Tour de Nebraska is blessed to have our new friend Madeline Wiseman host free yoga everyday, Wednesday through Saturday at 3 pm. sthira sukham asanam means steadiness and ease in posture and is a guide for yoga asana practice. 1) Breath is never compromised. Let your breath guide you in and out of postures. If it becomes short or disturbed, come out of that particular movement until you can breathe freely. Ask yourself, “Are you moving in sync with your breathing?” “Is your breath calm and smooth?” 2) Be mindful of your thoughts as you practice. Where is your attention placed? The mind will wander to thoughts and images; the practice is to return focus to the body and the breath, without judgement. A sense of calm and self-awareness increases when thoughts are focused. 3) Is there a balance of stability and a sense of ease as you perform the poses? Every posture can be modified for accessibility. Not a goal oriented practice toward certain physical shapes (although improving flexibility, strength, endurance and balance are wonderful side effects) but an inward practice to access calm, increase self-awareness and improve life perspective. 
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Hamstrings – standing, kneeling, seated and supine forward bends
Upper Back and Shoulders – twists Hip Flexors - lunges, bridge/camel/cobra/sphinx Hips, Gluts, IT band – pigeon pose Adductors – butterfly pose Quads, Hip Flexors – hero pose Ankle stretches– circles [email protected] 
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Madeline Wiseman has merged her two passions at Tour de Nebraska. She instructs and practices yoga and is an avid cyclist. Really, she has had some amazing cycling experiences in her life! Please join me in welcoming her to our TDN family. I am excited to get to know her and to share these passions with all of our enthusiastic riders!
Photo credits: UNL Marketing & Madeline Wiseman
Photo credits: UNL Marketing & Madeline Wiseman