You can use yoga cobra pose to strengthen your arms as well as the muscles of your back.
Use your arms in this basic yoga pose to pull your ribcage forwards and up. Pull it away from your pelvis. At the same time use your spinal erectors to bend your lumbar and thoracic spine backwards.
Because the pelvis stays on the floor, the elbows usually have to stay bent.
To enter into bujangasana (another name for cobra pose), lay down with your elbows bent and your hands just ahead of your elbows.
Lift your head and make your neck feel long by pulling your head away from your ribcage.
Without using your arms (keep them relaxed) bend your thoracic spine backwards so that your ribcage peels off of the floor. Do this slowly so that you can focus on bending backwards at each joint of your thoracic spine. (Work your way from the top of the thoracic spine to the bottom.)
To help deepen the back bend of your ribcage try moving your back ribs away from your pelvis.
If your spinal erectors are already active, lifting the ribs should be a little bit easier. (The levator costalis muscles, which lift the back of the ribs, are located beneath the spinal erectors. If the erectors are active it is relatively easy to activate the levator costalis also.)
How do you know if you are using your spinal erectors?
You'll feel them contracting up and down either side of your spine.
To make them stronger focus on increasing this contracted feeling.
Press your hands into the floor enough to support the weight of your ribcage and head. Use your arms to pull your ribcage forwards, away from your pelvis. Point your elbows back and move your shoulders down, away from your ears.
Keep your spinal erectors active, even as you use your shoulders and arms.
Adjust your hands so that you can press your palms flat to the floor while spreading your fingers at the same time.
Look forwards in cobra pose and pull your chin in, towards your chest. At the same time pull the back of your head back and up so that your neck feels long.
Keep your knees straight and the front of your pelvis on the floor.
Reach your knees back, away from your hip joints (to create space in the hip joint) and reach your toes back also.
You could also try pressing the tops of your feet into the floor. Imagine using this action to help lift the knees... just a little bit.
For extra support try to dig the inside edges of your shoulder blades into your back. Press your palms flat, into the floor and press your fingers down at the same time.
For extra charm, lift your eyebrows. (Do snakes have eyebrows? Probably not.)
Two types of shoulder stretches: Muscle assisted shoulder stretches use the opposite arm to drive the stretch. Gravity assisted shoulder stretches use body weight to help drive the stretch.
Here's both a quick set of stretches for cyclists and a slightly longer set. My assumption is that for cyclists the tight spots are going to be the hamstrings and the hip flexors.
Should you exercise your abs if you've got low back pain? Why work on hip stability while standing instead?
Twisting Triangle pose (prvritta trikonasana) can be an excellent pose for working on hip joint stability and core control. By stabilizing the hips first the abs then have a stable foundation (the pelvis) from which to turn and twist the ribcage.
Active stretching teaches you two basic techniques for adding muscle power to assist your stretches.
You use either the muscles that resist the stretch or you use the muscles that assist the stretch.
In either case you not only improve flexibility, you work on strength and muscle control at the same time.
Now available on Amazon.
Here's a look at how to do mayurasana, including some preparation exercises and also options for balancing in this "arm balancing" yoga pose.
Tips for preparing the shoulders for Dolphin yoga pose.
I've included some standing poses in "Yoga Poses for the Abs." Using the legs you can stabilize the pelvis. Then the abs have a foundation from which to work on moving the ribcage.
If you find yourself lacking cornering confidence while riding a motorbike, the exercises in "Yoga for Motorcyclists" are designed to help you understand what you are trying to do while cornering to make cornering less scary. The exercises are specifically designed to help you better feel your body and control it so that you can better control your bike.
Here's a general "lecture" on basic principles as I see them and how they apply to creating a "sensational" yoga pose (one in which you are as present as possible.)
These standing and seated side stretches are great for stretching the side of the waist.
Here's part 2 of the yoga routine used for active stretching. I use the routine as a whole for teaching my students the muscle actions that make active stretching an effective stretching technique.
Basic instruction for doing a standing meditation. I do meridian, chakra and anatomy meditations all while standing. This video goes over the basic set up for standing with balanced tension (or "tuned tension") throughout the body.
Some slightly different yoga poses to improve balance, including standing, kneeling and rolling.
Here's the first part of the yoga pose sequence used in the Active Stretch ebook.
Here's a quick look at why scapular stability and thoracic stability are important. They allow you to do certain types of yoga poses with greater ease.
Here's my latest video on scapular stability.
Some ankle stretches to make it easier to kneel and also to stretch the backs of the ankles. Learn actions you can do to make these poses more comfortable and more effective.
What can you do while kneeling? How many kneeling yoga posture variations are there?
I can't say that I was happy to have injured my knee recently. After all, I'm a yoga teacher and it's part of my job to be able to show my students what I'm trying to get them to do. And that's when I discovered that perhaps it wasn't such a bad thing after all.