Dances with Horses :: Rider Fitness
The flexibility of the spine is vital to the rider’s ability to achieve safe and effective horsemanship. Today, let’s learn a yoga exercise for equestrians that will not only create flexibility in the rider’s spine, but will also make you feel fantastic!
You may have heard friends or acquaintances who do yoga refer to their practice. That used to sound kind of mystical, intimidating, and even a bit lofty to me. Before I began my yoga practice, I envisioned groups of yogis in dimly lit rooms wearing those diaper thingies and chanting while twisting themselves into pretzels. (I strongly suspect there are many yogis out there who just might think that your jumping over a wall on the back of a thousand-pound horse with a mind of its own is pretty mystical as well! )
Your yoga practice simply means your individual experience with yoga as it evolves over time. Anyone can begin a yoga practice, even if you don’t feel very strong or very flexible to start. I began after I broke my back years ago. You can do yoga in your living room, your back porch, or your riding arena, anywhere. Later, we’ll look at some simple yoga exercises you can do on the back of your horse.
Some of you cowboy types may think that yoga is only for girls. (Is my cowboy husband reading this???) Not true! A flexible spine is healthy for everyone. Let’s begin—
Cat Cow for the Equestrian Athlete
Begin in neutral spine: Begin on your hands and knees, wrists beneath the shoulders, knees shoulder width apart. Keep your spine neutral.
Neutral Spine Visualization:Visualize your spine as a straight line between the shoulders and the hips. You might imagine this line stretching in two opposite directions from your mid section—out through the crown of the head and back through the tail bone. Keep your core activated, belly button to spine.
Cow: Inhale. Drop the belly in a saggy cow. Begin at the tailbone up the spine, so that the neck is the last part to move. Look up and keep your eyes soft.
Cat: Exhale. You can even hiss like a cat here. Go on, it’s fun! (Imagine an arena full of giggling kids doing this at vaulting practice.) Slowly flex your spine up in an arched position with the head down. Pull your bellybutton to your spine, and keep your abs activated. Your arms should be straight, but don’t lock your elbows.
Repeat: Continue the cat cow slowly and rhythmically. When warmed, do it in a fluid motion. And, remember, don’t hold your breath. B-r-e-a-t-h-e!
Benefits: Yoga exercises help to create both strength and flexibility—vital for the equestrian athlete who wants to ride his or her horse effectively and safely. With its benefit to the spine, this yoga exercise is called the Kundalini chiropractor by some! Practiced regularly, the Cat Cow exercise creates beautiful flexibility of the spine.
Your equine partner will thank you for enhancing your strength and flexibility!
Photo credits: J. and C., child photographers extraordinaire
Sources: About Yoga; Kundalini Yoga
