In March we rolled up our yoga mats and travelled to Belgium (via Amsterdam) to support Team Specialized-lululemon at one of the most epic cycling races ever, the Tour of Flanders. Flanders is known as epic because of its 100-year history and course full of climbs on uneven, slippery cobblestones.

Two days before the race, I taught a yoga class to the team. I tried to imagine I was a pro cyclist pre-epic race, and put together a class to relax nerves and gently stretch cycling muscles, with a playlist that’d ensure our little carpeted hotel meeting room / temporary yoga space would be bumping. Without further ado, here are the reasons that yoga makes you a more badass cyclist:

1. oxygen chills you out

We started with a deep breathing exercise that you can do anywhere at any time you feel a little stressed. (Just between you, me, and the internet - I sometimes do this exercise on the plane during turbulence). Inhale, counting slowly to 4. Hold at the top for the same amount of time, and then exhale slowly for 4. Make this next level by doing it with alternate nostrils using your hand (– and in case you’re wondering, you can get away with this version in the air without looking too crazy), and repeat for 3-4 minutes.

Deep breathing triggers your parasympathetic nervous system, which calms the body and mind. It also helps bring oxygen to cells so that the detoxification process can occur. You’re going to need as many relaxed and oxygenated cells as possible if you’re about to take on a climb like the Oude Kwaremont.

2. dear quads, are you there? it’s me, yoga!

How do you thank your quadriceps and hamstrings for powering you on the bike? You give them some love back on the mat, as well as the body parts that support your legs bigtime, like your hip flexors and groin. Watch these how-tos from our ambassador, Ted McDonald:

Lengthen your hamstrings >>
Stretch your quads and psoas >>
Thank your inner hips and groin >>

3. it’s all mental

Here’s a little well-known yoga secret: yoga poses are sometimes ridiculously hard so that all you can think about during the pose is where your various body parts are and what they’re doing. Who cares if you can’t get into pretzelasana? In your quest to figure it out, you forgot all about that world class sporting event you have coming up and you’ve forced your brain to uni-task. So tricky, yoga!

4. #balance

In addition to balancing your body and mind, yoga also reminds you to stop and have fun along the way by keeping you inquisitive and playful. At dinner with the team following class, I learned about one of Belgium’s most popular exports: Speculoos, a crushed cookie spread that Gordon and I literally became addicted to for the rest of our trip, thanks to our hotel breakfast buffet. Yoga reminds you to appreciate the journey and eat some crushed up cookies along the way.

team specialized-lululemon + yoga

Watch Evelyn Stevens talk about yoga, cycling, and Flanders:

a few other things that make you fast

Of course, the other factors that make cyclists really fast include straight up hard work, hours of training, a supportive team, coaches, determination and drive. Practicing yoga is a tool that that can give you a competitive advantage by relaxing you, strengthening your muscles, and providing mental clarity. Cobble what!?

Learn more about yoga for cycling (including a series of yoga vids for cyclists!)
Learn more about Team Specialized-lululemon or follow the team on Twitter

Joining a yoga class once or twice a week will increase your focus and agility in other sports, by stretching your muscles and tendons and increasing your flexibility.

Below are the steps to Dancer's pose (Natarajasana). This pose helps you develop concentration and balance, strengthens and tones your leg muscles, and opens your shoulder and chest muscles.

Maintain steady inhaling and exhaling throughout the pose. Remember to listen to your body, and stop if you feel any pain.

step one

Begin by standing comfortably with your feet together and your arms by your sides. Take a deep breath, and shift your weight to your right foot. Bend your left arm at the elbow and hold your hand with the palm up.

step 2

Lift your left foot behind you, and reach back with your left hand. Grab the inside or outside of your left foot.

step 3

Raise your right arm up towards the sky (or the ceiling of the arena), and slowly begin to lower your right arm so that it is parallel to the ground. At the same time, kick your left foot into your hand, and extend your left leg.

step 4

Keep looking forward while you balance on your right leg with your right arm extended straight and hold for about eight breaths.

To release the pose, let go of your left foot, bring your right arm down, and return to standing pose. Repeat these steps on the other foot.

To find a complimentary yoga class near you, check out your nearest store's event calendar: http://www.lululemon.com/stores/

'Tis the season to be busy. You know what I’m talking about. It’s the holiday season and we’re all juggling something. Whether it’s work, family and friends, holiday parties, or spending hours shopping for that perfect gift… who can find time for themselves? This is one of the most common times of the year to let our exercise routine go by the wayside. Don’t let it. Here are somes ways to make the most of your season:

put yourself first

Many of us do everything for everyone before doing just one thing for ourselves. Give yourself a gift this holiday season. Focus on nurturing your mind and body by doing a few things to energize, motivate, and help you be happy. One of the best things to do is to exercise. Working out can recharge your batteries during these frenzied days of festivities. By finding time for yourself, you’ll have more to give to others and more holiday cheer.

set yourself up for success

Make the most of your time by scheduling exercise into your calendar. Just like your work or school assignments, appointments and dinners with friends, put exercising on your to do-list. Set yourself up for success by carving some time out for YOU.

nail down a schedule

Take just five to ten minutes a day to come up with a plan so that you can nail down a schedule. Feel like getting your heart pumping by going for a run? Need to find some zen time at a gentle yoga class? Want to let your spirit soar at a dance class? Just like with goals, writing something down helps you commit to that action and will hold you accountable. There will be less wiggle room to flake out if you have it scheduled into your life.

make it a habit

By scheduling fitness into your daily routine, we can eventually create a pattern and make it a habit. The benefits of a healthier and happier you are worth it!

The entire online community team will be sweating every day next month! Join us in January for our "sweat once a day" challenge: www.lululemon.com/community/challenge