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Downward dog builds strength, mobility, and flexibility in one convenient move. Tone your arms, open up tight shoulders, and stretch the backs of your legs by holding the pose, says Bentle. Extra tight hamstrings? Pedal out your legs to further loosen up.
Mobile hips are key to a smooth pedal stroke, and Porter-Rand says hip circles can help. Start in tabletop with one leg extended. Draw your knee to your arm, then circle it up and back to its original position. Repeat a few times in both directions, then switch sides.