Yoga 15 Athlete

Pedro Uses Yoga To Reduce Stiffness In His Mid Back

Pedro Altamirano Azcona is a Mexican enduro mountain biker, sponsored by Cube Bikes, Hammer Nutrition and Maxxis tyres. He’s also a bona fide yogi. If COVID restrictions allow, he plans to race in the Enduro World Series and IRONMAN 70.3 Monterrey.

Pedro has been practicing yoga for about a year, 3-4 times a week, to improve his flexibility, increase his range of motion and ultimately, progress as an athlete across all areas of performance. After trying many other forms of therapy to ease the stiffness in his mid back, Pedro decided to give yoga a shot.

“I was looking at alternatives but most of them only helped me for a short period of time. I tried yoga and realized that it not only helped with the stiffness but also increased my range of motion, therefore improving my performance. Yoga has now become a part of my training.”

YOGA FOR ENDURO MOUNTAIN BIKERS

Here are 5 poses that Pedro practices to increase his flexibility, improve his range of motion and eliminate the stiffness that builds up in his mid/upper back from training and competition. You can click on the title links for detailed tutorials of each of the poses.

1. REVERSE WARRIOR

Reverse Warrior is a side-bending hip-opener that stretches the calves, hamstrings, hip flexors, adductors, groin, obliques, intercostals, chest and shoulders. It increases spinal mobility and improves your breathing capacity.

2. REVOLVED SIDE ANGLE

Revolved Side Angle is a twisting hip-opener that stretches the ankles, calves, hamstrings, hip flexors, groin, glutes, obliques, lower and upper back. It increases spinal mobility and enhances your balance and proprioception.

3. CROW POSE

Crow pose is an advanced arm balance that strengthens the wrists, arms, shoulders, back, core and hips. It improves balance and enhances focus and concentration.

4. DEAD PIGEON

Dead Pigeon is a reclining hip opener that increases hip mobility and stretches the glutes and piriformis. It’s a crucial pose for cyclists that is highly effective for alleviating lower back pain.

5. RECLINING HAND-TO-BIG-TOE

Reclining Hand-To-Big-Toe is a reclining forward bend that stretches the hamstrings and calves. It’s another key pose for athletes and one that is great for alleviating lower back pain.