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Level 1/2
30 min

Post-Cycling Recovery

Anusara | By Noah Mazé on Mar 04 2012
30 minute post-cycling recovery/counter pose routine for your ride. Stretch your feet, lower legs, quads, spine, shoulders, and end in a supported inversion.

Description

30 minute post-cycling recovery/counter pose routine for your ride. Stretch your feet, lower legs, quads, spine, shoulders, and end in a supported inversion.

Comments

  • Marion Morris     Apr 17th, 2013
    Wonderfully amazing post ride. thank you!
  • Marion Morris     Apr 17th, 2013
    Wonderfully amazing post ride. thank you!
    • Noah Maze     Apr 17th, 2013
      Awesome, thanks for taking class Marion!
  • Julya Wu     Mar 18th, 2013
    In the spirit of St. Paddy's Day, this is my go-to class after my Irish dancing lesson every week. It's a calf/life saver! Thank you Noah!
    • Noah Maze     Mar 18th, 2013
      Irish dancing, who knew? It makes perfect sense. Calf smashing is good cross training for everything. I wonder if we should develop a special use tag for Irish dancing... Thanks Julya :)
  • Barb Eschels     Feb 26th, 2013
    Excellent for after a nice long hike! Thanks, Noah!!!!
    • Noah Maze     Feb 26th, 2013
      Thanks Barb! Happy hiking!
  • Rick Widdifield     Feb 13th, 2013
    Make no mistake, this is a perfect post run class as well! Legs love it. thanks Noah!
    • Noah Maze     Feb 26th, 2013
      Running or riding, keep the rubber side down!
  • Heather Malcolm     Oct 21st, 2012
    I loved these 30 minutes! Virasana in all it's forms is a challenge, but calf mashing & practice are helping.

    =D
    • Noah Maze     Feb 26th, 2013
      Heather, I agree about Virasana. The harder poses are the ones that we need most...which is not always great news...
  • Holly Padove     Oct 6th, 2012
    I mean bike ride :)
  • Holly Padove     Oct 6th, 2012
    Great class, bike red or not! Thanks!
    • Noah Maze     Feb 26th, 2013
      Thanks Holly :)
  • Roberta Holanda Maschietto     Jul 15th, 2012
    Thanks for reminding us of our feet! The perfect way to start a post-ride session. Also, really a good way to be quickly mindful of our bodies... I had no idea I'd feel that feet stretch so much. Will definitely do it on a regular basis from now on.
    Thanks Noah!
    • Noah Maze     Feb 26th, 2013
      Thanks Roberta
  • Heidi Schwartz     Jun 5th, 2012
    Thank you, interesting this calf mash. I don't cycle much but in my mind I'm cycling. I have a bicycle. Love the Gomukasana. They seldom do it in NYC, almost can't do it anymore. Thanks for reminding me of this pose. I don't to choose to do it left on my own either, sad to say. I like it though. In mind I'm doing it.
    • Noah Maze     Feb 26th, 2013
      No Gomukhasana in NYC? So glad you joined me in virtual CA!
  • Lise Mueller     May 30th, 2012
    Thank you Noah for another great class. I did it as an evening practice and loved the creative postures. When trying to lie back in virasana, my low back does not feel well, any ideas? However, I did it on a block because my legs are ultra thight. Looking forward to more 30 min classes with you!!
    • Noah Maze     Feb 26th, 2013
      Lise, where did you put the block? If you are sitting on it, you should put a prop under your torso and head too. Otherwise, the thigh stretch is MAGNIFIED a lot.
  • Noah Maze     May 6th, 2012
    Thanks all! I'm super glad you are enjoying the calf mash. Often times my calves get tight when I travel, as i'm on airplanes a lot, so I do it post flight too.
  • Rebecca Buckner     May 5th, 2012
    Thanks Noah!
    • Noah Maze     Feb 26th, 2013
      You are welcome Rebecca!
  • Amy Affelt     Apr 29th, 2012
    Calf mash, where have you been all of my life?! This practice has the perfect combination of everything you need after cycling.
    • Noah Maze     Feb 26th, 2013
      I LOVE calf mash too! :)
  • Sarah Smith     Apr 4th, 2012
    This was the most amazing 30 minutes I have spent lately! Hope it s ok that I did it after runny, not cycling!
    • Noah Maze     Feb 26th, 2013
      Thanks Sarah, running needs much the same thing, I glad it worked for you, and hope it is still working!
  • Heidi Kyser     Mar 27th, 2012
    Noah, this is really helping with the IT band issues I've been having. I'll use it after all my training rides leading up to my next century (wanna join me?). Love to you!
    • Noah Maze     May 6th, 2012
      Would love to! I have not been on the bike in a few months...other than to ride Madeleine to school or run the dog up Runyon...
  • Melissa Lopez     Mar 25th, 2012
    THANK YOU Noah!! This is such a fabulous practice. I'm just starting to ride and love that riding can feel like a true part of my practice...FLOW! Namaste!!
  • Mindy Menard     Mar 19th, 2012
    Just got a new bike and was out for a sweet ride. Perfect to come home and finish off with this practice. Calf Mash, wow!
  • Noah Maze     Mar 12th, 2012
    Thanks all. Mahala, you will feel the stretch most intensely where you are tightest. You can always make the roll smaller, if it feels like too much. As you do it, pull your heels isometrically towards your sit bones and press the balls of your feet down. This will engage your calf muscles and stabilize the achilles as you stretch. Where do you feel the stretch in downward facing dog; is it the same place?
  • Holly Hood     Mar 11th, 2012
    Leg saver just road my first road ride ever 23miles. Calf masher loved it.
    Thanks so much Noah!!!
  • Holly Hood     Mar 11th, 2012
    Leg saver just road my first road ride ever 23miles. Calf masher loved it.
    Thanks so much Noah!!!
  • Mahala Helf     Mar 4th, 2012
    Namaste Noah! With the roll under feeet forward bend, i feel an intense stretch in my lower legs(achilles?) & nothing in the hamstrings. How can you tell if you are overstraining the tendons?
  • Sarah Duncan     Mar 4th, 2012
    Excellent practice for post-run too! Thank you!
  • Julie Brooks     Mar 4th, 2012
    I am forever grateful to you Noah. Another class for my favorites. Thank you. xoxo