6 minute read
EQUESTRIAN YOGA
by hqmagazine
Part 2 for core strength
Welcome back! In last month’s issue, we looked at why yoga is important for equestrian sports and went through the first yoga pose in the series. This month, Aiden takes us through what core strength is and moves on to the next posture in the series— Warrior 1 Pose.
WHAT IS CORE STRENGTH?
“You’ve got to strengthen your core!”
This is one of the most frequent phrases in the sporting and fitness world. Sure, it sounds great and plausible, but what does it actually mean?
Many people assume the core is just an area deep inside their bodies, and if they do some sit-ups and leg raises, that’ll do the trick, but, it’s more challenging than that!
Let’s break down the core and find out what it is, what it is made of, and what it does:
• The core is the central part of your body: There are many intricate muscles in your core, pulling this way and that, working in unison to stabilise your body and keep you balanced. The main muscles that comprise the core are your abdominal muscles, back muscles and the muscles around your pelvis. The psoas muscle runs from the base of our spine to the pelvis. This muscle is crucial for posture and plays a big role in keeping us upright.
• Core exercises train the muscles in your core to work in harmony: Having a strong core will lead to better balance and steadiness. Strengthening the muscles in your core allows them to work together, creating more stability and control in your movements which is crucial in any sport.
• Strong core muscles make it easier to do physical activities: Strengthening your core involves working the muscles around the core. You can achieve this by doing any exercise that uses the stomach and back muscles in a coordinated way.
The most common core exercises include:
· Planks
· Sit-ups
· Bridges
· Fitness ball exercises
From the above, you can see that our core is the central part of our body and plays a vital role in everyday movement. In strengthening it, we gain more control over balance and are able to move more effectively from a solid foundation.
Warrior 1
Warrior 1 taps into our spiritual warrior, who bravely does battle with our universal enemy— self-ignorance.
Warrior 1, or Virabhadrasana 1 in Sanskrit, is one of the more common yoga poses, yet also one of the most challenging. It requires you to push past perceived physical and mental limitations and is an opportunity to focus on and practice determination.
The benefit of the Warrior 1 pose is that it is truly a full-body experience. This pose stretches the calves and ankles, strengthens the quads and back, lengthens the psoas and stretches your upper body and arms. Other benefits of practising this pose include:
• Improved balance and posture.
• Boosted energy levels.
• The fact that it helps build confidence and feelings of empowerment over time.
Warrior 1 is also great to counteract the effects of prolonged sitting at your desk or doing computer work, and (you guessed it!) it strenghtens your core.
Steps to achieve Warrior 1 pose
Make sure to use the warmup from the last issue before practising this pose.
1. Start in downward-facing dog - hands and feet should be placed firmly on the floor, with a bend at the waist to create a ‘V’ with your body.
2. Step your right foot forward so that your fingertips align with your toes, and move your foot closer to your hand to gain more balance.
3. Press your left heel to the floor so that your foot is at a 45-degree angle to the edge of the mat. Your feet should be in line with each other - place them wider apart for more balance.
4. Straighten your left knee.
5. Inhale and bring your torso upright at the waist and reach up with your arms keeping your palms facing together.
6. Your arms should be shoulder-width apart, with your shoulder blades pulled outward and downward towards your armpits.
7. Bring your hands together at the top and gaze up at your thumbs. Ensure your pelvis is lifted and pointing forwards.
8. Keep your shoulders down and away from your ears.
9. Hold the pose for 3-5 breaths, then lower your hands to the floor and step back into downward-facing dog.
10. Repeat using the other leg.
This pose always feels great. You really feel it strengthening, lengthening, and opening you up. Start by doing three reps on each side. Once you have the hang of it, increase the intensity by holding the pose for ten breaths and increasing the reps slightly.
BEGINNER TIPS
Great tips to decrease the difficulty of the pose include:
• If you are new to the pose or have lower back concerns, ease up on the bend in the front knee, it will make the pose less intense and also lessen the pressure in your lumbar region.
• To keep your front foot pointing forward, you may need to engage the muscles on the outside of your bent knee to draw the knee towards the side of your mat.
• If you are struggling to maintain your balance, you can create a stable base by moving your front foot out to the side. The wider your stance, the better your balance will be.
• Keeping your back heel grounded can be challenging at first; consider supporting the back heel with a weight underneath until you are strong enough to hold the pose.
• If you are experiencing shoulder problems, consider moving your arms further away from the centre until you find a comfortable position. Alternatively, place your hands on your hips and maintain a forward gaze.
FINAL THOUGHTS
That concludes the second pose in our equestrian yoga for core strength series. We hope you have a clearer understanding of what the core is and can confidently add the Warrior 1 pose to your arsenal of strengthening exercises. Feel free to practice the Goddess Pose with this month’s pose to really target your core and strengthen your legs. In the next issue, we will look at the downward-facing dog pose in more detail to add more to your equestrian yoga toolbox. Happy riding!
Vivian Greene
