Dances with Horses :: Rider Fitness
Plow Pose
Maintaining a flexible spine not only helps to keep us younger but enhances our ability to ride our horses.
Regular practice of the plow pose (Halasana) and its variations greatly increase the flexibility of the upper region of the spine. It releases tension in the neck and throat. And as it stretches and strengthens the muscles of the back, shoulders, and arms, plow pose is a very good stretch for the equestrian athlete.
Ready?
From the shoulder stand, exhale and bend from the hip joints to slowly lower your feet to the ground above and beyond your head. The legs should be extended and the spinal column should be as perpendicular to the ground as possible. When your toes are on the ground, raise your lower back and pelvis towards the ceiling.
Maintain a relaxed and soft neck. Drawing your chin away from your chest helps. Press your arms down on the ground.
A variation of this pose is to release your lower back and stretch your hands out behind you on the ground opposite to the legs. Clasp your hands together. You can bend your knees for a deeper stretch. You can also do this pose with your feet apart. Straighten the knees and walk the feet out to the sides as far as possible.
The plow pose is usually performed from 1 to 5 minutes. Remember to breathe while holding the pose. Exit the pose by bringing the arms to your lower back region and roll out of the pose on an exhalation.
By enhancing the flexibility of your spine, you and your horse will enjoy a much smoother ride!
