These poses should relieve pain and soreness, not cause more. Be slow, stretch deeply, get to the “edge” of each stretch/position and hold the position for 5-10 slow, deep breaths. Think of the various poses as therapy to fix where you’re stiff or uncomfortable. The poses are simply means to ends…they’re tools. When you think of the poses as tools, it makes sense to use them before and after riding….maybe during a ride when you take a break off the bike. Yoga is ‘magic’ of a sorts, but you have to make some effort, be involved – it’s not a pain pill. As you spend time with the poses, you become familiar and can use them to best advantage. Add, delete, modify – make it work for you.
Cat Cow Poses – on hands and knees, flexing spine up and down
Up/Down Dog Poses – pushup position, hips down slow transition to way up
Garland Pose – sitting on balls of feet, ankles knees hips full flexion
Pidgeon Pose, 2nd position – laying on folded leg
Sit in Comfortable Pose – crosslegged
Neck movement – head to side then rotation/fore and aft
Seated Twist – both sides, relaxed to your comfortable limits