4 quick yoga workouts that will improve your triathlon performance

You’re a busy triathlete with a job, family, social life… so how do you find the time to fit all these extra sessions and workouts in? And why should you?

Well, yoga is the ideal ‘quick’ exercise to slot in, as it works so many key muscles that you use in triathlon.

The stretches I’ve included aren’t what I’d call the ‘perfect’ routine, but if you drop down onto your mat three times a week and commit to these four hardworking stretches I’m happy you’ll have covered most of the bases.

The muscles you’ll target here include the hip flexors, upper quads, glutes, iliotibial band, lats and hamstrings.

Best yoga exercises for triathlon

Hold each static stretch for 20 seconds or longer. Repeat each dynamic (moving) stretch x4.

1. Extended Child

Aim: To stretch the latissimus dorsi (‘lats’) after swimming or riding.

Method: From all fours sit back towards your heels and stretch your arms overhead. Spread your fingers wide and lean back away from your hands.

There are lots of variations of this stretching including hooking the thumbs to gain a deeper lat stretch and moving both hands across to the left side, and then the right to target the sides of the back.

2. IT Band Lunge

Aim: A great multitasking technique, targeting the upper quads, hip flexors and iliotibial band while also giving the back and hips a tension-releasing side stretch.

Method: Start on all fours. Step your right foot up in between your hands and lift your upper body. Tuck your backside in and slowly slide forwards into the lunge.

Place your right hand on your right thigh and sweep your left arm over.

3. Figure Four Stretch

Aim: Stretch the glutes (and piriformis) A must-do technique!

Method: Lie on your back with your legs bent and feet on the floor. Lift your right leg, turn your knee out and lay your right ankle on top of your left thigh. Remain here if this feels tight.

To go deeper lift your left foot off the floor and hug the legs in towards you. You can either hold behind your left thigh or on top of your left shin.

Play with tilting the legs slightly to the left to target the piriformis muscle in the centre of your glutes.

4. Hamstring Strap Stretch

Aim: Stretch the hamstrings in a relaxed, accessible way. With an option to also target the calves.

Method: Lie on your back. Bend your left leg. Loop a yoga strap (or dressing gown belt, long sock or sweatshirt sleeve) around your right foot and straighten your right leg up towards the ceiling. Hold for at least 30 seconds.

To switch focus to the calf muscles, shuffle the strap onto the ball of the foot and tilt your heel up towards the ceiling.

These exercises were taken from Lexie Williamson’s books Yoga for Runners and Yoga for Cyclists, by Bloomsbury Publishing.

Top image credit: Getty Images