner tube for the strap part? 😄

@levigraber5054 4 года назад

Great idea, was the perfect length.

@MisterGabriel1 4 года назад

It’s a great way to stretch tubular tires before mounting them too! Creativity definitely keeps you stretching more!

@bababaanarama 4 года назад

Gabriel, the off season Phil?

@ketjuariittaa 4 года назад

When GCN’s Dan Llllouidi made a yoga video it was horror to eyes. I fear this is the same.😬

@worstretirementever 4 года назад

Yeah that’s why I’m not in it

@J.P.1. 4 года назад

It's not horrid. However, it's pretty relaxing and i fell asleep watching it last night.

@rene8999 4 года назад

no KOMs for stretching 😆

@MisterGabriel1 4 года назад

It’s true! Doing splits will help you get likes on instagram though!

@geoffreyanderson4719 4 года назад

Acolyte: Master, to shred the trails, must I first shred the taint? Master: No. There's this one weird tricK: Snatch this CBD oil from my hand. Apply directly to taint. UCI hates this.

@X85283 2 года назад

I'm pro stretching but the whole "everyone knows stretching for injury prevention..." Actually quite a few studies have shown there is no actual correlation between stretching and injury prevention.....