To stretch the glutes, which act mainly to move the thigh outwards to the sides (abduction) you can move the thigh inwards, across to the opposite side of the body so that the outside of the hip is opened.
Another option is to move the pelvis relative to the thigh in such a way that the side of the hip joint is opened.
A gentle start to stretching the glutes is to pull the knee across the body when preparing for ardha matsendrasana. In this glute stretch, have the top leg foot beside the bottom leg knee.
Pull it over and back towards the opposite side. Keep the pelvis immobile as you do this.
To change the stretch try adjusting the position of your pelvis. Try lifting the top leg hip or try sinking it down.
You can also try moving the top leg side of the pelvis backwards or forwards relative to the bottom leg side.
However, once you've adjusted the position of your pelvis, keep it fixed in position as you pull your leg to the side so that you stretch your glutes.
Another leg stretch for the glutes is to do badha konasana with the feet together but about 2 feet in front of the pubic bone. Open your knees out to the sides. To stretch your glutes (or to increase the stretch) tilt your pelvis forwards.
To add weight to this pose you can lift your head and lengthen your neck and then from there lift your hands off of the floor and slowly reach them forwards.
A slightly more intense stretch is Painful Pose. The set up is similiar to low lunge, however turn the front foot outwards 90 degrees. Move your body and back knee back until your front leg shoulder is over the foot when viewed from the side.
Lift the inside edge of your front foot. Shift your weight towards your front foot side and then press your knee back.
Keep your elbows straight and focus on pushing your front leg knee back and down. To add weight to the pose, lift your back knee.
To deepen the glute stretch place your elbows on the floor and optionally lift your back knee.
The final variation is to place hands on the floor and bend your elbows to sink your chest down. Aim to get your front leg shoulder to your front foot. Add weight by lifting your back knee.
A slightly less painful variation of painful pose is to bring the back leg forwards and prop the front foot on top of the back leg knee. With hands on the floor behind your back you can push your chest towards your shin. To increase the stretch, move the bottom foot back more, towards the hips.
You can also reach the arms forwards and grab the bottom foot. If you press the top of the foot forwards you can use your foot to help pull your chest forwards.
A final variation that turns this is into a twist, and a shoulder stretch, as well as a stretch for the glutes, is to reach the same side arm (same side as the top leg) past the bottom of the foot. Grab either the shin of the foot (or use a towel or strap looped around the foot.
For all of these leg stretches keep your neck long and your chest open.
If you enjoy the above leg stretch you might also enjoy armpit pose.
Some people think that active stretching is simply activating the muscles that opposes the muscle being stretched. What if there is just a little bit more to it than that?
With yoga exercises designed by a rider to help you become better aware of your body while riding.
The yoga for motorcyclists is designed to help you become a better rider by learning how to better feel and control your body. The exercises focus on one of the harder (and funner) parts of motorcycling, cornering. You'll learn how body position and posture can shift your center with respect to your bike. And you'll learn how to feel these changes. And that translates to improved body awareness so that you can corner with confidence.
One way is by learning to stabilize parts of your body. Learn how to use tension to stabilize parts of your body so that you can improve your ability to balance.
Here's a look at the muscles that work on the back of the knee and the back of the hip: the glute max, hamstring muscles (including the biceps femoris short head muscle) and the adductor magnus long head muscle. I'll talk about how you can consciously activate these muscles and when they are more likely to activate (or not activate).
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.
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.
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.
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.