Three Yoga Poses for Equestrians

by Melissa Krumholt

The popularity of yoga has spurred the growth of yoga geared toward specific sports activities, such as tennis and running.  Horseback riding is no exception.  Whether you ride to compete or simply for pleasure, your balance and comfort in the saddle can be improved by practicing a few yoga postures and simple breathing techniques

.    

Focus on Good Posture

Good posture is essential while horseback riding, and the regular practice of yoga promotes good posture.  In the saddle, the back should be straight but not stiff, and there should be a natural curvature in the lower spine.  Downward Facing Dog is central to many styles of yoga because it elongates the spine, which encourages good posture.  To begin, come to your hands and knees on a yoga mat.  Bring your hands forward about 3 to 4 inches, tuck your toes under and press your hips toward the ceiling, bringing the body into a V-shape.   As you press your hands firmly into the mat and work on moving your heels toward the floor (they may not reach in the beginning), you should feel your back muscles and hamstrings stretch and lengthen.  Hold the pose for 5 to 10 deep breaths and then return to hands and knees.  Repeat this exercise at least five times to increase suppleness in the spine.

 

Loosen the Hips

Riding horses puts a lot of strain on the hip flexors from the action of straddling a saddle and balancing there for long periods.  Regular stretching of the hip flexors will make riding more comfortable, and it will also allow a deeper, thus safer, seat.  Equestrians can practice Bound Angle Pose to open and stretch the hips.  To move into this posture, sit on your mat and bring the soles of your feet together allowing your bent knees to gently fall out to the sides.  Do not force the stretch, but rather, let gravity take over as your knees move toward the floor.  If you want a deeper stretch you can slowly fold your upper body forward over the soles of your feet.  Be sure to stop when you feel sensation in your hips.  Hold this pose for 30 seconds to 2 minutes, remembering to focus on your breath.

Stretch the Shoulders

There are many yoga postures for stretching the shoulders, but one that is particularly beneficial to equestrians is the pose called Wide-Legged Forward Bend with hands clasped behind the back, also known as Prasarita Padottanasana C.  This posture will not only provide an excellent stretch for the shoulders, it will also stretch the hamstrings, which tend to get short and tight from riding.  Begin by standing sideways on your mat with your legs extended into a wide stance, making sure that your feet are parallel to each other.  From here, clasp your hands behind your back and take a deep inhale.  Exhale as you fold forward bringing your head toward the floor.  If it is accessible, you can extend your hands further over your head for a more intense stretch in the shoulders.  Hold this posture for 5 to 10 breaths.

Focus on Your Breath

Breath is vital to the practice of yoga.  Focusing on the breath while practicing yoga helps to center and calm the mind – qualities that are also important when riding a horse.  Simply remind yourself to return to your breath when your mind begins to wander.  With practice, focusing on your breath will become second nature on the mat and on your horse.