Knowledge
Yoga for Polo
Natalie Willcock BA Hons is a celebrated teacher with over twenty years teaching experience. In this final article of a series of six the focus is on the spine for a healthy physical practice. Prepare the body for a healthy life through strength, flexibility and balance. Incorporating backward bending postures for strength and stability as well as back opening postures to create space and increase flexibility of the spine. Some of the poses have been revisited in this series. Always practice safely with intelligence and alignment in the body
Yoga Poses for the Spine Back exercises to strengthen muscles and prevent injury
contact with each other (as shown) and turn your gaze in the opposite direction. Stay in this pose for approximately three seconds. Take a deep inhalation to return back to the starting position. Repeat on the left side. Alternate each side for a maximum of five complete rounds. The spiral twist of the spine helps to remove stiffness in the spine. The positioning of the feet (in relation to the pelvis) is extremely important and beneficial as to where the stretch is in the spine. If you want a stretch in the lower area of the spine keep the feet roughly 60 cm from the buttocks. If you bring the feet closer to the buttocks this raises the stretch up the spine towards the cardiac plexus (a network of nerves situated at base of heart).
The backward bending postures are stimulating as they expand the chest and encourage inhalation; they bring a sense of rejuvenation into the body and a fresh energy surge. They are also dynamic postures which require strength and energy to perform. On a physical level, the backward bending postures stretch the abdominal muscles, and tone and strengthen the muscles controlling the spine. The spinal nerves, which emerge from between the adjoining vertebra, are decompressed. This has beneficial repercussions throughout the body since these nerves give energy to all the other nerves, organs and muscles in the body Supta Pawanmuktasana (Leg Lock Pose) This pose strengthens the lower back muscles, loosens the spinal vertebrae and massages the abdomen. Lie supine (on your back) with both legs straight and arms by your side. Take a deep inhalation as you bend the right knee in towards your chest, holding onto the shin just below the knee with fingers interlaced. Keep the left leg straight and grounded into the floor. Exhale to raise your head and shoulders off the ground bring the right knee in towards the nose without straining. Stay there for a few seconds then inhale to slowly lower your body back to the start position. Rest the body fully into the floor and repeat twice more on the right leg before repeating on the left side three times.
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. Child’s Pose (Balasana) From kneeling, sit 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 is a restful pose for the whole body. Eases lower back tension, whilst gently stretching the hips, thighs and ankles. Take child’s pose whenever you need it.
Child’s Pose (Balasana)
Supta Udarakarshanasana (Sleeping Abdominal Stretch Pose)
Cat/Cow – 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
Sphinx Lie Prone (on your stomach) feet together so that the hips are closed and the lower back supported. Place your forearms on the floor with the palms flat. Elbows should be right under your shoulders or next to the chest. As you inhale roll your shoulders back and down and slowly lift up from your sternum whilst pushing the belly in the floor. Hold the pose with the breath and return slowly to the floor as you exhale.
Photography by Natalie Willcock
Supta Pawanmuktasana (Leg Lock Pose)
Sphinx
Opposite Arm & Leg Stretch Prone Lie prone (on your front) rest your forehead on the floor or a cushion for support. Reach your arms out in front of you with the palms facing inwards. Stretch your legs out behind you hip or shoulder width apart. Take a deep inhalation to engage/hollow out your abdominal muscles. Raise your opposite arm and leg off the floor. Visualise your opposite
Supta Udarakarshanasana (Sleeping Abdominal Stretch Pose) Lie supine, interlace your fingers behind your head allowing your elbows to touch the floor. Bend your knees and place your feet on the floor, keeping the legs together. Take a deep inhalation, and while breathing out slowly lower your legs to the right, trying to bring the knees down to the floor. Keep the feet in Cat/Cow – Cat Stretch Pose (Marjaiasana)
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Polo Times, September 2020
www.polotimes.co.uk
