Think Outside the Gift Box

Inflation and increased cost of living is no joke, which makes it all the more important to be resourceful where gift-giving is concerned. When it comes to equestrians, you can never go wrong with a present you know they’ll use.

You could consider a gift of support, enrichment, or wellness. A friend on a tight budget may be lacking something just for herself these days. Additionally, personalized keepsake gifts are something that can be cherished for years.

Supportive Suggestions

Here are some ideas to get your creative gift-giving juices flowing:

◆ A gift card to a feed or tack store, or even a credit at a vet’s office or boarding facility. Every horse owner would appreciate these!

◆ If you’re on a budget, create a coupon book with clever ways to be of service, such as an offer to clean stalls, groom, or horse-sit so your equestrian friend can take a little time off.

◆ Meals are a great way to nourish and nurture, especially in the cooler months. Prepare some hearty, easy heat-up meals for the busy equestrian. A bowl of hot soup, stew, or a breakfast casserole are welcome after freezing winter barn chores. To bump it up a notch, a month (or more) membership for boxed meal deliveries—such as Blue Apron, Hello Fresh, or similar—can brighten someone’s winter menu and save them from having to plan meals and make trips to the grocery store. Hint: Most services offer a variety of options, such as vegetarian, family-friendly, lower-calorie, and quick prep.

◆ Horse owners work hard and enjoy pampering, such as a gift certificate for a massage, a restorative yoga class, or a spa day.

◆ Gift ideas for equestrian wellness could include a journal or an equestrian planner book to help with goals and/or intention-setting. Yoga sessions with an instructor who focuses on yoga for riders can also be supportive of physical and mental fitness.

◆ The gift of learning, such as a gift certificate to a horsemanship clinic, equine expo, or an online course is a unique way to give.

◆ Enrichment through travel and light adventure is another way to give creatively if you’re financially able. Fund or contribute to a retreat experience, a weekend at a dude ranch, or a getaway to an equestrian trade show.

◆ If tangible gifts are more your style, consider an equestrian book, a sturdy pair of warm barn boots, heated gloves, or maybe some fresh lead ropes and halters. Stocking stuffers could include inexpensive hand and boot warmers, or perhaps an insulated mug or reusable water bottle for the barn.

◆ Since most reading is done online these days, it can feel like a treat to get a subscription to an equestrian magazine. Receiving it by mail all year is a great reminder of your friendship.

◆ Personalized keepsakes can be very meaningful. Imagine how much you’d love a framed photograph or poster of your horse, or a professional painting or drawing. Picture books are easy to create online with platforms such as Shutterfly, and they make for a great coffee table book. After my heart horse passed, I was given a beautifully inscribed windchime to remind me of him every time it chimes—I just love it!

Give from the Heart

Gift-giving can be big or small. As long as it’s heart-centered, that’s all that matters. It’s important to stay true to your budget and not have the burden of paying off debt long after the holidays. Your family and genuine friends will understand. Remember, it’s OK to keep it simple, and your horsey friends will appreciate the sentiment.

Wishing you and your equines a beautiful holiday season!

This article about equestrian holiday gift ideas appeared in the November/December 2024 issue of Horse Illustrated magazine. Click here to subscribe!

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Modifications can be applied to make the poses more or less challenging. With the vast number of postures, if one doesn’t work for you, there’s likely another with similar benefits that will.

The physical postures have great value to equestrians when riding. Staying in shape also comes into play when working around the barn raking, shoveling, and lifting hay bales. It’s important to include postures that work on the following three physical traits: flexibility, strength, and balance.

Here are a few of my favorite yoga postures for equestrians.

Flexibility: Standing Forward Bend

Flexibility is an important component of equestrian fitness. Swinging a leg up and over a saddle requires flexibility. Having a flexible body also helps keep stiffness and soreness at bay. Additionally, if an unfavorable dismount were to occur, the flexible body typically sustains less injury.

There are lots of great yoga postures to improve flexibility, but I feel the most beneficial one is Standing Forward Bend. Not only do the legs get a great stretch, but so does the lower back. Also, inversions increase healthy blood flow to the head, brain, and thyroid. This pose is much more attainable than headstands, yet still garners the inversion benefits.

How-To:

◆ Stand with feet hip-width apart. Inhale and raise your arms overhead; with a flat back, exhale and swan dive forward, placing your hands on your shins, feet, or the floor, depending upon your level of flexibility.

◆ Drop your head so as not to create neck strain.

◆ Keep your knees relatively straight but not locked. You’ll want to feel some stretch on the backs of your legs.

◆ Hold the pose for five breaths or to your comfort level. If you feel there’s too much blood flow to the head, slowly come out of the stretch. 

◆ To exit, roll up slowly, stacking the vertebra, or take a reverse swan dive up.

◆ When finished, pause for a moment with hands in prayer position at the heart center; observe the blood flow redistributing, and allow the goodness of the posture to soak in.

◆ Standing Forward Bend can also be used as an entry point to other poses such as Plank, Lunges, Downward Dog, and Chair Pose.

Strength: Standing Goddess Pose

Physical strength is necessary as an equestrian, whether it’s being able to mount up easier, posting, or lifting a saddle.

There are many strengthening postures such as Chair Pose, Planks, and Warrior variations, but one of my favorites for riders is Standing Goddess Pose, which focuses on legs, inner thighs, quadriceps, and buttocks.

How-To:

◆ Stand with your feet wide apart and turn your toes out slightly; to avoid knee strain, your big toe should never be turned out past the knee.

◆ Begin with hands on your hips, then bend both knees equally, sinking your tailbone toward the floor.

◆ Don’t lean forward; the crown of your head should point toward the sky.

◆ After bending your knees, different arm variations can be added. Try prayer position in front of your chest (when palms are pressed together—this engages the pectoral/chest muscles). Bringing your arms overhead at shoulder width apart is another option.

◆ Hold the posture for five deep breaths, perhaps working up to a longer hold time as your strength increases. Three sets are recommended, taking short breaks between.

Balance: Tree Pose

Improve balance and focus both in and out of the saddle through balancing postures.

There’s an array of balancing yoga postures, but one of the most basic, yet effective, is Tree Pose, which can include variations to add challenge if the basic version is too easy. On the flip side, there are modifications to make Tree Pose simpler if you’re challenged by balancing poses.

Even though balance poses may not look like strengthening postures, many tiny muscles work to hold a balanced position. As muscles build, balance improves; work from where you are and enjoy the incremental improvements you’ll see from regular practice.

Mental focus also comes into play when mastering balance and is a means to developing concentration, which is helpful in horsemanship.

How-To:

◆ Begin with both feet solidly on the floor, with your weight placed symmetrically.

◆ Gently fix your gaze on something stationary ahead of you; hold your gaze there without wavering, regardless of what’s going on around you. In yoga, we call this focused intention, or drishti.

◆ Soften your standing knee; don’t bend it, but don’t lock it either.

◆ Shift your belly button over one foot, which equates to moving your center.

The following are foot placement options (based on your level of balance) for the leg that will be moving on to the standing leg:

◆ Keeping a big toe on the floor makes the pose easier. You can work up to placing your foot higher on the standing leg: ankle, knee, thigh, or crossed. The higher the placement, the harder the posture becomes.

◆ If challenged by Tree Pose, there’s no harm in using a wall, chair back, or windowsill to lightly place a hand if you feel wobbly.

◆ Hands are traditionally placed in front of the chest in a prayer position. For variety, arms could be extended upward or out to the sides.

◆ Keeping your arms in a stationary position is easiest, but to add more challenge, moving them while in Tree can be another option.

◆ If Tree Pose is too easy, try it with your eyes closed, which adds another dimension of difficulty.

Key Takeaway

Keep your yoga and fitness regimen interesting and doable. As you’ll see from some of these photos, practice can be done on the mat, on the trail, or in the ring! Consider committing to a regular practice and glean the many benefits you’ll notice in your riding and your overall physical and mental fitness.

Further Reading
◆ Groundwork for the Human
◆ Similarities Between Yoga and Horsemanship
◆ Your Equestrian Wellness & Fitness Journey

This article about yoga postures for equestrians appeared in the July 2024 issue of Horse Illustrated magazine. Click here to subscribe!

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Here are a few reasons we do groundwork with our horses; perhaps you can see why personal groundwork could be beneficial for humans as well.

◆ Promotes circulation

◆ Loosens and relaxes stiff or tense muscles

◆ Helps alleviate soreness and decreases the chance of injury

◆ Develops the trust necessary for safe, effective collaboration

◆ Builds a foundation of fitness and confidence

◆ Improves communication between horse and human

◆ Increases focus

◆ Collects the physical body and mind

“Groundwork for the human” is a phrase I coined while working with equestrians on the yoga mat and on the meditation cushion through my Body, Mind, Equine programs. This concept might sound a bit puzzling at first, so let me break down what groundwork for the human looks like.

The yoga mat and the meditation cushion can be great places to practice personal groundwork for the body and mind. Yoga offers an opportunity to focus on overall awareness, body alignment, placement, and orientation—all beneficial skills to have when we’re around or riding horses.

Groundwork for the Human Body

Through yoga, you can work on body mechanics, fine-tuning, focus, discipline, moving through challenges, and observing inner energy and breathing. Treat the mat as a training ground to develop effective, efficient use of your body. As you become more body-aware, these lessons begin to trickle over into your riding and other physical activities.

Often on the mat and in riding, you think you’re aligned or symmetrical, but that’s not always the case. For example, when in a tabletop position on the yoga mat (on hands and knees), it may feel like your weight is placed equally on each hand and knee. But sometimes, upon checking, you look at your knees and they are together, rather than hip-width apart, or when you take a glance at your wrists, they are not aligned under your shoulders as you think they might be.

How this might look in the saddle is that you may think your weight is even in each stirrup, or that your shoulders are relaxed down away from your ears. But upon checking, you notice you are not physically as collected or as aligned as you thought.

When you’re not physically collected, your horse will not be either, as tensions and misalignments in your body can restrict your horse’s movement.

The yoga mat is a great place to learn bodily self-correction. Once this skill is honed on the mat, it begins to naturally translate to self-correction when riding or even in your body language while training or interacting with horses.

Exercise 1: T-Pose Symmetry

◆ While mounted (saddled or bareback), bring your arms to what you think is a T-position with palms facing downward.                                     

◆ Look out at each arm or have someone else look or take a photo to see if your arms are at shoulder height. Notice if your arms are coming directly out from your shoulders, or if they are above or below shoulder height, or if they are lopsided.

◆ If doing this exercise while saddled, it’s also a good opportunity to check and see if your weight is placed evenly in each stirrup.

Note: It’s a good idea to have someone hold your horse so you can solely focus on the exercise.

Pictured above are two riders doing this exercise. One has her arms in an aligned T-pose and the other thinks hers are, but they are not.

This and other simple, similar exercises can be practiced on the yoga mat or while mounted as a form of physical groundwork for the human.

Groundwork for the Human Mind

Then there’s the aspect of mental groundwork. When your mind is all over the place and unfocused, your energy becomes less clear and more fragmented, which of course your horse detects and responds to, often mirroring back distracted or uninterested energy.

Through yoga or meditation practice, you’ll notice when your mind wanders to a thought or to a distraction so that you can gently rein it back in to the breath, the bodily sensations, and the present moment—where life is happening.

Mental groundwork is a most valuable tool for training the “mental muscle,” much like developing your other muscles. Without focus, it can be hard to complete a task, whether at your desk or working with horses—not to mention the excess energy it takes to be scattered.

In deep meditation, you are fully integrated and focused, without attention wavering. Ultimately, you can learn to carry that focus with you beyond the sitting meditation.

Training the body can seem easy compared to training the unfocused “monkey mind” (for more, read “Harness Your Monkey Mind,” pg. 18, Horse Illustrated January/February 2024). The good news is, you can learn to collect your mind through meditation techniques.

One effective method is directing attention to your breath. It’s simple yet powerful, and can be done virtually anywhere.

Exercise 2: Watching and Counting Your Thought Stream

◆ Set a timer for one to five minutes.

◆ Close your eyes.

◆ See your thought stream (the succession of thoughts).

◆ Notice that each individual thought arises, is present, and then disappears.

◆ See if your attention can remain on the succession of thoughts. See each individual thought, one after another.

◆ Count the number of individual thoughts you see in a row.

◆ Attention will move somewhere else. When that occurs, let your attention return to the thought stream and resume counting.

◆ With practice, the count will increase as your ability to direct your attention strengthens.

This is one mental groundwork exercise to gather the mind, improve focus, and help you become more aware of the workings of your mind. This practice also allows you to feel less controlled by your thoughts as you notice how they arise, come, and go while you build your power to observe and direct your mental attention.

Key Takeaway

When your body and mind are integrated—working as a team—your life and your relationship with your horse is enhanced. Personal groundwork helps you show up as more centered and grounded rather than scattered.

Physically and mentally, you become a better companion for your equine partner. I hope that you enjoy and consider this new way of viewing groundwork beyond the horse.

This article about groundwork for the human appeared in the March 2024 issue of Horse Illustrated magazine. Click here to subscribe!

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Our sometimes overactive and easily distracted minds can rob us of precious moments and quality time. The good news is that there are tools and techniques to help pump the brakes on that runaway freight train of thoughts and improve the quality of presence with your horse and in your daily life.

What is the Monkey Mind?

In mindfulness practice, we’ve affectionately labeled the busy mind as the “monkey mind.” Though monkeys are quite cute, they tend to be full of constant, exuberant energy, jumping from one thing to the next. When your mind leaps around like a monkey, you can end up feeling unfocused and exhausted.

When dealing with horses, not only can the monkey mind be annoying, but it can also be quite an energy drain as we overthink and overuse it. Sadly, in our ever-faster-moving world with the constant need to multi-task, we’ve trained our minds to dart around from one thing to the next without pause, which fragments our energy. Dwelling on the past or projecting into the future causes us to miss the present moment, which is where life is happening.

When the mind is all over the place, it can be hard to complete a task, whether at your desk or with horses. In addition to this leading to fatigue, a restless mental state can lead to poor decision-making and could even cause safety issues. It’s in your and your horse’s best interest to make prudent, clear decisions.

Being Present

There’s a lot of talk in horsemanship about collecting your horse, but what about collecting yourself and your thoughts? Since we transmit energy and horses read energy, they often mirror us; when you’re not “present,” neither is your horse. It’s not uncommon for him to become scattered and distracted if you are.

Here’s how this might look on a trail ride: you’re riding your horse and an unrelated, random thought pops into your mind. For example, “What am I going to cook for dinner?”

This takes you completely out of the moment.  Your horse senses this and takes advantage of the opportunity by grabbing a bite of grass, stumbling on a rock, or pinning his ears at the horse next to him.

When you collect your mind, your horse becomes more present as well, and you help him focus his mind and energy too, ultimately making you a better team.

How to Improve Mental Focus

Training the mental muscle is no different than developing other muscles; it takes practice and commitment.

Here are a few practical and easy-to-apply exercises:

1. Become an observer of the mind: Collect your mind, at least somewhat, before meeting up with your horse. You can do this by simply focusing on your breathing for five minutes before going to the barn. This calms your mind. Each time your mind wanders from the breath (and it does!), notice that, and gently direct your mind back to your breath.

2. The count: This simple but beneficial exercise can train your mind to focus on one-pointedness for longer and longer periods.

Close your eyes and slowly count to 10, solely focusing on the number in your mind’s eye (nothing else but that number). Notice—without judgment—how far you get before your mind wanders from the number or a random thought trickles in.

With practice, you’ll be able to get further along before your mind drifts, increasing your ability to focus longer.

3. Use breath and bodily sensations: When you notice yourself coming out of the moment while working with your horse or while riding, tune in to your breathing and your bodily sensations. This helps ground you in the present.

I often say, “Thank the mind for its (many) opinions and come back to the breath and the body!” The breath and the bodily sensations are tools that you always have right in your back pocket that you can use any time you feel scattered.

4. Widen your gaze: We’re often so task-oriented or running on autopilot that we miss what’s happening within us and around us. Simply stand still, look around, and detect all that you can. Notice the details, see the sights, hear the sounds, smell the smells. Getting present is a way to slow down the mental chatter and come into the now.

5. Breathe with your horse: Before jumping right into training or riding, take a moment to breathe with your horse. This gives you both a moment to slow down and set a focused tone.

Place your hand near your horse’s nostrils, on his side, or on his chest, and see if you can sync up your breaths to a slow, steady rhythm. This is calming for both horse and human.

6. Take a mini-meditation: We don’t always have the time or the headspace for a languid meditation session, but a mini-meditation can be just as effective.

Before mounting up or before training, take a moment to be still, come into the present, and deliberately gather your mind and your energy. You and your horse will notice the positive difference this pause makes.

Note: Some of the above exercises can be done again once you’ve mounted up and as you see fit.

Other Suggestions for Harnessing Your Monkey Mind

If the above exercises are helping but you feel you could use even more support, consider the following ideas.

1. Practice when the waters are calm. The more time you hone the skill of mindfulness on the meditation cushion or yoga mat, the more likely your success will be when trying to slow the monkey mind in daily life, which then becomes second nature when you are around or working with horses.

2. Consider working with a coach. We work with coaches to achieve other fitness, training, and life goals, so why not for our mental goals as well? A meditation leader can be a good resource when wanting to learn the skill of gathering or collecting the mind.

3. Use a program specifically designed for equestrians’ mental needs. For this exact reason, I produced a course with HorseClass called “In the Moment.” This series of short, concise visualizations and exercises can easily be downloaded to your device and can help level up your mental game at the barn, in the show ring, or on the trail.

Key Takeaway

Don’t be too hard on yourself. Our mental focus varies on different days and for different reasons, depending on how much rest we’ve had, what we’ve eaten, what else is going on in our lives, et cetera. In many cases, we’ve conditioned the mind to be busy and overloaded.

Remember, unlearning an unfavorable behavior can take longer than learning one, so be gentle with your mind. Not only will you feel better and more focused, but your equine partner will also appreciate you learning to harness that monkey mind!

This article about harnessing your monkey mind and being more mindfully present with your horse appeared in the January/February 2024 issue of Horse Illustrated magazine. Click here to subscribe!

The post Harness Your Monkey Mind: Be More Mindfully Present Around Horses appeared first on Horse Illustrated Magazine.

Many parallels exist between true yoga and good horsemanship. When I say yoga, I mean the whole of yoga, not just the postures, which is what most people think of when they think about yoga, but yoga principles as well. The parallels are where the yoga mat meets the saddle.

Much of what is taught and practiced in yoga are many of the same philosophies we’d apply to mindful horsemanship: being present, breathing awareness, slowing down, and being balanced, just to name a few.

Yoga is an awareness practice; as we become more aware through yoga, we naturally begin to carry that heightened awareness off the mat and into our time with horses. Additionally, we notice and experience how many yogic principles apply to horsemanship and how many similarities there truly are.

I invite you to review these parallels and take a closer look at the likeness between the two practices. I’m confident you’ll see the connections. While reviewing them, ask yourself the following questions:

Am I practicing this on my yoga mat?
Am I practicing this in my horsemanship?

The Parallels Between Yoga and Horsemanship

Present moment awareness: Life happens in the now. Multi-tasking takes us away from the present. Use breath and bodily sensations as tools to stay harnessed in the here and now.

A training ground for life: Yoga and horsemanship are opportunities to come to know ourselves better by exploring our multi-faceted levels. We observe the way we process, learn, act, react, interact, think, and feel.

Bring consciousness to everything: Pay attention to your body, your breathing, and your energy. Journey through life aware, conscious, and deliberate, experiencing all the moments.

Breathe through challenges: Move with the breath, and not against it. Use the breath as a tool at any time you feel challenged or unfocused—on the mat and in the saddle.

Go beyond the mind: You can often do more than the mind thinks you can.

Energy shifts: Notice when energy shifts and changes within yourself, your horse, and your surroundings.

Move with grace: Bring as much grace as possible into a yoga posture, horsemanship, or any other situation, even when it feels challenging.

Accept: Work from where you are on that mat and with your horsemanship, holding a generous attitude of acceptance.

Stay balanced: Maintain equanimity in all areas of life, not just physically. Balance inner and outer.

Slow down: Don’t exhaust yourself by staying on the fast-paced treadmill of life. Slow down through yoga and when working with or around our equine friends; they will appreciate it.

Know where you are in space and time: Be aware of where the body is in space and time, physically and tangibly—where placement is on the mat and when around horses. Notice positioning, bodily sensations, alignment, distance, spacing, and orientation.

Drop expectations: Release the energy spent on expectations of yourself, others, or life in general. Free up energy for better use, and experience what unfolds.

Observe the mind chatter: Be an observer of the mind chatter but know you don’t always have to buy into it. Listen to your inner voice and discern what is pertinent.

Experience and celebrate: Stop and experience sensations, the release, and energy after a yoga stretch. Stop, experience, and celebrate after an accomplishment with your horse.

Making the Transfer

By practicing authentic yoga on the mat, you will become more in tune with the fact that the teachings apply to both yoga and horsemanship.

Once these silks are honed, they organically transfer off the mat and into our time with horses, as well as into other areas of our lives, helping us to be more aware and skilled humans in all that we do.

Further Reading:
◆ Yoga for Riders
◆ Fit Rider: Yoga Poses for Core Strength

This article about the similarities between yoga and horsemanship appeared in the September 2023 issue of Horse Illustrated magazine. Click here to subscribe!

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It’s not uncommon for horse owners to become complacent about grooming amidst the many other tasks involved with having horses, especially when combined with finding the time to ride. But a dedicated, mindful equine grooming session can be quite relaxing and yet another way to share space.

I’m an advocate of letting horses be horses, but to be honest, sometimes mine look downright feral as I slack on their grooming. I often find myself doing a quick “cowboy groom,” focusing on just the areas that need direct attention, paying little attention to anything else. The reality as horse owners is sometimes that’s all we have time for.

Often, equestrians can become task-oriented or fixated on the ride, skimming over the true joy of simply being around horses. Mindful grooming is a nice way to connect beyond riding. Your horse will thank you, because after all, who doesn’t love a good spa day and quality time with a friend?

As part of my Body, Mind, Equine retreats, I include a mindful equine grooming segment. This session often includes some of the sweetest and most memorable aspects of the program. When I take the time to do this with my horses, I’m reminded of how rich the experience is.

What are the Benefits of Mindful Grooming for You and Your Horse?

◆ Slowing down and an opportunity to practice present-moment awareness.
◆ Spending quality, quiet time with your horse.
◆ Relaxing and soothing both horse and human, lowering stress levels.
◆ Getting hands on your horse to inspect anything that might be missed at a glance, such as tenderness, weight loss/gain, and hoof issues.
◆ An opportunity to observe energy and to be aware of what energy we are bringing to our horsemanship, such as calm, rushed, scattered or centered.
◆ An occasion to bond, build trust and connect.

Benefits for Senior Horses and Non-Riders

Since my horses are now seniors, I find we spend more time doing tranquil, simple activities, such as unhurried grooming sessions, compared to how we spent time during our many years of long, challenging trail rides. As we move through the various seasons of our lives, we find new pathways to partnership.

Maybe you no longer have interest in riding, or you or your horse has an injury, preventing saddle time. Or perhaps your friends are going riding, but you’re having an off day and you’re just not feeling it. In either case, there’s nothing wrong with staying behind and spending time with your horse in another way.

Sometimes, it’s nice to just be with your horse.

How to Practice Mindful Grooming

Mindful grooming can be approached in several ways, depending on personal preference and your setup.

◆ Make the session feel special, much like you would when setting up for any special occasion. Your horse will sense the difference. Maybe it’s playing relaxing music in your barn, or thoughtfully setting out your grooming tools. I like to start and end my session by giving my horse a peppermint.

◆ Sessions can be done in complete silence, which can be a nice break and a counterbalance from all the noise in our lives. Horses live in a nonverbal world; sometimes it’s nice to join them there!

◆ Soft music can also be pleasant. Choose something soothing. I like to play Native American flute music; I find the sounds peaceful and ethereal.

◆ Before greeting your horse, take a few moments to become centered: be still, close your eyes, and breathe deeply, collecting and gathering yourself. Your horse will detect the difference when your energy is centered versus fragmented.

◆ Before grooming, take a moment to breathe with your horse. Stand next to him with grounded feet and place a hand on his chest, side, or near the nostrils, and breathe deeply—see if you can sync up your breathing. Not only does this calm and connect horse and human, but helps us become keenly aware that the same life-force energy flowing through us also flows through our horse (and all living things), interconnecting us on a deeper level.

◆ Begin your grooming regimen in whatever way you like, while staying attentive to what you’re doing. When your mind wanders from your task, notice that you’ve come out of the moment and bring your attention back. Use two tools to stay harnessed in the present: breath and bodily sensations. When you catch yourself mentally drifting, come back to those two things—they’re always there.

Often, we operate on auto pilot, but learning to stay in the present moment is a gift—that’s why it’s called the present.

◆ Pay attention to your horse’s response/body language. Is he showing signs of relaxing and enjoying the experience? Detect if there are specific areas where your horse likes or dislikes grooming, and adjust accordingly.

◆ See how much you can notice. When grooming, pay attention to the subtleties, smells, sounds, sensations and breath. Use this time as a meditative experience—a waking meditation.

◆ If you groom with others in a shared barn or with a riding group, perhaps suggest this as a group activity. Group energy can sometimes enhance the experience for all.

◆ The session can be as long or short as you’d like. It’s not about the quantity of time, but rather the quality of presence.

◆ In closing, thank and appreciate your horse for being part of your life and for being a “creature teacher.” We can learn so much from them by simply being in their company.

I hope you’ll give mindful grooming a try and continue to seek new ways to connect with your horse and the world around you in a deeper way.

Happy grooming! Your horse thanks you.

This article about mindful grooming appeared in the May 2023 issue of Horse Illustrated magazine. Click here to subscribe!

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The start of a new year is the perfect time to reassess our wellness regimens as equestrians, as well as determine how we’d like our horsemanship to look in the new year. It can be easy to buy into the media-driven version of what fitness, wellness, and horsemanship should look like, but it’s important and enriching to create your own experience by listening to your inner voice.

Make Your Equestrian Wellness & Fitness Plan Own

Many things fall under the umbrella of wellness and horsemanship; this looks different for each of us and it transforms as we move into different phases.

It’s natural and wise to modify both as you and your horse change. Gauging and adjusting needs and lifestyle to your current situation is a tool for living well and staying healthy and happy.

As a long-time yogini (woman dedicated to yogic practices and tradition) and horsewoman, I’ve always looked at my horsemanship and wellness as interconnected; the two reflect each other. We can’t expect our horses to be the only ones to stay physically, mentally, and emotionally sound, yet not work on ourselves. We are better for our equines when we are wholly healthy.

As my horses and I have grown older, the ways we partner have changed and so have our wellness practices. What kept me fit at age 20 is different than what I now require in my mid-50s. Long gone are the days of staying up late and eating whatever I wanted; I’ve modified my fitness routine and have also redefined how I spend time with my horses.

Long gone are also the days of arduous backcountry trail rides and pack trips. We’ve modified to short, easy retirement rides and lots of quality time at the barn. Often, we spend languid grooming sessions and omit riding altogether.

Time for Change

Just because we did something for some time does not mean we have to do it forever. A wise person does not cling to what once was; this is an important life lesson if we are to live the flow of grace. Change is the one thing we can count on!

Maybe you used to be a jogger but now walking feels better. Or you may have been a hard-core weight trainer, but currently find yoga more suitable. In your horsemanship, it’s perfectly fine to have once been a competitive eventer, but you’ve discovered that liberty work or another discipline is more fitting.

It’s all about dialing in to inner knowing, becoming clear on what’s in your best interest and for the good of your horse. Often when we don’t, it’s counterproductive; it can be easier to get injured or to injure your horse, or make mistakes based on poor judgment, basing our choices on what we used to do.

It’s important to pay attention when it’s time to modify. Perhaps your horse is showing physical signs of being unable to work in the manner he used to, or you’re both no longer enjoying riding as you once did—it could be that it’s become too physically, mentally, or emotionally challenging. These and other signals can be indicators that an adjustment is in order.

Rather than viewing change as a loss, reframe the idea from something negative into something exciting and interesting, identifying new pathways forward. It can be pleasant, liberating, and empowering to personalize your wellness and your horsemanship.

How to Get Started

◆ Spend some quiet time and honestly reflect on what you want and need to be doing at this time. Analyze if you’re participating in certain types of wellness and/or equestrian activities because you enjoy them and they work for you, or if it’s due to peer pressure or keeping up with the latest trend.

◆ Determine what works for you now. It can be helpful to write a list or journal about how you’d like your wellness regime and your time with horses to look.

◆ Identify practical and proactive steps to achieve your new goals.

◆ Be realistic and don’t set the bar too high or get attached to expectations, but rather move enthusiastically toward your goals with a gracious attitude of acceptance.

◆ Find a support network of others with similar interests.

◆ Take your first steps in this new direction. Begin by researching or dipping a toe into these new waters to see what you think.

Try Something New

Maybe you no longer wish to or are unable to ride but you still enjoy owning horses. Open up to new and fulfilling ways to partner with your horse, such as mindful grooming sessions or in-hand work.

If the season has come that you no longer own horses but still enjoy being around them, you can volunteer at a local rescue or explore the field of equine-assisted therapy.

Maybe you’ve always wanted to try yoga, but you’re not quite ready to jump into an in-person class, so you dabble with some online sessions first.

Personal Equestrian Fitness & Wellness Plan

Create a three-column list: Body, Mind & Spirit. Under each column, list activities that support how to best care for each aspect of your being, and do at least one from each column every day.

Here’s a sample list:

Taking care of the horse’s body and mind is not so different from taking care of the your own body and mind; it’s all about fine-tuning and adapting. It’s OK to permit yourself to adjust, otherwise you’ll be going against the current. Remember this quote/metaphor: “Ride your horse in the direction he’s going.”

There’s no endgame to personal growth or horsemanship. Here’s to curating your own experience to thrive in the new year!

This article about equestrian wellness and fitness appeared in the January/February 2023 issue of Horse Illustrated magazine. Click here to subscribe!

The post Your Equestrian Wellness & Fitness Journey appeared first on Horse Illustrated Magazine.

Through personal “groundwork” in the form of yoga, you can more fully experience and fine-tune your body, thus creating better overall health and increased awareness. Riding requires the use of specific muscles—some more than others. Equestrians need to focus on developing strength in their legs and core; open hips; and a supple, healthy back and spine.

In addition, as a horse person, you probably are doing other physical things besides riding, such as lifting saddles, cleaning hooves, pushing wheelbarrows, carrying water buckets, picking up feed bags, and slinging hay bales. These are other good reasons to keep the body strong and flexible.

As we get older, it’s typical for balance to become challenged, flexibility to decrease, and strength and bone density to diminish. Our reflex time and coordination becomes compromised. Doing yoga helps us to stay strong and healthy for longer.

Yoga Stretches for Riders After riding a while, it also feels great to get off your horse for a few moments for a little stretch session. When I take time to stretch with yoga poses occasionally during a ride, I get less stiff and sore. I also feel better when I get back on my horse—more relaxed and in-tune with him. I believe my horse moves better, not to mention that it just feels nice to move the body in gentle ways after having engaged many muscles during a riding session. Here are some suggestions you can easily incorporate in the arena or on the trail: ◆ The Lunge (shown here supported by a tree and a hug by Sampson) is a great stretch for the legs and Achilles tendon and is a good quadricep strengthener. ◆ Dancer Pose (shown here supported by Captain) improves balance, and stretches the legs, shoulders, and chest.

Certain yoga postures can be done on horseback to improve balance, strength, focus, mindfulness, and connection. It’s enjoyable doing light poses on your horse; it’s a good opportunity to improve balance and focus, stay relaxed, and build connection and trust.

Here, I suggest two specific poses for use on horseback: those that help the rider improve balance and alignment, as well as become truly “body aware.” It’s important to do only yoga postures that are safe for you and your horse. In most instances, I recommend having a friend (whose feedback can be helpful) hold your horse while you’re doing the movements. It’s also wise to wear a helmet.

Yoga poses on horseback can be done as a specific session or simply before riding to limber up. You can also throw in one or two of them here and there while you ride, perhaps to loosen up a tight area. Or you can use them on a break during a lesson to keep the body relaxed and less stiff.

Remember: When you stay relaxed, so does your horse.

Eagle Arms

This pose prevents tightness in the shoulders and upper back.

This is a good stretch to do before you ride, as well as when taking breaks. It’s not uncommon to feel tightness in the shoulders and back from using (engaging) those areas while riding (holding the reins and keeping a proper seat).

HOW TO DO IT: Extend your arms out front, crossing one over the other at the elbows. Bend and intertwine your arms. Remember, you may or may not be able to clasp your hands—either way is fine. You can simply hold this position for several breaths, or attain added benefit by moving your crossed arms up and down with the breath. I like to do this three times: inhale while lowering, exhale going up.

The arm on top will get the deeper shoulder and shoulder-blade stretch. Do both sides, taking turns with which arm is on top. When you release the pose, notice how those areas feel.

T Pose into Warrior Arms

This pose helps with body alignment and awareness, balance, finding and moving from your physical center, learning to move from your core and working arm and upper back muscles.

HOW TO DO IT: While sitting on your horse and looking straight ahead, inhale your arms to a T position. Both arms should be at shoulder height, with palms facing downward. You can remain here while taking a few full breaths, feeling the muscles that are working to hold you in place.

Incorporate a twist to further the stretch and gaze out over your back hand’s outstretched fingertips. Continue to keep the arms at shoulder height while in the twist.

This article about yoga for riders appeared in the October 2020 issue of Horse Illustrated magazine. Click here to subscribe!

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