Knowledge
Yoga for Polo Natalie Willcock is a celebrated teacher with two decades of teaching experience. She sold her business to concentrate on teaching freelance, running retreats and coaching squads, offering Yoga and Pilates in the United Kingdom and Argentina. Natalie was a resident teacher at Home House, a private members’ club in Portman Square and travelled extensively offering personnel instruction to a star-studded client list of famous actors, models and sports personalities. She started riding after retiring from her dance career and meeting her now husband, who had worked in the equestrian industry for twenty years breaking in yearlings. Natalie regularly attends polo matches at Cambridge County Polo Club where her husband is a member. In this article, Natalie focuses on post-match stretches
Post-Match Stretches Balancing activity & rest
A question I am often asked is “Which exercises are the most efficient to cool down after a match?”. In this article we will focus on post-match stretches. Finding balance between activity and rest, asanas remove the physical discomfort accumulated from the day on the field. The importance of cooling down after a match helps to remove lactic acid build up in the muscles; this is brought on by anaerobic respiration. Moreover, continued light exercise after a period of vigorous exercise can aid to reduce the effect of DOMS (Delayed Onset Muscle Soreness) for both horse and rider. It is essential to cool down properly especially if you (as well as your ponies) are playing in a tournament the following day. The risk of injury the following day is greater due to the restricted muscle function brought on by DOMS. It is recommenced to perform the exercises in sequence for maximum benefit.
Downward Facing Dog (Adho Mukha Svanasana) – From all fours straighten the legs so that the hips rise up. Keep the neck relaxed core of the body engaged and lengthened. This pose stretches the legs and strengthens the ankles. It also eases stiffness in the neck, shoulder and wrists. Staying longer in the pose removes fatigue and restores energy.
Easy Cobra Pose (Saral Bhujangasana)
Downward Facing Dog (Adho Mukha Svanasana) gaze to floor
Cat Stretch Pose (Marjaiasana) – In a four point kneel position, hands are shoulder width apart in line with the knees. Inhale to look up depressing the spine so the back becomes concave. Exhale while lowering the head and stretching the spine upward to round your spine. Avoid bending at the elbows keep arms straight. Helps improve the flexibility of the neck shoulders and spine. Downward Facing Dog (Adho Mukha Svanasana) gaze to navel
Childs Pose (Balasana) – Sitting the weight back onto your heels. Keep your big toe mounds together. Place the forehead on the floor or place a towel underneath the forehead. The arms can be in front of you with the elbows resting on the floor or resting behind towards the feet. This pose pacifies the whole body giving relief to the lower back whilst gently stretching the hips, thighs and ankles.
Half Pigeon Pose (Ardha kapotasana) – Increases hip and back mobility. Lengthens the hip flexor, benefits the piriformis muscle. In a four point kneel position (cat pose) stretching the spine upward to round your spine, exhale and bring the right knee towards the back of your right wrist. Carefully allow the front knee to lower onto the mat placing the right heel towards your pelvic region. This can be modified depending on your flexibility. If your hips are tight, place a rolled up towel or yoga block underneath the hip of your front leg allowing you to sit comfortably whilst keeping the hips square. Lengthen your left leg back behind you as far as you can without distorting the alignment of your pelvis/hips whilst toning the thigh of the back leg. Hold for approximately one minute then repeat other side. DO NOT perform this asana if you have had recent hip or knee surgery.
Photography by Yoga for Polo
Cat Stretch Pose (Marjariasana) Inhale
Easy Cobra Pose (Saral Bhujangasana) – Lay prone (on your front) with your legs straight behind you and the front of the feet pressing into the floor and hip width apart. Bend the arms and place the forearms on the floor. Inhale allowing the abdomen to lengthen and raise the head, shoulders and chest off the floor. Exhale to lower. This asana strengthens the arms and shoulders and is especially good for stiff backs. Into Childs Pose (Balasana) – As described above.
Cat Stretch Pose (Marjariasana)
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Polo Times, May 2020
Childs Pose (Balasana)
Half Pigeon Pose (Ardha Kapotasana)
www.polotimes.co.uk
