A Human Web
Join

Yoga flows

Both-sides yoga for horse riders: a 25-minute class for the hips, back and balance, after riding or on a non-riding day

A 25-minute class for after riding or a non-riding day, once or twice a week. It turns and bends the trunk the same amount each way, works the front and back of the hips, practises standing balance and a hinge into your jumping position, and ends with slow breathing and rest. The structure is our editorial choice: no study has tested yoga in riders, and no exercise has been shown to prevent falls. It sits beside riding lessons, strength work and a good hat, never instead.

25 minBeginner14 movesNo equipmentBack · Abs · Hip flexors · Glutes · Calves · Hip abductors
Follow along: a timer, a cue and the next move, one step at a time.

Settle (about 3 minutes)

  1. Slow breathing (6 breaths a minute)2 min
    Beginner · 3D demoIn for about 4, out for about 6, with no holdsEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)
  2. Cat-cow8 waves, slower than feels natural
    Beginner · Back, Abs · 3D demoLet your pelvis rock forward and back, as it does in the saddleHarder: Half lord of the fishes (Ardha Matsyendrasana)

Both sides of the trunk (about 6 minutes)

  1. Thoracic rotation6 rotations per side, moving with the breath
    Beginner · 3D demoTurn from the ribs with your hips still; the same amount each wayEasier: Side-lying open bookHarder: World's greatest stretch
  2. Side-lying open book8 to 10 slow openings each side, pausing 2 seconds at the end
    Beginner · Back, Chest, Shoulders · 3D demoKnees together, so the turn stays in your upper backHarder: Thoracic rotation
  3. Bird dog5 holds of 10 s each side
    Beginner · Back, Abs, Glutes · 3D demoHips level, like sitting squareEasier: Bird dog, one limb at a timeHarder: Bear crawl
  4. Knee side plank2 holds of 20 to 30 s each side
    Beginner · Abs, Hip abductors, Shoulders · 3D demoThe same time on both sidesHarder: Side plank

Hips (about 6 minutes)

  1. Low lunge (Anjaneyasana)45 s each side
    Beginner · Hip flexors, Quads, Glutes · 3D demoBack knee padded; tuck your pelvis under until the front of the back hip stretchesEasier: Half-kneeling hip flexor stretchHarder: High lunge (crescent lunge, Ashta Chandrasana)
  2. 90/90 switch10 slow switches, pause at the ends
    Intermediate · 3D demoHands behind you if you need themEasier: Reclined figure four (eye of the needle, Sucirandhrasana)Harder: 90/90 hip lift-off
  3. Reclined figure four (eye of the needle, Sucirandhrasana)45 s each side
    Beginner · Glutes · 3D demoHold behind the thigh; never press on the crossed kneeHarder: Pigeon preparation (Eka Pada Rajakapotasana prep)

Balance and your position (about 5 minutes)

  1. Mountain pose (Tadasana)5 to 10 slow breaths, twice
    Beginner · Calves, Back, Abs · 3D demoWeight even on both feet; notice which side you lean toHarder: Tree pose (Vrksasana)
  2. Tree pose (Vrksasana)30 s each side
    Beginner · Glutes, Hip abductors, Calves · 3D demoFingertips on a wall at first; foot on your calf or thigh, never pressed into the side of your kneeEasier: Mountain pose (Tadasana)Harder: Standing hand-to-big-toe pose (Utthita Hasta Padangusthasana)
  3. Hip-hinge practice8, then hold your jumping position 2 × 20 s
    Beginner · Glutes, Hamstrings, Back · 3D demoHips back, chest forward, heels down, eyes upHarder: Kettlebell deadlift

Rest (about 5 minutes)

  1. Supine spinal twist (Supta Matsyendrasana)45 s each side
    Beginner · Back, Glutes · 3D demoThe same on both sidesHarder: Seated twist, bottom leg straight
  2. Corpse pose (Savasana)3 min
    Beginner · 3D demoKnees bent over a cushion if your back aches

Tips

  • Before you ride, use the 10-minute horse riding warm-up instead, then the mounted warm-up your instructor sets.
  • Do every move equally on both sides, even the side that feels easier: most riders are one-sided.
  • With osteoporosis or a past spinal fracture, keep twists smooth and comfortable, and hinge from the hips rather than rounding forward.
  • After a fall with a knock to the head, follow British Equestrian's concussion stages and your doctor's advice before any yoga, with no head-down poses until you're cleared.
  • No pose stops falls: wear a hat to a current standard and replace it after a severe impact, as our horse riding page explains.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

Find more moves like these

More yoga flows

Beginner yoga flow

A 20-minute beginner yoga sequence: mountain, chair, warrior II, triangle, tree, down dog, cobra and child's pose.

20 minBeginner11 movesA step

Sun salutation flow

A 20-minute flow built on sun salutations A and B, with warrior poses and a short cool-down.

20 minIntermediate8 movesNo equipment

Yoga for tight hips

A hip-opening yoga sequence: low lunge, lizard, goddess, pigeon, bound angle and happy baby.

25 minBeginner10 movesA wall

Questions people ask

How long does the both-sides yoga for horse riders: a 25-minute class for the hips, back and balance, after riding or on a non-riding day take?

About 25 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

No equipment: your body and some floor space. A mat makes floor work more comfortable.

Is it suitable for beginners?

It is written for beginners. 6 of its 14 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.