Creating a Pre-Ride Yoga Routine: How Equestrians Can Harness the Power of Yoga

If you ride horses, no matter what your discipline, you know that time spent in the saddle is a blend of physical energy, mental focus, and a deep connection with your horse. But you also know that you can’t just hop on and go. Horses require meticulous care and attention.

It’s easy to overlook the importance of self-care, but just as you care for and prepare your horse before a ride,

it’s equally important to prepare yourself

Photograph of Sarah Samaan by Susan Stickle

As a competitive dressage rider and a registered yoga teacher, I’ve found that incorporating a brief yoga routine before mounting up can help me to feel more centered, flexible, and ready to train and compete at my best.

In fact, I credit my decades-long yoga practice, along with a fantastic trainer and a wonderful equine partner, for my ability to achieve a USDF Silver medal.

In this article, we’ll explore a simple yet effective pre-ride yoga routine designed to awaken your body, calm your mind, and enhance your overall riding experience.

Why Yoga Before Riding?

First let’s consider the benefits of yoga for equestrians of all stripes. Yoga not only stretches and warms up the muscles you'll be using but it also aligns your posture and breathing with the mindfulness that riding demands.

By creating a consistent pre-ride yoga practice, you can:

• Improve Flexibility:  You already know that riding requires conscious flexibility, particularly in the hips, lower back, and shoulders. Yoga poses target these areas, ensuring your body is supple and ready for the ride.

• Enhance Core Strength: A strong core is crucial for stability in the saddle. This is true whether you want to ride a powerful sitting trot or head out on the trails. Yoga engages your core muscles, helping you maintain a balanced seat. Not only does this make you a more effective rider, it also keeps you safer and helps to keep your horse’s back more comfortable.

• Promote Mental Clarity: Yoga incorporates breathwork and mindfulness, which can help you stay calm and focused, reducing anxiety and distractions. The breath is one very important way that you communicate with your horse.

• Prevent Injuries: Warming up your muscles and joints with yoga can help prevent injuries that may occur from tightness or stiffness. And a balanced body means a balanced horse.

Easy Seated Pose

Your Pre-Ride Yoga Routine

This pre-ride yoga routine is designed to be completed in about 10-15 minutes, making it easy to fit into your busy schedule. It includes poses that target key muscle groups and incorporates simple breathwork to prepare you both physically and mentally. Even incorporating pieces of this routine can make a difference for your ride and your mental clarity.

Easy seated pose (Sukhasana) with Breath Awareness

• How to do it: Sit on the floor with your legs crossed in a comfortable seated position. If needed, you can place a folded blanket or thin cushion under your seat bones to elevate your hips and keep your spine aligned. Rest your hands on your knees or thighs with your palms facing up or down, whichever feels more natural. Close your eyes and bring your attention to your breath. Inhale deeply through your nose, feeling your belly expand. Exhale slowly through your nose, allowing your belly to relax. Continue this mindful breathing for 5-6 deep breaths or as long as feels comfortable, cultivating a sense of calm and focus.

• Benefits: Focusing on your breath helps calm the mind, reduce stress, and improve concentration, setting a peaceful tone before your ride. Sitting tall with an aligned spine promotes good posture, which is crucial for maintaining balance and control in the saddle.

Cat-Cow Stretch (Marjaryasana-Bitilasana)

• How to do it: Roll forwards into a tabletop position. Align your wrists below your shoulders, palms flat on the ground, and your knees in line with your hips. Inhale, arch your back, and lift your head and tailbone (Cow Pose). Exhale, round your spine, and tuck your chin to your chest (Cat Pose). Repeat this movement for 5-6 breaths.

• Benefits: This dynamic stretch warms up the spine, improves flexibility, and releases tension in the lower back—a crucial area for riders.

Downward Facing Dog

Downward-Facing Dog (Adho Mukha Svanasana)

• How to do it: From tabletop, tuck your toes under and lift your hips toward the ceiling, forming an inverted V shape with your body. You can bend your knees if that feels more comfortable. The important thing is to allow your spine to lengthen. Keep your hands shoulder-width apart and your feet hip-width apart. Hold for 5-6 deep breaths.

• Benefits: This pose stretches the hamstrings, calves, and shoulders while also lengthening the spine—perfect for releasing tension and increasing flexibility.

Low Lunge (Anjaneyasana)

• How to do it: From Downward-Facing Dog, step your right foot forward between your hands, lowering your left knee to the ground. Lift your arms overhead, keeping your shoulders relaxed. Hold for 3-4 breaths, then step back into downward-facing dog and switch sides.

• Benefits: Low Lunge stretches the hip flexors and opens the chest, promoting greater mobility in the hips—a critical area for maintaining proper riding posture.

Warrior II Pose

Warrior II (Virabhadrasana II)

• How to do it: From Low Lunge, lift your back knee and turn your back foot out to a 45-90 degree angle, opening your hips towards the long side of your mat. Classically we think about a heel-to-arch-alignment, but work within your own body’s parameters. It’s fine if your hips don’t open all the way. Try opening the hips towards the top corner of your mat, which will give your pose the same intention. You’ll want to keep your torso over your hips, so you may need to step the back foot in a bit. Think about tucking your front glute under, keeping the front knee in line with your second toe. Extend your arms parallel to the floor and gaze at a point beyond your front middle finger. Hold for 3-4 breaths, then straighten the front leg and bring the back foot forward into Mountain Pose (see the next pose), and switch sides.

• Benefits: This pose strengthens the legs and core while enhancing balance and focus—qualities that directly translate to better control in the saddle.

Mountain Pose

Mountain Pose (Tadasana)

• How to do it: Stand with your feet hip-width distance apart, arms by your sides, and weight evenly distributed across your feet. Feel the big toe mound, the little toe mound, and the ball of your heel. Close your eyes and take a few deep breaths, inhaling through your nose and exhaling through your mouth. Focus on grounding yourself, feeling the connection between your feet and the earth. 

• Benefits: This pose helps you center your mind and body, creating a sense of stability and readiness.

Standing Forward Bend (Uttanasana)

• How to do it: From Mountain Pose, exhale and fold forward at the hips, reaching your hands toward the floor. Let your head hang heavy and bend your knees slightly if needed. Hold for 4-5 breaths. Don’t feel as if you have to struggle. You can use blocks to support your hands and allow a comfortable stretch.

• Benefits: This pose gently stretches the hamstrings, calves, and lower back, helping to release any remaining tension before your ride.

Child's Pose

Child’s Pose (Balasana)

• How to do it: Gently come down to a table top position. Next, sit back on your heels, and fold forward, bringing your forehead to the mat. You can put a pillow or folded blanket under your head or between your hips and legs for support. Extend your arms in front of you. Begin with a side body stretch, walking your hands to the right of the mat and feeling the right body stretch. Keep your hips centered over your heels to deepen the stretch. Stay for 5-6 breaths, then move to the other side and repeat. To finish, extend your arms in front of you or rest them by your sides. Hold for 5-6 deep breaths.

• Benefits: The side body stretch helps to stretch and release the latissimus dorsi muscles of the back and improve shoulder flexibility. Child’s Pose is a restorative pose that allows you to relax and center yourself, making it an ideal way to end your pre-ride routine.

Savasana (Corpse Pose)

• Lie flat on your back with your legs extended and feet slightly apart. Allow your arms to rest by your sides with your palms facing upward. Gently close your eyes and take a deep breath in, then exhale slowly, letting your body sink into the ground. Relax every part of your body, starting with your toes and moving up through your legs, hips, back, arms, and neck. Soften your face, releasing any tension in your jaw and forehead. Stay for 3-5 minutes.

• Benefits: By focusing on stillness and breath, Savasana enhances your ability to stay present, a skill that can benefit both your riding and daily life.

Final Thoughts: Setting your intention Before Your Ride

After completing this yoga routine, come back to a seated posture and take a moment to set your intention for your ride. Whether it’s maintaining a calm mind, achieving better communication with your horse, working on a new exercise, or simply enjoying the ride, setting an intention can help you stay focused and present.

By integrating yoga into your pre-ride preparation, you’re not only taking care of your body but also fostering a deeper connection with your horse. I’ve experienced firsthand how the mindfulness and physical benefits of yoga can enhance the riding experience. Give this simple routine a try before your next ride and see how it transforms your time in the saddle.

Yoga for Seniors: The Physical Benefits

As you age, it’s normal for the body to become less flexible and to feel a little weaker. Your sense of balance may also become less certain. It’s understandable that these changes may cause some people to avoid exercise out of fear or frustration. But in many cases, that may only cause these problems to accelerate.

Regular exercise is vital for preserving your mobility, strength, and flexibility. Walking, biking (including stationary cycling) and going to the gym are all good options. But yoga has a unique range of benefits that makes it a great fit for many seniors, and a perfect add-on to other forms of exercise.

If you scroll Instagram, it’s easy to feel that yoga is out of reach.

Brightly tinted photos of bendy yoga practitioners balancing on one leg (or even one arm!) can be intimidating. But the truth is that most people who practice yoga don’t do these poses. And the ones who do have often spent years developing the skills that the sparkly Instagram influencers are so eager to show off. Don’t let them intimidate you. You don’t have to be flexible, skinny, or a Zen master to get started. There is a style of yoga to suit almost everyone.

But will a gentler form of yoga do you any good? The answer for most people is yes! Recent research looking into the effects of yoga on senior health shows important and sustainable benefits.

A recent study published in the Annals of Internal Medicine reviewed 33 studies of yoga in people over the age of 65. The studies included seniors living in the community, others in nursing homes, and some with chronic diseases. Hatha yoga (what we typically think of as yoga) and chair yoga were the main styles of yoga that were evaluated,

In this review, yoga was found to improve lower body strength and endurance. There was also evidence that yoga improved balance and reduced signs of frailty.  Although the researchers could not say whether yoga was any better than other types of exercise, other studies have found evidence of improved mental health and cognition in seniors.

If you’re an older adult and wondering if yoga is for you, here’s a quick rundown of the ways yoga can enhance your health and wellbeing.

Of course, if you’re dealing with injuries, health conditions, or unexplained pain, check with your physician before starting a yoga program—or any form of exercise.

Improved Flexibility and Range of Motion: One of the most noticeable benefits of practicing yoga for seniors can be improvement in flexibility and range of motion. Yoga postures, or asanas, gently stretch and elongate muscles, tendons, and ligaments, promoting suppleness and reducing stiffness. Regular practice can help you maintain and even improve your ability to perform daily tasks, such as bending, reaching, and turning, with less discomfort or strain.

Enhanced Strength and Balance: Yoga poses not only improve flexibility but may also build strength in the muscles, particularly the core muscles that support the spine and provide stability. This strength training aspect of yoga is crucial for seniors, as it may reduce the risk of falls and fractures. Balance issues are common in older adults. If you have balance problems, be sure to check with your doctor before starting yoga.

Increased Energy and Vitality:  The combination of physical movement, breathing exercises (pranayama), and meditation can help refresh your mind and body. And as a result, many seniors find that they can participate in more activities, stay engaged in their communities, and maintain a more active and fulfilling lifestyle.

Stress Reduction and Mental Well-being: The practice of yoga is not limited to physical exercise; it also encompasses mindfulness and relaxation techniques. If you’re a senior, you know that many people in this age group face emotional challenges, including stress, anxiety, and depression. Yoga encourages deep breathing and can calm the mind.

Yoga also has potential benefits for the heart, which I covered in a previous article.

If you’re curious about yoga, first check with your doctor to be sure it’s a good choice for you. Next, find a yoga studio with classes for seniors and beginners. Or look for a certified yoga teacher who is comfortable and experienced in working with seniors or those with physical limitations.

Yoga is a holistic practice that offers a wide range of physical benefits for seniors. By making yoga part of your routine, you may experience increased flexibility, improved balance and stability, stronger muscles, and reduced pain and discomfort.

With proper guidance and a gradual approach, yoga can be transformative.

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Say Hello to Your Psoas: Yoga’s Unsung Hero

Your psoas muscle is one of the most important muscles in your body. Yet this unsung hero is often overlooked. That’s partly because it is such a deep muscle, so you really don’t notice it from the outside. Without the psoas, you would not be able to stand or walk. That’s because the psoas is the only muscle that connects your top half to your bottom half.

The Psoas Muscle is the Only muscle that connects the spine to the legs.

Yoga Low Lunge for the Psoas

The psoas is part of Your fight or flight system.

The psoas is also closely connected to your emotional and mental well-being. When you experience stress or anxiety, the psoas muscle can become tight and tense.

Speaking for myself, I took my psoas for granted until I injured it in a riding accident. Once I recovered from the worst of the injury, I began to understand the healing and protective power of yoga. That’s because yoga is one of the most effective ways to release tension and tightness in the psoas. Through a regular practice, you will find that yoga helps to lengthen and strengthen your psoas. And in the process, you’ll begin to feel stronger and more confident.

Understanding the psoas muscle

Before we dive into the benefits of yoga for the psoas muscle, let's take a closer look at what the psoas muscle is and why it is so important. As you can see in the illustration, the psoas muscle is a deep muscle that runs from the lower spine to the top of the thigh bone. It is responsible for flexing the hip joint and lifting the leg, among other things.

Your psoas muscle anatomy.

Here are just a few of the benefits of yoga for the psoas muscle:

• Reduced Back Pain: When the psoas muscle is tight or tense, it can pull on the lower back, leading to pain and discomfort. Yoga can help to release tension in the psoas muscle, which can alleviate some types of back pain. Of course, if you suffer from back pain, check in with your doctor or physical therapist before starting a yoga practice.

• Improved Posture: When the psoas muscle is strong and flexible, it can help to support the spine and improve your overall posture.

• Deeper Breathing: When the psoas muscle is tense or tight, it can make you feel as if your breathing is restricted. Yoga can help to release tension in the psoas muscle, which can lead to better breathing and improved overall health.

• Reduced Feelings of Anxiety and Stress: When the psoas muscle is tense or tight, it can also contribute to feelings of anxiety and stress. By releasing tension in the psoas muscle, yoga can help to relieve some of these symptoms.

As always, check with your doctor if you have any health concerns.

Yoga poses for the psoas.

Yoga is a great way to stretch and strengthen your psoas. here are some poses that can help:

• Low Lunge (Anjaneyasana): This pose stretches the hip flexors, including the psoas muscle. From a high plank position, step your right foot forward between your hands. Lower your left knee to the ground and sink your hips forward and down. Keep your right knee over your ankle and lift your arms overhead. Hold for several breaths, then repeat on the other side.

• Crescent Lunge (Alanasana): This pose is similar to low lunge, but your back leg will be straight, and you’ll lift your heel. From a standing position, step your left foot back and bend your right knee to a 90-degree angle. Keep your left heel lifted and sink your hips forward and down. Lift your arms overhead and hold for several breaths, then repeat on the other side.

• Pigeon Pose (Eka Pada Rajakapotasana): This pose, also known as swan pose in Yin yoga, stretches the hip flexors, including the psoas muscle. It also works the glutes and outer hips. From a tabletop position, bring your right knee behind your right wrist and extend your left leg behind you. Keep your hips square and lower your chest to the ground. Hold for several breaths, then repeat on the other side. You can modify by folding over a bolster. If you can’t get your hip to the ground, don’t try to force it. Instead, place a pillow or block underneath for support.

• Bridge Pose (Setu Bandha Sarvangasana): This pose strengthens the glutes and hamstrings, which can help support the psoas muscle. Lie on your back with your knees bent and feet hip-distance apart. Lift your hips up towards the ceiling, keeping your feet grounded and pressing your arms and shoulders into the ground. Hold for several breaths, then lower back down. You can put a block under your pelvis for a supported pose.

• Boat Pose (Navasana): This pose strengthens the core muscles, including the psoas muscle. Sit on the ground with your knees bent and feet on the ground. Lean back slightly and lift your feet off the ground, keeping the knees bent or perhaps bringing your shins parallel to the ground. Extend your arms forward and hold for several breaths.

You can find a yoga class that focuses on the psoas on my YouTube channel. If you are new to these poses, work with a yoga teacher to be sure that you are getting the most from your practice, and that you are doing it safely. If something hurts or feels like a strain, back off until you find a position that feels more do-able. There are modifications for every pose. Although yoga can be challenging, consistency is key. After a few sessions, you’ll begin to feel more comfortable and confident in your practice.

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