Indoor cycling can leave your hips tight and back aching. Here’s how Dragon Pose can restore your mobility and improve your stride.
(Photo: Carrie Lehtonen )
Published November 5, 2026 06:05AM
SUMMARY:
- Indoor cycling and low aero-position riding cause repetitive hip flexion, which can tighten the primary hip flexors and lead to lower back pain and stiffness.
- Dragon pose is a recovery stretch that restores hip extension and improves mobility.
- Hold a deep lunge for three to five minutes per side to complete the dragon pose and reap its benefits.
The yin yoga pose we love to hate, Dragon Pose, is a smart recovery tool for cyclists to improve hip extension. Because cycling involves repetitive hip flexion at the top of the pedal stroke, the primary hip flexor muscle (psoas major) can tighten and become compressed over time, making it harder to access a powerful position off the bike.
The low torso angle on a tri-specific bike provides aerodynamic benefits, but also requires greater hip flexion. In the aero position, the hip flexors, which not only flex the hip but also stabilize the pelvis and lower back, repeatedly contract without fully extending, shortening the muscles and potentially leading to low back pain and stiffness.
Dragon Pose is useful for triathletes who spend a lot of time folded over the handlebars during indoor training through the winter. It can also help you during the warmer months by restoring hip extension and preparing you for the longer stride that running off the bike demands. On the run, you repeatedly load one leg as the hip extends behind the body. Dragon Pose simulates that position, so you step off the bike feeling ready to hit your running stride.
How to do it
- From all fours, step your right foot forward between your hands into a lunge. Extend your left leg behind you until you feel a stretch in the front of your left hip and thigh. If you need extra cushioning, place a blanket under your left knee, or use a bolster or a folded blanket under your shin to lift your back knee off the floor.
- Bring your hands to the floor, or use a yoga block under each hand on either side of your right foot at a height that lets you feel a stretch in the front of your back hip. You can also bring your hands to your right thigh and lift your chest.
- Move your right foot farther forward for a deeper stretch, or bring it closer for less intensity. Soften your shoulders and gaze forward or down to relax your neck.
- Hold the pose for three to five minutes. Then shift your hips back while straightening your front leg. Flex your toes toward you and pull your heel back. You can also exit the pose by placing your hands on the mat, tucking your toes under, and moving into Downward-Facing Dog Pose.
- Switch to the other side and hold for the same amount of time.
- After finishing both sides, lie on your back with your arms and legs straight and take a few deep breaths.
When to do it
Add Dragon Pose to your recovery routine. Practice this pose after a training ride or race to stretch the hip flexors and improve hip mobility.
Keep in mind that multiple bike fit factors affect hip angle and comfort. This guide provides five elements of a proper bike fit for smoother pedaling and to keep your position within your comfortable hip flexion range.
Improving hip extension can help you feel less compressed on the bike, move more easily through transitions, and ease low-back discomfort.
