As a rider, your back is part of every move you make in the saddle. Photo by Amanda/Adobe Stock

The Importance of the Back

The back comprises three major regions: the cervical, thoracic, and lumbar. Each of these regions has a specific function that contributes to improved rider stability, flexibility, and strength. However, maintaining a healthy back can often be a challenge, especially with the repetitive movements and demands on horseback.

Without strength in the core, back, and pelvic areas, our ability to communicate effectively with our partners diminishes, leading to discomfort and, even worse, potential chronic pain.

A strong and supple back allows you to maintain proper posture for longer without fatigue, absorb your horse’s movements, and provide clear and consistent aids. Photo by Terri Cage/Adobe Stock

Back Pain in Riders

In the fast-paced, go-go-go world of equestrian sport and culture, we consistently push our bodies to the limit. Riders frequently suffer from back pain due to the rigorous physical demands of riding, which includes the need for dynamic balance and control.

This pain routinely hinders the ability to perform at your best, both in training and competition. It also directly affects your horse, as he can sense your discomfort and tension and compensates in his body as a result.

Exercises for Riders with Back Pain

Adding regular mobility exercises into your exercise routine ensures that your back muscles remain supple, strong, and pain-free.

Try this quick and effective mobility sequence targeting the back, helping you move more freely in all directions. Regularly practicing these few exercises, you can expect to improve your flexibility and strength, ultimately leading to a stronger and more supple back in the saddle.

Let’s explore these exercises in detail.

1. Child’s Pose

The author demonstrates child’s pose, which helps lengthen the spine, relieve tension in the lower back, and open the hips—common and critical areas that often become tight and restricted during riding. Photo by Jamie Isaacs Photography

Start by kneeling on the ground with your knees and feet hip-width apart. As you push your hips back, allow the backs of your thighs to rest on your calves, and reach your hands forward as far as you comfortably can. This is known as the child’s pose, a staple in yoga that’s fantastic for stretching the spine, hips, and shoulders.

For riders, the child’s pose helps lengthen the spine, relieve tension in the lower back, and open the hips—common and critical areas that often become tight and restricted during riding.

Hold this position for two to five deep breaths, allowing your body to relax deeper into the stretch with each exhale.

The child’s pose is not only beneficial for the back, but also for mental relaxation. The deep breathing associated with this pose can help calm your mind, reducing stress and anxiety. This is particularly useful for riders, as a calm and focused mind is essential for clear communication with your horse.

By incorporating the child’s pose into your routine, you can improve both your physical and mental well-being, leading to better performance in the saddle.

2. Mid-Back Rotation

The mid-back rotation enhances mobility of the thoracic spine, the area of the back that often becomes stiff due to long hours at the barn and time spent in the saddle. Photo by Jamie Isaacs Photography

Once you’ve completed the child’s pose, move into the mid-back rotation. Get on all fours, ensuring that your wrists are directly below your shoulders and your knees under your hips. Inhale deeply as you reach one arm up towards the ceiling, allowing your eyes to follow your hand.

This movement stretches your chest, shoulders, and upper back, promoting independence between your hips and upper body. Hold the stretch for one deep breath, then switch sides.

The mid-back rotation is particularly important for riders because it enhances the mobility of the thoracic spine, the area of the back that often becomes stiff due to long
hours at the barn and time spent in the saddle. Improving the flexibility of this region, you can achieve better posture and more independence between upper and lower regions of your body.

Additionally, this exercise helps to balance and stretch the muscles on both sides of your spine, reducing asymmetries that can lead to discomfort, pain and even horse imbalances.

3. Thread the Needle

Threading the needle is a powerful stretch for riders because it targets the upper back and shoulders, areas that are prone to tension and tightness due to the various postures and positions used while riding. Photo by Jamie Isaacs Photography

Return to your starting position on all fours for the thread the needle stretch. Push your hips back slightly, and then thread one arm under the opposite armpit, reaching as far through as you can. Allow your eyes to follow your hand as you lower your shoulder and rest your upper body on the floor. Hold this position for one or two deep breaths before repeating on the other side.

This exercise is excellent for stretching your upper back, shoulders, and neck. Once you’ve completed the stretch on both sides, return to the child’s pose for a final relaxation.

Threading the needle is a powerful stretch for riders because it targets your upper back and shoulders, areas that are prone to tension and tightness due to the various postures and positions developed while riding.

By regularly practicing this stretch, you will improve your range of motion, leading to a more balanced and effective seat. This also enhances better alignment of your spine, reducing the likelihood of chronic pain.

You can repeat this entire cycle from movements 1 through 3 a few times a week for optimal results.

The Importance of a Healthy Back

Riding requires a harmonious relationship between you and your horse, and a healthy back is crucial to this connection. A strong and supple back allows you to maintain proper posture for longer without fatigue, absorb your horse’s movements, and provide clear and consistent aids.

When your back is tight or weak, it adds stiffness in your seat, causing discomfort for both you and your horse. Discomfort leads to compensatory movements that place undue stress on other parts of your body, such as your hips, knees, and ankles, further increasing the likelihood of bad habits and issues.

By incorporating regular stretching and mobility exercises into your routine, you can ensure that you remain flexible and pain-free for years to come.

Learn more about rider fitness at ifafit.com.

This article about rider back pain appeared in the January/February 2025 issue of Horse Illustrated magazine. Click here to subscribe!

The post Exercises for Riders with Back Pain appeared first on Horse Illustrated Magazine.

Horse people are typically made from hardy stock, but that doesn’t negate the need for equestrian wellness—especially during winter. Self-care should always be paramount, but during the winter, a little extra zhuzh can be helpful to your physical and mental well-being.

Photo by MW Creative Photography

As a longtime horsewoman and wellness advocate, I understand the well-being needs of equestrians. The winter months can be challenging: taking care of horses in cold weather involves additional chores, like blanketing, filling hay nets, keeping water troughs from freezing, et cetera. This, combined with less riding time, can take its toll.

The following tips will help you feel your best this winter, both mentally and physically.

Stay Warm

Keeping your core temperature up and keeping bones, joints, muscles, and ligaments warm is essential to feeling energized and maintaining immune health and range of motion; being cold depletes these things.

Don’t skimp on winter wear at the barn or during cold-weather rides. Most equestrians have a robust, all-season wardrobe, but from time to time it’s helpful to give your winter attire a little upgrade. Perhaps it’s time for a new pair of waterproof or fleece-lined boots, or maybe to invest in some insulated coveralls.

Using inexpensive boot and glove warmers is one of my favorite ways to keep my feet and hands from becoming uncomfortably cold. I’m also an advocate of base layers (long johns, thermals, and the like), and I’m a big fan of legwarmers!

It’s hard to beat the time-tested warmth of wool, whether it be thick wool socks or a heavy wool sweater. Top all that off with some waterproof gear, and you’re good to go! For those who get chilled easily or live in cold climates, heated vests and gloves are a nice option.

Finally, don’t forget to top off with a scarf, gaiters, and hat. With all the advanced winter gear, fabrics, and styles, you can find something to keep you cozy while enhancing your functional equestrian winter wardrobe.

Outdoor Time

Most horse owners don’t have the option to stay indoors all day, and that’s a good thing. Though it may not be as appealing to be outside in winter, there are benefits. Being in nature can have a grounding effect, plus sunshine and vitamin D are essential for mood and immune health.

If you’re feeling challenged by doing winter horse tasks, try shifting your attitude to be more appreciative of the added exercise, movement, and time in nature. Try reframing any complaining to, “Wow, I get to do this!”

One of my winter disciplines is to walk to my barn (½-mile round trip), regardless of the weather. Not only does this add more steps to my day, but I always relish the beauty along the way, whether it’s animal prints in the snow, the quiet, or a hawk flying above. And I’m always greeted with nickers from my horse, which warms my heart in any weather.

Pampering and Self-Care

On another note about keeping warm, hot winter baths are my go-to. A jetted tub or hot tub is even better, if available. It’s a great way to raise your core temperature, plus feel a little pampered.

A popular trend is installing a home sauna to heat up and detox, or perhaps take advantage of one at your local gym. Some people find the warmth and brightness of light boxes helpful in combating seasonal affective disorder.

I’m also a fan of hot teas. I call winter “tea season”—there are so many delicious, warming flavors, and it’s always fun to try new ones. (Some of my faves are Egyptian licorice, ginger, and elderberry.) Drinking a warm beverage from your favorite mug adds to the experience; you can even make it part of your self-care ritual.

Drinking a warm beverage, such as herbal tea, can become a great part of your self-care ritual. Photo by fizkes/Adobe Stock

Stretching

Nobody enjoys raking, carrying buckets, or pushing a wheelbarrow and tweaking a cold muscle. But if you don’t have the option to farm out your chores, you also can’t afford downtime with an injury or strain.

Taking even just a few minutes for some warm-up stretches before heading out into the cold can make a big difference—not only for comfort, but for safety as well. Stretching a cold muscle is like trying to stretch a piece of gum that’s been in the freezer: it’s not too pliable and easily snaps and breaks.

Taking even just a few minutes for some warm-up stretches before heading out into the cold can make a big difference—not only for comfort, but for safety as well. Photo by shurkin_son/Adobe Stock

Additionally, if you’re stiff when riding, you restrict your horse’s movement. You’ll have a better-moving horse if you’re warmed up and moving optimally. Since you warm up your horse at the beginning of a riding or training session, don’t forget to warm yourself up, too!

A few overall body stretches can go a long way. You don’t have to be a yoga expert to include some gentle stretching into your daily routine. By incorporating deep breathing and mindfulness into your stretches, you’ll glean the added benefits of being more centered, calm, and focused, which your horse will also appreciate.

Hydration

Winter is a common time to become dehydrated—a large factor in poor equestrian wellness in the winter. With the cooler weather, you can feel less inclined to drink water since you’re not feeling overheated. Adding a slice of citrus or cucumber adds interest as well as some healthy properties.

Being in a heated house or office can be very drying and dehydrating. Proper hydration is essential to feeling well and reducing brain fog, fatigue, and headaches, as well as promoting a better functioning immune system. Grab that favorite water bottle, keep it full, and keep sipping throughout the day, even when you think you’re not thirsty.

Eat for the Season

Nutrition experts suggest that our diets should change with the seasons. Warmer, hardier, higher-calorie meals can go a long way in sustaining energy, which can often get depleted trying to stay warm.

Energy and immune health can be supported by nourishing your body through a proper diet, and perhaps by adding immune-building supplements for an extra boost.

Continue Learning

Winter is an excellent time to learn new skills. Whether it’s an instructional book, an online fitness class, a virtual clinic, or perhaps an interesting podcast, you can stay on top of your game even when you’re not in the saddle as much. Not only is learning new skills helpful, but continued learning keeps us mentally engaged and plugged in.

Whether it’s an online class, virtual clinic, or perhaps an interesting podcast, you can stay on top of your game even when you’re not in the saddle as much. Photo by Pixel-Shot/Adobe Stock

In addition to these suggestions, getting good sleep and reducing stress are also part of self-care. The bottom line is to stay committed to wellness, as a lot falls under that umbrella.

Sometimes when you’re feeling sluggish or unmotivated during the winter, you have to dig deeper to stay proactive, but I believe you’ll find it’s a worthwhile investment. Come spring, you’ll need less of a tune-up. Work with what you have, do what you can, and stay engaged, warm, healthy and well.

Further Reading

◆ Winter Fitness Tips for Equestrians
◆ Improve Your Riding Through Your Everyday Life
◆ Core Strength for Equestrians

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

The post Equestrian Winter Wellness appeared first on Horse Illustrated Magazine.

1. Push: Push-Up

The goal of the push-up is to improve upper body strength, shoulder mobility, and posture. This exercise incorporates upper-body postural control with core strength while improving shoulder stability, which adds more confidence and better control with your horse when mounted.

Start on your hands and your knees with your hands positioned under your shoulders. To begin the exercise, assume a high plank position (or modify with knees on the floor). While keeping your body straight, lower your chest and hips down toward the floor as far as you can. Push up to the starting position and repeat.

Assume a high plank or modified plank position (on knees).

This should feel like an upper-body workout of your shoulders, chest, and triceps. You should also feel your core, glutes and quads working to maintain a stable position.

While keeping your body straight, lower your chest and hips down to the ground as far as you can.

Form Tips

• Keep your body in a straight line with your neck neutral.
• Engage your core muscles throughout the movement to stabilize and protect your lower back.
• Stay evenly balanced through both arms as you lower down and push up.

2. Level Change: Bodyweight Stationary Lunge

The goal of this exercise improves the strength, balance, and stability every equestrian needs for effective riding. The unilateral nature of lunges mirrors the independent leg actions required in the saddle, ensuring precise cues. Strong and stable legs aid in maintaining a centered seat, especially during intricate movements or dynamic transitions.

Start standing upright with your feet together, then step forward with one leg, keeping the other leg stationary. Lower your body until both knees are bent at about a 90-degree angle. Ensure your front knee is directly above your ankle, and the other knee hovers just above the ground. Pushing through your front heel, return to the starting position. Repeat.

Step forward with one leg. Lower your body until both knees are bent at about a 90-degree angle. Keep your front knee directly above your ankle, and the other knee just above the ground.

You should feel all the muscles in your legs working, especially the quad muscles. Your front leg should be doing most of the lifting.

Pushing through your front heel, return to the starting position.

Form Tips

• Refrain from pushing from your back leg.
• Maintain your balance by engaging your core.

3. Pull: Single Leg & Arm Row

The goal of the row is to improve your balance, position and shoulder mobility for better posture in the saddle.

This exercise offers numerous benefits that enhance riding performance. Rows improve your posture and stability in the shoulder girdle by strengthening your upper back and shoulder muscles, both of which are important for maintaining balance with your horse. This exercise helps correct body asymmetry, helping create more balanced aids.

Begin in a standing position on one leg and hold the dumbbell in your opposite hand. From this position, hinge forward at the hips, reaching down with the weight. At the bottom of the hip-hinge position, perform a row motion by starting with your arm straight. Initiate the row motion and pull your shoulder blade back while bending your elbow toward your ribcage.

Begin standing on one leg, holding a dumbbell in the opposite hand. From this position, hinge forward at the hips, reaching down with the weight.

You will feel the muscles of your leg working, including your quads, hamstring, glutes, and foot muscles. When performing the row, you work your shoulder muscles and the muscles surrounding your shoulder blade.

Perform a row by pulling your shoulder blade back and your elbow to the side of your torso.

Form Tips

• Perform a hip-hinge by pushing your hips back and shifting your torso forward.
• Don’t lock your knee straight; instead, keep a slight bend in it.

4. Rotation: T-Roll

The T-roll is a fantastic exercise that combines elements of strength, balance, and mobility, all of which are important for riders.

This exercise strengthens your core, which is crucial for maintaining a stable seat and effective aids in the saddle. The rotational component also improves your shoulder stability and overall body awareness and control. These are factors that can contribute to better self-carriage and communication with your horse.

This exercise also engages your shoulder and back muscles, which promote better posture and upper-body strength for more effective rein control and pressure.

Begin in a high plank position, with your hands underneath your shoulders and your body forming a straight line from head to heels.

Engage your core and shift your weight onto one hand. Lift the opposite hand off the ground and rotate your torso, extending your arm toward the ceiling to make a “T.” Hold this position briefly before returning to the starting plank position. Repeat the movement on the other side, rotating and extending.

Begin in a high plank position with your hands underneath your shoulders and your body forming a straight line. Engage your core and shift your weight onto one hand.

You’ll feel your core muscles engaging for stability. Your shoulder and arm muscles are stabilizing when holding the plank and during the rotation. Your obliques engage during the twisting motion, and your back muscles contribute to maintaining the “T” posture.

While keeping your core engaged, lift the opposite hand off the ground and rotate your torso, extending your arm toward the ceiling in a “T” shape.

Form Tips

• Keep your body in a straight line when in the plank position; avoid letting your hips sag or lifting them too high.
• Maintain a strong, engaged core throughout the entire movement to stabilize your spine.
• Keep your weight-bearing arm straight (but not locked) to support your body during rotation.
• Choose a controlled, deliberate pace for the exercise to ensure proper form and maximum benefits.
• If balance is a challenge, you can widen your foot stance in the plank position for more stability.

5. Locomotion: Anterior Reach

The goal of the anterior reach exercise is to improve single leg stability, proprioception (sense of body position) and balance.

This is an effective single-leg exercise that engages your core, improves balance, and promotes functional mobility, all of which are crucial for maintaining a steady seat and effective aids when riding. By strengthening your lower body, this exercise will help improve your stability in the saddle, a fundamental component of good horsemanship.

Start by standing straight with your feet hip-width apart. Choose a leg to extend. Keep your toes lifted and foot flexed. While extending this leg, push your hips back and slightly bend the knee of your standing leg, keeping a flat back and an engaged core.

Begin by standing up straight. Choose a leg to raise, keeping your foot flexed.

Gradually lower your torso, reaching your back leg parallel to the ground. Hold this position for a second, then return to a starting position. Repeat the same motion with the other leg.

This primarily engages your core and lower body, specifically the hamstrings, glutes, quadriceps, and calf muscles. It also engages the stabilizing muscles of the foot and ankle.

Push your hips back and slightly bend the knee of your standing leg, gradually lowering your torso and raising your back leg until parallel to the ground.

Form Tips

• Keep a neutral spine and engage your core.
• Perform the exercise with slow, controlled movements to make it more effective.
• Focus on maintaining balance and form, not how far you can reach.
• If balance is a challenge, do this exercise near a wall or a stable object for light support.
• Begin with a smaller range of motion and gradually increase as your strength and balance improve.

More From Ifa Simmonds

• Core Strength for Equestrians
• Barn Banter – Episode 16, featuring Ifa Simmonds

Get more info on Ifa Simmond’s Equestrian Fitness Academy website, or message him to set up a clinic, workshop, or live training session.

This article about functional exercises for riding appeared in the September 2024 issue of Horse Illustrated magazine. Click here to subscribe!

The post 5 Functional Exercises to Improve Your Riding appeared first on Horse Illustrated Magazine.

Human Anatomy

Contrary to popular belief, the core isn’t just your abdominal muscles, or “abs.” Your core is a complex system of muscles that spans your torso and hips; these work together to provide stability and facilitate movement.

Your core is essentially your base of riding. It offers the stability required to free and control limb movement, which is crucial for everyone.

The following are some of the significant muscles within this system.

◆ Diaphragm: Assists in proper breathing and the uppermost part of the core.

◆ Rectus abdominis: Commonly known as the “six-pack-ab” muscle, it helps in upper body flexion.

◆ Obliques: These muscles on the sides allow trunk rotation and side flexion.

◆ Quadratus lumborum: Deep core muscle that aids in spine extension and lateral control.

◆ Transverse abdominal: The deepest and very important muscle that supports and compresses the abdominal organs.

◆ Multifidus: Provides spinal stability during movements.

◆ Erector spinae: Extends the trunk and assists in lateral flexion.

◆ Pelvic floor muscles: Main support of the pelvic organs and the lowest part of the core trunk area.

Prioritize Core Strength

Riders need a stable and balanced core even more than most other sports. Imagine trying to direct and guide a horse without a firm base: Regardless of how strong your limbs are, without a sturdy core, it’s challenging to consistently improve riding performance.

Envision trying to take a jump without proper core stability. Despite having great balance, you won’t have the self-carriage to collect yourself and the horse effectively.

Moreover, a strong and supple core sets the foundation for balance—a vital aspect for all riders. A weaker core often leads to poor balance and reaction time, increasing risks of falls and mishaps while riding.

Strengthen Your Core

When most people think of core strengthening, traditional exercises like crunches, planks, and sit-ups most likely come to mind. Instead, try focusing on stability; you don’t necessarily need intense ab workouts. Simple exercises focusing on core stability will do wonders.

To begin learning proper breathing and core engagement, try the exercise below.

Diaphragm Breathing

Start by lying on your back. Concentrate on breathing through your nostrils while naturally expanding your stomach. Inhale, lift; exhale, lower. This is the first step to proper breathing for success on the trail, around a jump course, or in the arena.

Feel your stomach lift on the inhale and lower on the exhale.

As you engage your core properly with this first breathing exercise, you can introduce more challenging movements with more complex exercises, such as supine tabletop crunches, foot taps, deadbugs, turtle, and more.

The Turtle Exercise

The turtle exercise places emphasis on core stability and balance, both of which are fundamental for riders. A strong core helps you maintain an upright posture in the saddle while absorbing the horse’s movements, improving the effectiveness of your aids.

The turtle develops your core stability and balance, working multiple muscle groups at the same time.

How To: Lie on a mat on your back. Extend your arms overhead. Lift your legs about 6 to 12 inches off the ground. The aim is to balance on your lower back with your shoulders slightly off the ground. Hold this position for the desired timeframe.

Muscles Activated: The primary muscles targeted are the rectus abdominis, obliques, and lower back. This position also requires engagement from the hip flexors and adds an extra challenge to the core muscles.

Common Missteps in Core Workouts

Equestrians, eager to strengthen their core, often make mistakes like rushing through exercises instead of taking the time to learn and perfect their form.

A strong core not only enhances your riding—it can also reduce unnecessary injuries. However, it’s crucial to work on all core muscles, not just the abs.

Your core is the foundation of your riding. A stable and strong core ensures a better-balanced, stronger rider, ready for any unexpected challenges in the saddle.

Further Reading
◆ Developing Core Stability for Horse and Rider
◆ Fit Rider: Get a Stronger Core
◆ Fit Rider: Yoga Poses for Core Strength
◆ Fit Rider: The Core of the Matter
◆ Fit Rider: Core Exercises for Equestrians

This article about core strength for equestrians appeared in the August 2024 issue of Horse Illustrated magazine. Click here to subscribe!

The post Core Strength for Equestrians appeared first on Horse Illustrated Magazine.

As a longtime horsewoman, yogi, and author of Yoga for Riders, I believe that yoga should be accessible to everybody regardless of age, fitness level, or experience. This includes equestrians, who can benefit from yoga postures. Through yoga, we become aware of our bodies, our energy, our breathing, and our mindset, learning tools to stay physically and mentally on top of our game.

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.

Taking stretch breaks during a ride helps keep your body more relaxed and at ease, which translates to your horse’s body being more relaxed as well. Photo by Cathy Woods

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.

If you can’t put your hands flat on the ground or even touch your feet, putting your hands on your shins still gives you the benefits of stretching. Photo by Cathy Woods

◆ 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.

Standing Goddess is a great strengthening pose that focuses on legs, inner thighs, quadriceps, and buttocks. Photo by Cathy Woods

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.

A group of riders at Cathy’s Body, Mind, Equine retreat at C Lazy U Ranch in Colorado use tree pose to find their balance before mounting up. Photo by Cathy Woods

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.

Try out tree pose using the easiest foot placement against your ankle, keeping your big toe on the floor. Photo by Cathy Woods

Once your balance feels solid, you can try different variations of foot placement higher on your leg. Photo by Cathy Woods

◆ 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!

The post Yoga Postures for Equestrians appeared first on Horse Illustrated Magazine.

Your Brain: A Quick Tour

The human brain is a complex structure that can process enormous amounts of input in a split second. One of the most vital structures is the brain stem.

Take your hand and feel from the top of your head to the base of your skull. There, where the skull joins the neck, is the brain stem. This is the never-sleeping power plant that controls all the automatic processes that keep us alive: breathing, heartbeat, blood pressure, and so on.

In addition to this autonomic system, our brain has the limbic system, which is involved in our emotional and behavioral responses. Two key components of the brain’s limbic system are the hippocampus (associated with memory) and the amygdala (associated with fear). They in turn regulate the parasympathetic (rest and digest) and sympathetic (fight or flight) nervous systems.

Two key components of the brain’s limbic system are the hippocampus (associated with memory) and the amygdala (associated with fear). Photo by LuckySoul/Adobe Stock

Why Does Neuroscience Matter for Equestrians?

As riders, we just want to ride well, maybe compete successfully, stay calm under pressure, and enjoy the journey with our horse. So why should we care about brain anatomy? The answer is simple: Because it affects everything.

Photo by Shelley Paulson

“Neuroscience is at the frontier of giving us the evidence and knowledge to understand what our individual brains and bodies need to be healthy and to learn, grow, adapt and change,” says Misha Bechtolsheim, a sports performance and fitness professional based in California. With over two decades of cumulative knowledge of applied neurology, athletic conditioning, injury rehabilitation, and movement anatomy, she has had the opportunity to support a wide range of clients.

The experiences we’ve had during our lifetime shape our “output”—who we are—and how we respond to situations, stimulus and threats (real or perceived).

But equally vital is the quality of inputs to our brain.

“When we can control the quality of information we provide our brain, we help it make quick, safe, reasonable decisions and allow us to continually expand what we’re capable of,” says Bechtolsheim.

On the other hand, poor quality (or unplanned, reactionary) input can decrease confidence, slow reaction times, and lead to injuries, dementia, high blood pressure, muscle stiffness, vertigo and more.

But there’s good news.

“Our brain is highly adaptable,” says Bechtolsheim. “The importance of neuroplasticity, or brain change, can’t be overstated. It means that not only is it is possible to change dysfunctional patterns of thinking and behaving, but we can develop new mindsets, skills, abilities, and emotional patterns, no matter our age or current skills.”

Your Brain: Care & Feeding

To stay healthy and sharp, our brain needs two things: fuel and activation.

Its fuel is glucose and oxygen. In the next section, you’ll learn how breathing can significantly affect your brain and how you feel, both physically and emotionally.

Activation means “use it or lose it.”

“To grow and adapt, we need to challenge our brains enough so that it’s a bit difficult,” says Bechtolsheim. “The key is to have just enough challenge, but not so much that it triggers overwhelm and fear.”

The latter just leads to the brain going into protective mode and shutting down, much like a horse that’s been pushed too far, too fast.

In addition, your brain is constantly scanning the environment for threat and always asking the question, “Is this dangerous?”

When you can answer “no” with actions and input that instill trust and engage curiosity, then your brain can become comfortable with increasing levels of challenge over time. Before you know it, you may be able to do things you never thought possible because you allowed your brain to stay safe while it was learning it could do more.

Brain Game No. 1: Breathe

Breath work should be a point of focus for everyone, regardless of your level of performance or what activity or sport you do.

“Breathing well [brings more] oxygen to the brain, which reduces the threat that the brain might be experiencing,” says Bechtolsheim.

Breathing well brings more oxygen to the brain, which reduces the feeling of threat and increases relaxation, allowing you to perform with greater focus, mobility and ease. Photo by Halfpoint/Adobe Stock

Because the brain is always scanning for threats, when you’re breathing better, you’re in a more relaxed state.

“[When] you’re feeling more comfortable and not stressed, your nervous system can relax and you are able to perform with greater mobility, focus and ease,” she explains.

Breath work is effective because the mixture of oxygen and carbon dioxide in our bloodstream can change our state of mind.

“Different types of stress can benefit from different ‘mixtures’ to help us feel safe and calm,” adds Bechtolsheim. “For example, prolonged exhales have been shown to induce greater levels of relaxation, improve mood, lower blood pressure, and increase activity in the vagus nerve when compared to longer inhales.”

In addition, breathing affects our physical body.

“Around your diaphragm is the rib cage, which connects to your thoracic spine,” she continues. “The thoracic spine connects to your lumbar [lower back] spine as well as to your neck and shoulders and head. Your lumbar spine also connects to your pelvis, which sits on the saddle.”

Because everything is connected, tightness in your breath can constrict your shoulders, tighten your fingers on the reins, pull your pelvis out of alignment or affect your balance.

“Riding is such a nuanced skill that any small shift or place of tension could mean you’re having one conversation in your head, but your body is telling your horse something completely different,” says Bechtolsheim.

During the day, begin to practice bringing your awareness back to your breath frequently. Is it high and shallow? Deep and low?

To bring your nervous system into a calmer, more regulated state, try the breathing exercises that fit the situation you’re in or the way you’re feeling. If you know certain activities trigger anxiety, breathe consciously before you begin and continue with the breathwork (see below).

Breathwork Exercises

During the day, begin to practice bringing awareness to your breath and increase the quality of your breathing with one of these exercises. For each, repeat the cycle four or five times or for a total of five minutes at a time.

Situation: Anxiety and Nerves

• Inhale: 2 counts
• Hold: 2 counts
• Exhale: 6 counts

Situation: Performance Anxiety

• Inhale: 4 counts
• Hold: 4 counts
• Exhale: 4 counts
• Hold: 4 counts

This is known as box breathing.

Situation: Mind Racing; Getting Ready to Sleep

• Inhale: 4 counts
• Hold: 7 counts
• Exhale: 8 counts

Situation: Confrontation; Being Upset After an Argument

• Inhale deeply
• Exhale deeply with open mouth

Brain Game No. 2: Balance

“Balance is an integral part of fitness and wellness at any age, with any movement, for any sport,” says Bechtolsheim.

It’s no surprise that good balance increases your brain’s feeling of safety and expands your range of abilities into your capable zone (see “Comfort vs. Capable Zones,” pg. 49).

Poor balance, on the other hand, can lead to increased risk of falling, moving without confidence, feeling stiff or getting dizzy. All of these are compounded with riding because the added height when we’re in the saddle increases your brain’s sense of danger because it wants to protect you from falling and injury.

If you want to improve your balance, you have to challenge it—but not provide so much challenge that you can’t succeed, according to Bechtolsheim.

“For this reason, doing balance drills that are too hard and that you can’t do successfully causes stress in the brain and decreases trust in movement.”

To challenge your balance, play with different foot positions, adding speed as you change positions. Photo by Microgen/Adobe Stock

As you explore these balance exercises, remember that brain plasticity is driven by novelty and intensity (among other things), so make sure you’re incorporating both.

Balance Exercises

To challenge your balance, stand up and start to explore different positions for your feet, head and eyes, then play with adding speed to these position changes.

Foot Position (from least to most challenging):

• Straight ahead, hip distance apart
• Spread stance, one foot in front of the other. The closer together they are, and the more in-line (like standing on a tightrope), the bigger the challenge.
• Standing on one foot

Head Movement

• Up and down
• Side to side
• Diagonal

Eyes

• Both open
• Both closed
• One eye open

Movement Speed

• Slow
• Medium
• Fast

Layering Challenge

• Put together several aspects at the same time.
• For example, stand with spread stance, close one eye, and move your head.

Remember to have fun with these exercises. Don’t judge yourself or feel that you should somehow be doing better. Just take it slow, breathe, and keep progressing.

Brain Game No. 3: Bounce

If you have a stability ball, you know it’s great for core work and maintaining the good posture you want when you ride. But did you know that bouncing on the ball is an amazing tool for your brain?

“Sitting on the ball and bouncing is great for the lymphatic system, hydrating and stimulating the fascia and providing a low-impact quad workout,” says Bechtolsheim. “It also challenges your visual system and activates your vestibular balance system.”

Photo by Sunnysky69/Adobe Stock

Start with bouncing and then add auditory and rhythmic training. The combination increases neuroplasticity exponentially.

Here are a few ideas to play with.

• First, sit on the ball and bounce up and down to establish a rhythm.
• Use your hands to tap the side of the ball, then clap them together.
• Vary the rhythm.
• Try alternating sides.
• Do a double clap.
• Time the rhythm both with and against the bounce.
• Create different rhythms and tones.

Remember, the health and brain benefits come from the act of doing the activity, not in the perfection of it.

“Let yourself make ‘mistakes,’ learn from them, grow from them, and just have fun,” says Bechtolsheim.

Not only will you get an awesome quad and cardio workout, but you’ll be creating a lot of plastic change in your brain.

Comfort vs. Capable Zone

You’ve heard of your comfort zone, bud did you know there’s also a “capable zone” and a “threatening zone”?

If you go into the threatening zone, you’re more likely to get injured and be outside your ability level. In comparison, your comfort zone is just that—comfortable.

The problem is that if you stay comfortable, you can’t change, improve or grow. Ironically, the more you stay in your comfort zone, the more threatening and unpredictable everything becomes because you’re not used to anything else.

The key to growing safely and learning is to expand into your capable zone. Here, you can challenge yourself and expand your skill set, tools and experiences. All this makes your brain feel more and more comfortable with trying new things and shifting into problem-solving mode.

Key Takeaway: Brain Power For Life

As you’ve discovered, breathing consciously, improving balance and exploring rhythm through play helps your brain learn, grow and trust in your expanding abilities.

Just a few minutes of brain games a day can help you let go of past limitations and reach higher levels in your riding—and possibly improve other areas of your life as well!

This article about equestrian brain games and neuroscience appeared in the March 2024 issue of Horse Illustrated magazine. Click here to subscribe!

The post Brain Games: Equestrian Neuroscience appeared first on Horse Illustrated Magazine.

Photo by Alicja Neumiler/Adobe Stock

For many equestrians, winter means a change in routine. Bitter cold winds, freezing hands, thick mud, and icy roads can have the potential to make riding dangerous, inaccessible, or just downright miserable. Even those who live in more favorable climates may find the dwindling daylight cramping their riding schedule.

And saddle time is often replaced with extra-grueling barn chores. Aside from making sure our fur babies are taken care of, it may be tempting to put all unnecessary movement aside and curl up under a thick blanket and wait for spring to come. But neglecting winter fitness could mean increasing your chances of injury and setting you back on your riding goals come spring.

What is Injury?

In the equestrian world, the word “injury” may conjure up frightening images of fractures and concussions, but small muscle strains are also a type of injury. These tears are sometimes caused when too much force is exerted on a weak muscle after a long period of inactivity.

These sorts of injuries can affect even those who are committed to a regular fitness routine. It can feel like a sudden pain in your back after bending the wrong way or reaching up too high.

Particularly in cold temperatures, blood tends to leave the extremities to keep the core temperature regulated, decreasing the pliability of ligaments and increasing the chance of a tear. These injuries can also pop up when the weather warms again if we’ve been inactive and our muscles have become weak.

The good news is that these imbalances can be avoided with a bit of body awareness and a few changes to your routine. If you apply these guidelines to your day, whether at home or at the barn, you will achieve a more balanced musculature and decrease chances of injury during the colder months.

Equestrian Winter Fitness Tip 1: Always Warm-Up

Just as it’s important to warm your horse up prior to any exercise, warming your own body up before activity helps avoid injury.

While “warming up” is a bit of a misnomer since your internal temperature is already warm, doing gentle cardiovascular activities, such as walking in place, further increases blood flow to your muscles.

This is important for everyday activities like bending down to unload the dishwasher in the morning, but even more so with activities that require more force, like lifting a 50-pound grain bag.

A great starting point is a brisk three-minute walk or jogging in place, followed by gently mimicking the motions you will be performing later.

Equestrian Winter Fitness Tip 2: Recognize Your Dominant Side

If you do your own barn chores, winter signals the return of certain tasks. While it may have been months since you’ve done these chores, your body’s muscle memory enables you to pick up those activities where you left off. This is great for getting the job done quickly, but bad for creating muscular balance and avoiding injury.

If you tend to rotate to the left to shovel a frozen pile of manure into a wheelbarrow, one side will become very strong, and the opposite very weak. But even if you don’t do barn chores, using your non-dominant side during everyday activities will promote balance.

To put this into practice, start by recognizing your dominant side when you open a door, throw the ball for the dog, carry groceries, or groom your horse. Then switch to the other for a few repetitions or minutes, slowly building up frequency over several days.

Recognize your dominant side for common chores and try switching to your non-dominant side. You will slowly strengthen it, which helps avoid injuries. Photo by Shelley Paulson

Equestrian Winter Fitness Tip 3: Keep Moving

You’ve probably heard Sir Isaac Newton’s first law of motion, that a body at rest tends to stay at rest, and a body in motion tends to stay in motion. He was talking about physics, but the idea holds true with our health habits.

Winter can be a time where we not only fight the weather and shorter days, but sluggishness and holiday overindulgence. If we set very small goals to stay in motion throughout the day, we are more likely to continue with even more movement and not sink into sedentary habits.

Using larger, oxygen-hungry muscles throughout the day not only promotes good circulation with nutrient rich blood, but it helps improves your mood, energy levels, and sleep quality throughout the winter. Staying active can be a challenge for those who have more sedentary jobs, but it doesn’t require much time. Scheduling several short three-minute walks around the office building is one way to keep your body in motion.

Key Takeaway

You may not be able to control the changing seasons, but you can control decisions regarding your health. By making these simple changes, you will increase your body awareness, decrease potential injuries, and—who knows—you may even find yourself looking forward to next winter!

This article about equestrian winter fitness tips appeared in the November/December 2023 issue of Horse Illustrated magazine. Click here to subscribe!

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Welcome to Barn Banter, the official podcast of Horse Illustrated. In Barn Banter episode 26, hosts Susan Friedland and Horse Illustrated Editor In Chief Holly Caccamise chat about last month’s Equine Affaire Massachusetts, gift-giving, and setting new goals before talking with Cathy Woods, a regular contributor to Horse Illustrated and the author of Yoga for Riders. To end the episode, they chat with Michelle Murch, equine and farm program manager for the New Hampshire SPCA, about Tilly, this month’s ASPCA Right Horse adoptable horse.

Click to listen on your preferred podcast listening platform.

Cathy Woods, Yogini and Horsewoman

Barn Banter episode 26 guest Cathy Woods. Photo by Dell Hambleton

Cathy Woods is a longtime yogini, horsewoman, author, yoga teacher, international retreat leader/presenter, and creator of her trademarked program, Body, Mind, Equine, who focuses on overall equestrian wellness.

Cathy aims to impart a practical approach to authentic yoga and mindful horsemanship, making it accessible to everyone regardless of what that looks like for the individual. She’s passionate about supporting equestrians in their wellness journey, promoting a more enriched and skillful life.

Her yogic journey naturally transpired as a child. Having nurtured that path and lifestyle for many years, she began leading programs in 1991. Cathy enjoys combining and sharing her passions of yoga, horses, travel, and women’s empowerment in creative ways and finds great joy in helping people handcraft their lives and their horsemanship

Her programs have been offered at distinguished locations such as The Kripalu Center for Yoga and Health, Yogaville Ashram, and Mount Madonna Center. On the equine front, Cathy has partnered with amazing venues such as Equitana, Liberty Festival, Equine Affaire, Warwick Schillers Journey on Summit, Tryon International Equestrian Center, and C Lazy U Ranch, to name a few. She also shares her work through her book Yoga for Riders, published by Trafalgar Square Books, and writing for publications such as Horse Illustrated, and others. She’s been featured in Forbes, Yoga Digest, Horse and Rider, and many other publications.

Cathy is an avid equine enthusiast and longtime backcountry trail rider who loves exploring the natural world from the back of a horse. She remains passionate and dedicated to sharing authentic yoga and how it enhances life and horsemanship.

She is based in the Great Smoky Mountains of North Carolina. Find out more at cathywoodsyoga.com.

Adoptable Horse of the Month, Tilly

Photo courtesy NHSPCA

This sweet, sassy Quarter Horse pony is a perfect companion. Tilly is approximately 7 years old, 14.1 hands high and gets along with everyone. She is companion only, as she has been diagnosed with ringbone, which causes her to be lame when under saddle in work. Tilly would benefit from a home with someone willing to spend time loving on her; she was bounced around and never really had consistent attention. She doesn’t have a mean bone in her body, but she just hasn’t been given the chance to shine.

Tilly enjoys free-longeing, and the NHPSCA has started doing liberty work with her, during which she has proven to be a brave young lady. If you enjoy spending time grooming and doing groundwork with a horse, she is your girl. She is an easy keeper and is not on any medication. Tilly is up to date on all her vaccines, dental, and she is even microchipped.

Learn more about Tilly here.

In addition to Barn Banter episode 26, you can check out all previous episodes of Horse Illustrated’s podcasts here.

The post Barn Banter – Episode 26 appeared first on Horse Illustrated Magazine.

Temple Pose during a Body, Mind, Equine retreat. This relaxes and opens their shoulders to keep upper body tension at bay so it won’t transmit to their horse when they pick up the reins. Photo by Carol Engan Borrelli

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.

Bringing your integrated awareness from the yoga mat to the barn will reinforce the parallels between the two. Photo by Dell Hambleton

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?

Cathy Woods demonstrates how you can meditate while on horseback just like on the yoga mat. Photo by Carol Engan Borrelli

The Parallels Between Yoga and Horsemanship

Bringing the yoga parallels to your riding will keep you grounded in the present moment. Photo courtesy Cathy Woods

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.

The group practices mounted, mindful breathing at the retreat. Photo by Carol Engan Borrelli

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.

You might find it helpful to print and post these parallels in your barn or in your arena, as well as in your yoga space to refer back to them. Become familiar with using them in both yoga and horsemanship—print this.

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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The instructor was Allie Baier of EquiPT, a physical therapy practice specializing in working with riders. She opened the class stating that even though we take 20,000 breaths per day, most of us are inefficient breathers.

By becoming better breathers, we become more effective riders, in addition to gaining other significant health benefits.

Why Breathing for Equestrians?

I scribbled six pages of notes during the session, and learned that by breathing correctly, we can be a role model for our horse’s performance. I have a horse with anxious tendencies. When he gets anxious, I hold my breath. I had never thought of myself as a breathing role model.

Better breathing improves mental focus, physical stamina, and core strength, which improves balance in the saddle. Breathing optimally improves our emotional and behavioral states, and nose breathing—as opposed to mouth breathing—even changes the pH in our blood, making us less prone to inflammation and infection. Nose breathing also improves our immunity and muscle recovery.

Stress, anxiety, and rounded posture from too much tech time all contribute to less-than-ideal breathing. In addition, riders with poor body image who attempt to flatten their bellies by “sucking in” cannot take optimal breaths.

Riders are not alone in mediocre breathing. Our horses might not breathe optimally for reasons such as improper saddle and/or girth fit, stiffness due to age or cold weather, or standing in a stall for too many hours.

Lower Ribcage Motility Exercise Rotate your “airplane arms” to your comfortable end-point in one direction, keeping your pelvis and legs quiet. Photo by Natalie Prentice Use your airplane arms to “bank your turn” in each direction. Hold each banked turn for one to two breaths to stretch the muscles and gently open and close all the rib joints where they attach to the mid back. Photo by Natalie Prentice

360-Degree Breathing

Baier delivered a hands-on anatomy lesson related to a concept called “360-degree breathing.”

She had us place one hand on our sternum and one on our upper abdomen; we inhaled and exhaled to both observe and feel how our hands rose and fell together in harmony.

Next, we held our hands on our side, in an exaggerated “bossy” hands on hips position, but instead of our hips, our hands were on our rib cages to feel the lateral expansion.

The best breathing practice is to have movement in all three regions simultaneously: up and forward, with our sternum and belly, and right and left on our sides. When 360 breathing, there will also be a bit of movement in your lower back as your diaphragm drops down, which draws attention to the horse’s hind end during deceleration for better downward transitions.

Lateral Expansion Exercises Practice isolating each half of your ribcage with lateral expansion. While keeping your head and tailbone centered, inhale and direct more air into the left lung. Exhale. Then inhale and fill the right lung. While riding, filling your outside lung can help a horse mirror your breathing and create more bend in his ribcage. Photo by Natalie Prentice Baier shows a student how the ribs expand laterally (out to the side) during 360-degree breathing. Photo by Natalie Prentice

Pre-Ride Breathing Awareness

A practice you can employ before riding is to check in with your breath as you drive up the farm driveway. Turn off that podcast (hopefully you listen to Barn Banter by Horse Illustrated) and assess how you’re breathing. Are you holding your breath? Are you breathing from your chest, or breathing from your belly?

Then note the surroundings. Is it a windy day? Has the temperature outside just dropped? Are horses playing, or grazing peacefully? Are there tree trimmers on property or tractors operating nearby? Ask yourself, “Does the environment change my breathing?”

Before mounting, assess your breathing. Take deep inhales and exhales as you put a foot in the stirrup and swing up into the saddle. Photo by Natalie Prentice

Before mounting, assess your breathing. Take deep inhales and exhales as you put a foot in the stirrup and swing up into the saddle.

Lower Ribcage Lateral Breathing Baier had clinic students get on all fours like a horse bending along a circle. While tracking left, the right ribcage expands, filling the right lung more. Photo by Natalie Prentice While tracking right, the left side expands and fills the left lung. Photo by Natalie Prentice

Breathing as a Riding Aide

During the class, we got down on our hands and knees to pretend we were a horse tracking right. As we mimicked the curved shape of the bend, Baier encouraged us to think about expanding our left lung as we breathed, filling it up. As we tracked left, we focused on filling up our right lung.

“The intentional ‘steering’ of air into the outside lung will soften the outer trunk muscles and contract inner trunk muscles,” says Baier. “But you’re not doing anything with your legs—it’s all your breath. The utility of the breath will help you go deeper into the corners and have the momentum to connect to the outside rein.”

For a lazy horse, take a breath in and push it out forcibly, followed by the seat aide. If your horse is eager to go, take a backward breath, trying to breathe in along the back of your spine.

Your voice pitch, pace and power can also elicit two different responses in your horse. By speaking in a high-pitched, quick or excited sing-songy voice, it will set an energetic tone for the horse.

In contrast, a low-pitched voice drops air into our abdomens, which will work to help us lower and slow our horse’s energy and pace.

“Talk to him in your ‘man voice.’ Slow and low,” my trainer once coached when my Thoroughbred was over-enthusiastic in a lesson. My encouraging, up-talky “good boys” were not helping.

If your horse is spooky or too amped, try breathing in for five seconds, then exhale for six to eight seconds.

A breathing awareness exercise you can try any time is to stand next to your untacked horse, placing one hand on his belly and one on your own. Feel your horse’s breathing and try to match it. Without the distraction of riding or treats, we can create a sense of connection with our horse.

By intentionally pausing for small moments like this to focus on improving breathing, we can also bond more deeply with our horse.

This article about breathing for equestrians appeared in the July 2023 issue of Horse Illustrated magazine. Click here to subscribe!

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