Dances with Horses :: Rider Fitness
I'm continuing my series on the flexible spine for the equestrian athlete. Today, we're going to look at Upward Facing Dog (Urdhva Mukha Svanasana). Our blue heeler does this upon awakening each morning, and, amazingly, our 25-year-old pony can do a slightly modified version to scratch those itchy spots on his tummy. Now there's a testimony for youth being determined by the flexibility of the spine!
Not only does Upward Dog strengthen the spine, arms and wrests, but also opens the chest, lungs, and shoulders while stretching the abdomen. This excellent pose also firms the buttocks. A flexible spine enables the rider to move effectively and fluidly with the horse.
Let’s start—
Lie on your stomach. Let your legs stretch back long behind you. The tops of your feet are resting on the ground. Your elbows are bent, palms spread on the floor next to your waist. Your forearms should be pretty much perpendicular to the ground.
Inhale.
Very slowly press your palms into the floor as if you are trying to push the ground away. Gradually straighten your arms. Slowly arch the spine back, articulating your spine vertebra-by-vertebra, lifting your torso off the ground and then the legs. Lead with the nose, then the chin, until you are arched back as far as comfortably possible. Don’t strain the lower back by overstretching. Your torso and legs should be a couple of inches off the ground. Your thighs, arms, and buttocks are firm, but not clenched. Press your tailbone towards your pubis and lift the pubis towards your belly button.
Firm your shoulder blades against your back and draw them down towards the tailbone into a V shape. (Hint—Actively draw the shoulders down and away from the ears. You may have a tendency to hunch them forward and hang from the shoulders. ) Lift through the top of your sternum (wiki).
You can look straight ahead or tip the head back a little. Keep the eyes, face, neck, and throat soft.
Hold for 15 to 30 seconds, b-r-e-a-t-h-i-n-g long and deep.
To end—
Exhale slowly and come back down to the starting prone position one vertebra at a time.
Your horse will love you for your lightness and flexibility in the saddle. As you can see, my young Percheron, Tobias, thinks that yoga is very interesting!
Photo Credits: J. and C., child photographers extraordinaire
Sources: Yoga Journal, Kundalini Yoga
