Yoga for Cyclists with Hector - Bring your own Yoga Mat - 9:30 AM

Yoga Class Description: “Ride & Restore – Yoga for Cyclists”
This is a free class offered by Hector Hernandez

Ride the curves, power the hills, and recover faster with our Yoga Class designed specifically for cyclists. This class blends dynamic mobility, breath work, and targeted strength to complement your cycling training—enhancing performance, preventing injuries, and speeding recovery.

What You’ll Experience

• Flexibility for Optimal Pedal Stroke:** hips, hamstrings, hip flexors, and calves opened and lengthened to improve reach, cadence, and efficiency.
• Mobility for Stable Pelvis & Spine:** fluid spine twists and pelvic tilts to maintain posture on long rides and climbs.
• Mobility-Strength Balance:** functional poses that integrate core engagement with glute and quad activation to support power efficiently.
• Breath Work & Recovery:** pranayama techniques and exhale-focused poses to aid lactate clearance and mental focus during and after rides.
• Injury Prevention & Longevity:** neck, shoulder, and lower-back release to counter the common rider aches from aero positions and repetitive riding.

Class Structure (60 minutes)

• Opening Flow & Pranayama (10 min): gentle warm-up, diaphragmatic breathing to set focus.
• Cyclist-Centric Warm-Up (10 min): hip openers, ankle mobility, thoracic spine rotation tailored for cycling posture.
• Mobility Sequence (20 min): targeted stretches and active holds for hips, hamstrings, calves, glutes, and lower back.
• Strength & Stability (10 min): core and glute activation with balance and alignment cues to support the pelvis and spine.
• Cool-Down & Recovery (10 min): grounded poses, forward folds, and guided breath to speed recovery and reduce muscle soreness.
• Optional Breath-Release Meditation (2–3 min): settle the nervous system after an intense ride or hard session.

Who It's For

• Cyclists of all levels seeking to improve mobility, stability, and recovery.
• Riders dealing with tight hips, tight hamstrings, lower-back pain, or neck/shoulder tension from aero positions.
• Endurance athletes looking to add a restorative practice to their training.

Benefits for Cyclists

• Smoother pedaling mechanics and more efficient power transfer.
• Improved hip mobility and pelvic stability for better posture on the bike.
• Reduced risk of common cycling injuries (runners-up: knee strain, lower-back pain, shoulder tension).
• Accelerated recovery through breathwork and relaxation techniques.
• Enhanced focus and mental resilience during long rides.

What to Bring
A yoga mat