Are you a new or experienced equestrian? I have in this last year started riding regularly and man is it ever hard on the body (but oh so worth it). These 7 poses have been my saving grace when I finish riding.
No props required.
1. Goddess Pose – Turn to face the long edge of your mat. Taking your feet wide, and turning toes out and heels in. Bend the knees. Bring the hands to rest on the thighs. Or to intensify lower down onto the forearms, using the elbows to press the knees out. For a shoulder release, bring your right hand to right thigh and drop the shoulder down. Repeat to left.
2. Yogi Squat – Bring the feet in, just wider than the hips. Keeps heels in and toes out about 45 degrees. Drop the hips down. Bring the hands together at the heart, using elbows to push knees wider. Let your tailbone be heavy. Reach the crown up towards the sky.
3. Ragdoll Fold – Turn the toes forward. Lift the hips, straightening the legs any amount. Clasp hold of opposite elbows, swaying side to side. Decompress, letting the belly rest over the thighs.
4.Toe Squat – Come to kneel. Tuck the toes under and let hips rest on the heels. If too intense, bring hands to the floor to move slightly forward. Hold for a few slow steady breaths. To counter, untuck the toes and bring the hands back behind you. See if you can lift the knees up off the mat. Broaden and open through the chest.
5. Sphinx – Lower down to the belly. Lengthening the legs back. Forearms down and fingers pointing forward. Shine heart forward, pulling shoulders back. Keep tail reaching towards end of mat. Take the right forearm on a diagonal. Bend the left knee. Reach the left hand back to clasp the foot, or hook it in the elbow. Repeat on other side.
6. Equestrian Pose – From kneeling, step the right foot forward between the hands. Stack the right knee over the ankle. Press the hips forward and down, keeping fingers down. Hold for a few breaths. Repeat other side.
7. Half Saddle – From a seat, bring the right foot back along the hip. Keeping the thigh bone parallel to the long edges of the mat. Keep calf along side the thigh. All toenails pushing into the floor. Keep left foot out front. Lift up and tuck the tailbone under. Lower back to your edge. Maybe the hands, or the forearms or back all the way. Go only as far as you can keep the knee down. Repeat on the other side.
These 7 poses come from a 20 minute Yoga for Equestrians class on my channel.