This article was first published at Triathlete

Spending hours in aero position makes tight muscles unavoidable. After your next ride, try these four yoga poses from YogaFit founder Beth Shaw to alleviate lower back pain and tight quads, hips, hamstrings and chest muscles.

For chest and shoulders:

Cobra Pose

Lie facedown and place your hands underneath your shoulders. Gently press up, keeping a slight bend in the elbows.

For quads:

Quad Stretch

From a kneeling position, sit back on your heels. Place your hands on the floor next to your hips. Lift your hips and chest to the sky. For a deeper stretch, place your forearms on the floor.

For hips and glutes:

Upside Down Pigeon Pose

Lie face up on the floor, and bring your right ankle to your left quadriceps. Pull your left knee in toward your body; push your right knee away gently.

Forward Fold

While standing, hinge forward and fold at the hips. Grab onto elbows, or for more intensity, grab your ankles.

Source: Triathlete