As equestrians, we spend so many resources – time, money, and training – on the wellbeing of our horses. We warm up and work the horse’s body to facilitate strengthening and stretching. But sometimes we miss out on doing the same for ourselves. Incorporating yoga into our routine offers unique benefits that directly translate to better riding, enhancing both our own well-being and our connection with our horses.
Yoga teacher and rider Melanie discusses the benefits of yoga for equestrians and provides a step-by-step guide to five top yoga poses tailored for horse riders, along with a 15-minute yoga class designed specifically for them.
Practice On.
Why is yoga good for equestrians?
Yoga helps to improve balance and pelvic stability, ensuring you stay secure even when your horse makes sudden moves. It also enhances mind-body connection, allowing you to give clear and precise commands while moving freely. Core strength gained from yoga supports a strong and upright posture, essential for effective riding. Additionally, yoga improves spinal mobility and body awareness, helping you control your muscles independently. Breath awareness and relaxation practices foster patience and calmness, which is crucial for managing stressful situations with your horse.
Another key factor is that your inner world projects onto your horse. Taking a few deep breaths and slowing down will show your horse that there’s no need to be alert - if you’re nervous and stressed, your horse will feel it and that will impact your training! Same thing when you’re trying to learn or teach your horse something new - there’s a good chance it will take some time! Not getting frustrated with yourself and your horse, but just being in the present moment, can help to bring out a positive outcome.
Meet yoga teacher and equestrian Melanie
I have been horse riding for 15 years, 6 of which accompanied by regular yoga practice. I have felt a significant enhancement both physically and mentally. Inner calm is one of the most important things when it comes to horse riding, especially with younger or more sensitive horses. Being aware of your mind-body connection and knowing techniques to actively calm down helps you and your horse to safely navigate difficult situations. I started a regular yoga practice after I had a horse riding accident. After some weeks of rest I knew I needed to start moving again. The workouts I used to do before were too intense, so I tried yoga and fell in love with it! When I started riding again, I kept with my yoga practice.
A 15-minute yoga practice
Below, you'll find a 15-minute yoga video designed specifically to accompany your horse riding practice. Then, you will find a selection of the top five yoga poses with a description and their benefits for horse riders – but of course any yoga practice is beneficial for horse riding.
Taking this time for yourself will not only improve your physical capabilities but also foster a mental calm that benefits both you and your horse. Join me in this journey to enhance your riding through mindful movement. Your horse will thank you!
Top 5 yoga poses for equestrians
Seated Twist in Thunderbolt
How to:
- Sit on your heels in Thunderbolt Pose. Option to sit on a bolster or yoga block for added comfort (Bonus: more saddle-like feeling!).
- Inhale to lengthen your spine, reach your arms high, and exhale twist to the right, place your left hand on your right knee and your right hand to your right hip or behind you on the mat. Gently gaze to right side.
- Hold for a few breaths, then return to center and switch sides.
Benefits:
- Increases spinal mobility, aiding in more fluid movements while riding.
- Releases tension in the shoulders and neck
- Reduces stiffness in the upper body, enhancing overall comfort and relaxation.
Cat-Cow
How to:
- Start on your hands and knees in a tabletop position with your wrists under your shoulders and knees under your hips. Option: come onto your forearms or sit in thunderbolt for a wrist-friendly practice.
- Inhale, arch your back (Cow Pose), gently lift your gaze and tailbone, drop your belly.
- Exhale, round your spine (Cat Pose), tucking your chin and tailbone under.
- Repeat the flow 3-8 times, moving with your breath.
Benefits:
- Improves spinal flexibility, allowing you to better follow the movements of the horse.
- Releases back tension.
- Enhances body and breath awareness.
Balancing Table Top
How to:
- Start in a tabletop position with your wrists under your shoulders and knees under your hips.
- Extend your right arm forward and your left leg back, keeping your hips and upper body parallel to the mat.
- Variations to add movement:
- Arm and leg back to roll out your wrist and ankle to increase joint mobility and move the joints independently from the limbs.
- Lower and lift arm and leg to strengthen core and back muscles.
- Arm and leg out to the side (diagonal line) to strengthen core and back muscles.
- Hold or move through the variations, then switch sides.
Benefits:
- Strengthens core and back muscles, essential for maintaining balance and posture while riding.
- Enhances coordination between upper and lower body movements.
- Boosts balance and overall stability.
Warrior II, Side Angle, Reverse Warrior Flow
How to:
- Begin in Warrior II: Step your feet wide apart, and turn your left foot to the side at about 90 degrees with toes slightly turned in. Bend your right knee, keeping it over your ankle. Heel of front foot aligned with arch of back foot. Extend your arms parallel to the floor, palms down, gazing over your right hand.
- Transition to Side Angle: Lower your right hand or forearm to your right thigh, extending your left arm straight up or forward, upper body turned to side, shoulders stacked.
- Move to Reverse Warrior: Stretch back and lift your right arm overhead, sliding your left hand down your left leg.
- Repeat 1-4x on each side, taking time in each position.
Benefits:
- Improves stability, core, lower body and pelvic floor strength.
- Enhances coordination and fluidity, mirroring the fluidity needed in riding.
- Opens the hips and side body, improving range of motion and comfort in the saddle.
Half Split
How to:
- Start in a low lunge with your right foot forward and left knee on the mat. Option to use blocks or books underneath your hands to bring the mat closer.
- With your exhalation, shift your hips back, straightening your right leg into Half Split, keeping your hips square and folding from your hips to feel a deep stretch in the right hamstring. You can keep a soft bend in your knees or keep your body upright.
- Hold for a few breaths, then switch sides.
Benefits:
- Stretches the hip flexors, hamstrings, and calves, aiding in better leg positioning.
- Enhances balance and flexibility in the lower body, essential for maintaining a secure seat.
Connect with Melanie
- Instagram: @melaniekristinayoga
- Website: melaniekristina.com
- YouTube: @MelanieKristinaYoga
