Yoga for Polo: Yoga Poses for the Spine

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 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. cardiac plexus (a network of nerves situated

Yoga Poses for the Spine Back exercises to strengthen muscles and prevent injury

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 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. 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

the right knee in towards your chest, holding as you exhale.

at base of heart).

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

Supta Pawanmuktasana (Leg Lock Pose)

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

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)

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 Photography by Natalie Willcock

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

arm and leg lengthening away from your torso but avoid twisting your hips. Keep your hips square. Exhale to lower and rest. Repeat 10 times alternating opposite arm to leg.

Opposite Arm & Leg Stretch Prone

Cobra (Bhujangasana)

Lie prone (on your front) with your legs straight behind you, hip width apart and the front of the feet pressing into the floor. Place your hands on the floor below your shoulders and slightly wide to your rib cage. Inhale deeply to arch your spine by raising your head, shoulders and chest off the floor whilst lengthening the abdomen in. Your pubic bone should remain in contact with the floor. Exhale to lower. This pose promotes flexibility in the spine and opens the chest. Hold for as long as is comfortable. Focus on arching your spine with the breath.

Cobra (Bhujangasana) Option to press back into Downward Facing Dog Pose or Child’s pose.

Half Bow Pose (Ardha Dhanurasana)

Lie prone (on your front) with the legs and feet together. Bend your right knee and bring your heel as close to the buttock as comfortable. Reach back with your right arm and hold onto the ankle. Lift up whilst pressing the opposite leg down. Inhale deeply into the pose, exhale to return to the start to repeat on the other side.

Half Bow Pose (Ardha Dhanurasana)

Bow Pose (Dhanurasana)

Lie prone and bend both knees reaching your arms behind you to grasp hold of your ankles with your hands. Bring your heels as close to your buttocks as is comfortable. Tense the legs and push your feet backwards into your hands whilst raising the head chest and thighs off the floor, whilst arching your back. Inhale deeply into the pose, exhale to return to prone position. Practice three to five rounds.

Half Camel Twist – Backbend With a Twist

Place a blanket or numnah underneath your knees for comfort. Start from sitting and move your knees and ankles apart about five inches. Stand up on Half Camel Twist your knees keeping your feet flat behind you. Raise your arms to shoulder height. Twist to the right. Keeping your hips square, try to touch your left heel with your right hand (if this isn’t possible reach right hand to right heel) whilst simultaneously, stretching your left arm straight ahead of you at eye level. Lift your gaze to your left hand holding the pose for a few breaths or as long as is comfortable before returning to the starting position. Creates space and improves immunity. This posture is also helpful for people suffering from asthma. Repeat three to five rounds.

Camel Pose (Ustrasana)

Start as above. Stand up on your knees keeping your feet flat behind you. Reach both hands behind you (starting with the right hand to right heel, left hand to left heel). Keeping the hips Camel Pose (Ustrasana) pressing forwards Repeat Child’s pose and square do not (Balasana) strain. The weight of the body should be equally supported by the arms and legs. The front of the neck is fully stretched. This pose helps loosen up the vertebrae and stimulate the spinal nerves also helps to relieve rounded/drooping shoulders. Perform a maximum of three times.

Downward Facing Dog (Adho Mukha Svanasana)

Start on all fours press strongly through your palms, to move your hips up and back and take more weight into your legs. Bring your body into an inverted V shape with your buttocks forming the apex. Extends the legs and strengthens the ankles. It also eases stiffness in the neck, shoulders and wrists. Staying longer in the pose removes fatigue and restores energy. This pose brings fresh blood to the heart and lungs, increasing the fitness of the whole body. Avoid this pose if you have high blood pressure. This pose can be modified by bending the knees or allowing the heels off the floor if tight hamstrings.

Urdhvamukha Janu Sirsasana

You will require a towel or yoga strap for this pose. This is an adaptation of a classic pose. Start with both legs straight out in front Urdhvamukha Janu Sirsasana of you. Bend your left knee so the sole of your left foot touches your left thigh. If this is uncomfortable for the bent knee place a cushion underneath the knee for support. Use a towel or yoga strap to place around your upper right heel. Create some traction by pulling on the towel/yoga strap and allow your spine to lift and lengthen upwards. Both arms should be straight and your shoulders down. Keep your right thigh engaged, whilst lengthening your spine and lift your gaze upwards. Hold the pose for 20 to 30 seconds then repeat other side.

The immediate purpose of Hatha Yoga is to bring about relaxation on every level of our being. Yoga is a great way of improving and maintaining good health. Attention is placed on the physical movement for strength, flexibility, balance and physical health. Mindful breathing for cleansing and energising the body and calming the nerves to lower stress and tension, as well as mental focus and awareness for concentration, cultivating a calm and steady mind. Get in touch with Natalie for private tuition, group coaching and training both virtually and in person.

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