Yoga for Polo: Post-Match Stretches

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.

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) – 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.

Downward Facing Dog (Adho Mukha Svanasana) gaze to floor

Cat Stretch Pose (Marjariasana) Inhale

Cat Stretch Pose (Marjariasana) Photography by Yoga for Polo

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. Downward Facing Dog (Adho Mukha Svanasana) gaze to navel

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.

Easy Cobra Pose (Saral Bhujangasana)

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.

Staff Pose (Dandasana) – Sitting with the legs together, elevate the spine (if this causes the back to round sit onto a towel or block). Place the hands either side of the pelvis and feel like you are stacking your spine up against a wall. Inhale to expand the chest and lengthen your abdominals up and up. Exhale and tone your thigh muscles by engaging them and drawing them towards your hips. This pose helps to release the pelvis and the spine before bringing the head to the knee (below).

Staff Pose (Dandasana)

Head to Knee Pose (Janu Sirsasana)

– From Dandasana pose, bend your right knee and place it towards the top of your left inner thigh or as far as is comfortable without straining the knee. Keeping the left leg straight and toned. Inhale to lift both arms up to create space in the torso/spine and exhale to fold forward towards the left leg stretching your hands towards the left foot. For beginners try first resting the hands on the shin finding space in the hips and keeping the lower back long. This pose relieves stiffness in the legs whilst easing stiffness in the shoulders and hips. Repeat other side.

Shoulder Stand Bridge (Setu Bandha

Sarvangasana) – This pose tones the front of the body, lengthens the front of the thighs and opens the chest and extends the spine. Lay supine with the knees bent and feet/knees hip width apart. Inhale to press the big toes into the floor and lift the pelvis up to arc the back, whilst keeping the head and shoulders down.

Fixed Angle Pose (Baddhakonasana)

– Sitting upright bring the soles of the feet together. Allow the legs to open as far as is comfortable but do not force the knees down. Inhale to create length in the spine and the abdomen. Exhale whilst pressing the soles of the feet together allowing the inner thighs to stretch. This pose opens the hip joints and stretches the inner thighs. Also alleviates sciatica. Half Spinal Twist (Ardha Matsyendrasana)

Supine Leg Stretch (Supta

Padangusthasana I & II) – Prop used: towel or yoga strap. Lying on your back with your legs stretched out in front of you. Bend your right knee in towards your chest whilst keeping your extended leg pressed into the ground. Place a towel or yoga strap around the ball of the right foot. Inhale and raise your right leg up pulling your toes towards you for a stronger stretch if required. Stay in the pose for 20/30 seconds. Repeat second side. This pose stretches the hamstring muscles, strengthens the knee and hip joints and helps to relieve sciatica. If you are comfortable with variant I option to add variant II but please take caution not to strain or over perform this stretch. From variant I after you raise your right leg, exhale to lower the right leg to the side (variant II) keeping the leg straight. Repeat other side.

Shoulder Stand Bridge (setu bandha sarvangasana)

Supine Twist (Shava Udarakarshanasana)

– This pose brings a gentle twist to the spine and back muscles. Lay on your back with both legs stretched out. Take a deep inhalation whilst expanding the chest and lengthening your abdominals in and up. Exhale, bend your right leg placing the foot by the left knee. Inhale to place your arms out by your side, below the shoulder with the palms facing down. As you exhale take your right knee across the line of your body. Keep looking towards your right hand as you spiral the knee in opposition. Your right shoulder should remain in contact with the floor. Repeat other side.

Supine Twist (Shava Udarakarshanasana)

Lumber Stretch – Lying supine take a deep exhalation and hug both knees in towards your chest. The aim is to allow the lower back/lumber area to gently stretch.

Head to Knee Pose (Janu Sirsasana)

Half Spinal Twist (Ardha

Matsyendrasana) – From Dandasana keep the left leg straight and exhale to bend the right knee placing the right foot towards the upper inner thigh of the left leg. Inhale to hug the right knee in towards your midline using your left arm, whilst finding more space in your spine by lifting tall. Exhale to revolve your spine as far as is comfortable. Stay here for a few deep breaths looking over your right shoulder. Keep the legs activated and the spine long, chest open and the abdominals lengthening. It mobilizes the spine, sacrum and sacroiliac joints. Stimulating blood flow to the spinal column. The above is a variation of Ardha Matsyendrasana. Repeat on other side.

Supine Leg Stretch variant I (Supta Padangusthasana I)

Supine Leg Stretch Variant II (Supta Padangusthasana II)

Lumbar Stretch

Take rest. If you are new to yoga, safe correct alignment is paramount to maximise the physical benefits and minimise the risk of injury.

Yoga really is for everyone because it is an infinitely adaptable practice.

Next month we will be focusing on shoulder, elbows, wrists and hands (avoiding repetitive strain injury).

Due to COVID-19 restrictions, Natalie is teaching online please get in touch if you would like a private lesson. Teams can also be accommodated in a virtual class.

For more information on Yoga for Polo, please contact Natalie on 07887646228 or Email: natalie@yoganata.co.uk Website: www.yoganata.co.uk

Areas Covered: Norfolk, Suffolk, Cambridgeshire, Gloucestershire, Hertfordshire, Buckinghamshire, Oxfordshire, Warwickshire, Surrey, Sussex & Capilla Polo Club Argentina