This is deep stretch for your legs, thighs and back. Especially for the thighs and gluteus muscles which are the largest muscles in the body. This stretch is done slowly and will serve to relax much of the tightness that accumulates in the back and legs.
Do a lunge with your right foot forward between your hands.
Slide your foot toward the left side of your body until the knee and calf are on the floor.
Slowly bring your elbows to the floor in front of you and slowly lower your torso down, to your forearms.
If at any time you feel pressure in your right knee don't drop down any further. Aggravating your knee should never be the goal.
If there is not pressure in knee continue to lower down and then stretch your arms out in front of you. Relax into the pose, forehead lightly touching the floor and feel the stretch through your leg and back.
Don't forget - Breathe. Slow and Deep.
Once you have done this for a few minutes. Repeat for the other leg.
Try the other exercises featured on our Bicycle Stretching Tips page.
You might also be interested in a great E-book written by bicyclists who also teach and practice yoga. This book shows many great tips for post and pre ride stretching, as well as daily stretching that can make that next ride easier. You can find the book link for
Yoga for Cyclists at Road Bike Rider a weekly online news magazine that writes about all things a road bike rider wants to know.