There are two areas in the body of equestrians that are bound to get short and tight from hours in the saddle. The hamstrings, which are the large muscle group in the back of the leg, and the hip flexors tend to tighten up from riding. It might seem harmless, but over time it can lead to pain in the lower back and have negative effects on your posture and balance in the saddle.
Seated forward bends stretch the hamstrings, but they can actually do harm if performed too hastily. If your hamstrings are really short and tight, a safer choice is a reclined posture. Start by lying on your back with a yoga strap, or any belt or strap that you have on hand, extend one leg straight on the floor, then loop the strap around the foot of the other leg and extend it straight towards the ceiling with your foot flexed. This posture is called supta padagusthasana, and it is an excellent way to legthen the hamstrings without putting undue strain on the lower back. Take 10 slow, deliberate breaths on both sides.
For a gentle stretch in the hip flexors, find your way to sitting, bend your knees and bring the soles of the feet together in baddha konasana. With your spine extended, let gravity take your knees gently towards the floor. Take 10 more breaths in this posture.
Doing a few simple yoga postures at home before riding is an easy way to find more suppleness in the saddle. If you want to learn more about yoga and take a group class, Yoga at the Village in Glendale has a wide range of classes for all levels. Many teachers will take requests from students. If you tell her you are interested in working on a certain area of the body, she might be able tailor the class to suit your needs.
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