Yoga guide
Riding asks your lower back and hips to follow the horse every stride while your trunk stays steady, and most riders are one-sided. Yoga for horse riders, or equestrians, can train both sides evenly: turning the upper back each way, the front and back of the hips, standing balance, a hinge into your jumping position and slow breathing. But no study has tested yoga in riders, and no exercise has been shown to stop falls, so it goes alongside riding lessons, strength work and a good hat.
This guide covers what riding asks of your body, what the rider studies show about the seat, one-sidedness and back pain, hips, falls and concussion, older riders, the poses to start with and to change, and a free 25-minute class with a 3D demo of every move. It ends with the warning signs after a fall.
Our searches found no trial or study of yoga in horse riders. The only exercise studies in riders are tiny: 9 riders with back pain, a 4-rider gym pilot and 11 para-equestrian riders, none with a proper comparison group. The British Horse Society says yoga and Pilates build core strength and flexibility, without citing studies.
In small motion studies, riders turned or leaned the same way whichever direction they rode. Yoga can train both sides evenly; that it straightens your seat hasn't been tested.
Between about a quarter and nearly 9 in 10 riders have low back pain at any one time. In people with long-lasting back pain (not riders), yoga helped a little more than no exercise and about as much as other back exercise.
Shorter stirrups and the standing phase of rising trot cut the jolts through the spine, and the riders' strength didn't explain the difference. Sitting trot loads the lower back most.
No exercise has been shown to prevent falls from a horse. A hat to a current standard protects against bleeding in or around the brain, though not against every concussion.
British Equestrian allows stretching and practising your riding position not before day 7, resistance training not before day 14 and riding not before day 21. Yoga fits inside those stages, never ahead of them.
In 7 high-level dressage riders on a treadmill, the rider's pelvis rocked the opposite way to the saddle each stride, and the lower back arched and then bent with it. In more collected trot the pelvis tilted back and the lower back bent more; in free trot the pelvis tilted forward. Riding asks the lower back and hips to follow that movement both ways, every stride.
In 21 dressage riders, the load through the lower back rose from walk to rising trot to canter to sitting trot. In 13 riders, shorter stirrups cut the jolts at the base of the spine, the neck and the head in the standing phase of rising trot, and strength measures didn't relate to the jolts; the authors suggest technique training.
In 12 junior elite riders, the inner thighs were 8% to 19% stronger than the outer hips, and all 5 show jumpers tested had tight hip flexors, against none of the 5 dressage riders. Sport riders had better core stability than recreational riders and non-riders, in a one-off comparison of 75 people. But in 22 dressage riders, physiotherapy screening didn't separate experts from novices. These are small studies and associations.
Off the horse: even, both-sides work for the trunk and hips, hip flexor and hip turning range, standing balance, a hinge into your jumping position, and slow breathing to settle. The British Horse Society's rider fitness page says riders need to be equally muscled and flexible on both sides. Yoga doesn't replace lessons for your position, a suitable horse, a hat and body protector, or strength work; our horse riding page covers those, and our Pilates for horse riders guide has more trunk work.
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Riding lessons, a suitable horse, a hat and strength work carry the evidence. Yoga has no study in riders.
PubMed found 4 records for yoga with equestrian, rider, horse riding, horseback, jockey or dressage, and none was a study in riders. A search of full texts (462 records, the first 60 checked) found none either, and there is no Pilates trial in riders.
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In 9 riders with long-lasting back pain, an 8-week exercise programme improved pain and riding, with no comparison group. A 2026 pilot split 4 riders between gym training and none, and measured saddle pressure. Eleven para-equestrian squad riders who added endurance and strength training rated a standard ride as easier by the end of the season, again without a comparison group. A 2025 review of 17 rider studies found only 2 that tested any training.
Across 21 trials (2,223 people, mostly women in their 40s and 50s, none riders), yoga gave a small improvement in back function and pain at 3 months compared with no exercise, smaller than the amount people usually notice, and about the same as other back exercise. Back pain flaring was the commonest side effect. No trial was blinded, so treat the size of the effect with caution.
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Across 25 trials in sport, balance training roughly halved injuries and strength training cut them to under a third, while stretching made no difference. None was in riding. In college athletes, 10 weeks of yoga improved flexibility and a one-leg stand, in a study that wasn't randomised.
The British Horse Society suggests stretching after a ride to help prevent muscle soreness. Across 12 studies, stretching before or after exercise lowered next-day soreness by about 1 point out of 100, too little to notice. Stretch after riding because it feels good and keeps your range.
All 17 riders in one video study turned to the same side. In 10 riders, the same lopsided posture showed whichever direction they rode, and each degree of lopsidedness on a rocking balance chair predicted about 2.4 degrees when riding. In 127 riders, small differences between the sides went with competition level and years of riding, and 10 experienced dressage riders were lopsided in sitting trot. All small studies.
Train every pose and turn the same amount on both sides, and notice which side is stiffer or wobblier. Whether off-horse work changes your seat is untested: the researchers who linked chair and saddle posture suggest testing seated, off-horse training in future studies. The British Horse Society's Riding Fit awards include learning three things to improve your symmetry and the key areas for riders to stretch.
Across 14 studies of 4,527 riders, mostly of low quality, 27.9% to 87.9% had low back pain at any one time, and riding workload and stable work went with it in some studies. 61.7% of 347 Portuguese riders had back pain in the past year. 88% of 58 elite riders had a history of back pain, against 33% of non-riders, without more worn discs on scans.
In 19 young riders, weaker side-plank endurance (under 65 seconds) went with back pain, an association in a small study. Shorter stirrups and rising trot changed the jolts more than strength did.
If your back hurts, yoga is a reasonable way to keep moving and build trunk endurance, about as useful as other back exercise. Keep backbends small if arching hurts, and look at stirrup length and rising trot with your instructor.
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In 12 junior elite riders, the inner thighs were stronger than the outer hips, and the show jumpers tested all had tight hip flexors. The British Horse Society says tight hip flexors can lead to lower back pain. Low lunges and hip flexor stretches, hip turning both ways, and work for the outer hips suit most riders; inner-thigh squeezes aren't a priority (our reading of one small study).
Hats, body protectors, roads and the rules are on our horse riding page.
In British Columbia, riding led to 0.49 hospital admissions per 1,000 hours of riding and one death per 10,000 riders a year, 60% of them from head injury. Head injuries outnumber spinal injuries five to one, and jumping is the riding activity most likely to injure the spine. In an Australian trauma registry, most major injuries came from a fall or being thrown, and the chest, spine and head were the commonest areas hurt.
In a pilot of 14 jockeys and track riders, lower aerobic fitness went with falls, but so did greater strength and power. No trial has tested yoga or any other exercise to prevent riding falls.
In 20 matched pairs, riders without hats had about 9 times the odds of bleeding in or around the brain. But 91% of head injuries in riders whose hats were returned after falls were concussions, and 85% of concussed riders in one survey were wearing a hat. British Equestrian: "While a riding hat will reduce the risk of serious injury, it won’t prevent you from getting a concussion". The Pony Club's rule says hats must be replaced after a severe impact.
Our yoga after a concussion and exercise after a concussion guides have the full stages.
British Equestrian's guidance: "IF IN DOUBT, SIT THEM OUT". Stop riding at once and get checked by a healthcare professional or NHS 111 within 24 hours. Its return: complete rest for 48 hours; light activity from 48 to 72 hours, with no resistance training; grooming, stretching or practising your riding position not before day 7; training drills, which may include resistance training, not before day 14; and riding a suitable horse, supervised, not before day 21. See your GP if symptoms aren't improving after 21 days. In competition, follow your governing body's current concussion rules.
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After your doctor's advice and never faster than the guidance: slow breathing and gentle seated or lying moves at stage 3 at the earliest, standing and strength poses at stage 4 at the earliest, and no head-down poses or inversions until you're cleared. Drop back a stage if symptoms return.
In an Australian registry of 624 major riding injuries, the highest rate was at ages 40 to 59. These are rates per head of population, not per hour of riding, so they partly reflect who rides.
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Modify or avoid exercises that round your back deeply or repeatedly, especially with a weight: sit-ups, toe touches, Pilates roll-downs and curl-ups, and extreme yoga forward folds. Bend from the hips instead. You do not need to avoid bending, twisting or lifting altogether: move smoothly and keep your upper back straight.
Twisting should be safe if you do it smoothly and comfortably. Slow down and shorten fast or forceful twists, and leave out the added weight.
Our editorial starting point:
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Cat-cow: "8 waves, slower than feels natural" (the move page's dose). Thoracic rotation: "6 rotations per side, moving with the breath" (the move page's dose), the same amount each way. Open book: "8 to 10 slow openings each side, pausing 2 seconds at the end" (the move page's dose). Bird dog, 5 holds of 10 seconds each side, and knee side plank, 2 holds of 20 to 30 seconds each side, the same time both sides (our Pilates for horse riders class).
Low lunge, 45 seconds each side with the back knee padded, and reclined figure four, 45 seconds each side holding behind the thigh (our yoga for runners routine). Half-kneeling hip flexor stretch, 30 seconds each side (our strength workout for horse riders). 90/90 switch: "10 slow switches, pause at the ends" (the move page's dose).
Mountain pose, 5 to 10 slow breaths, twice, weight even on both feet (adapted from the move page's dose). Tree pose, 30 seconds each side, fingertips on a wall at first (our yoga for runners routine). Hip hinge, 8 times, then hold your jumping position twice for 20 seconds (our horse riding warm-up).
Slow breathing, 2 minutes, in for about 4 and out for about 6, with no holds, and lying twist, 45 seconds each side (our yoga for tennis players class). Corpse pose, 3 minutes (adapted from the move page's dose).
Headstands, shoulder stands and plough aren't needed for riding, and after any knock to the head no head-down poses or inversions until you're cleared. Leave out deep backbends (wheel, camel, bow) if arching hurts your back (our suggestion). With osteoporosis or a past spinal fracture, swap the seated forward fold for a flat-back hinge from the hips.
3D demoSupported headstand (Salamba Sirsasana)Expert · A wall
3D demoSupported shoulderstand (Salamba Sarvangasana)Advanced · No equipment
3D demoPlow pose (Halasana)Advanced · No equipment
3D demoWheel pose (Urdhva Dhanurasana)Advanced · No equipment
3D demoCamel pose (Ustrasana)Intermediate · No equipment
3D demoBow pose (Dhanurasana)Intermediate · No equipment
3D demoSeated forward fold (Paschimottanasana)Intermediate · No equipmentAfter riding or on a non-riding day, our 25-minute class for riders: our own selection, untested in a trial. Before you get on, the horse riding warm-up; for strength, the strength workout for horse riders, twice a week. Our Pilates for horse riders class is an alternative with more trunk work.
A 25-minute yoga class for horse riders: the trunk and hips worked equally on both sides, standing balance, your jumping position and slow breathing.
25 minBeginner14 movesNo equipmentA 10-minute warm-up before you ride: marching, arm circles, cat-cow, thoracic rotations, hip circles, Cossack squats, bridges, balance and hip hinges.
10 minBeginner10 movesA wallA 40-minute off-horse session for riders: curl-ups, side planks, bird dogs and dead bugs, hip work, squats, step-ups and wall sits, rows, carries and balance.
40 minBeginner17 movesA wall, A bandA 25-minute Pilates class for horse riders: trunk endurance, pelvis and hip control both sides, upper-back rotation, balance and a two-point hold.
25 minBeginner16 movesA wallA gentle 20-minute yoga sequence for back pain, based on the first weeks of a 12-week trial programme: lying, all-fours and standing poses, then rest.
20 minBeginner12 movesFirm cushionThirty minutes of standing yoga for balance: strong standing poses, one-leg poses at the wall, and side steps, backward steps, reaches and sit-to-stands.
30 minBeginner16 movesA wall, A bench or boxA 25-minute yoga class for tight or weak hip flexors: lunges and warriors to stretch the front of the hip, then poses and leg lifts to strengthen it.
25 minBeginner15 movesA wall, Firm cushionA 45-minute restorative yoga sequence: five fully supported poses held for 4 to 10 minutes each, with slow breathing and a long final rest.
45 minBeginner6 movesFirm cushion, A wallA 15-minute head-up yoga class after a concussion: seated breathing and spine moves, then gentle standing poses at a counter, with a symptom check.
15 minBeginner12 movesA bench or box, A wallThese are the warning signs from our Pilates for horse riders, horse riding and yoga guides, word for word. This is general information, not a diagnosis. A&E means accident and emergency; in the US, call 911 for 999.
The NHS's 999 list includes anyone who has hit their head and has fallen from a height of more than 1 metre, which in our reading covers a fall from a horse. British Equestrian's red flags need immediate help from a medical professional, or 999 if none is there: neck pain, a severe or worsening headache, double vision, weakness or tingling in the arms or legs, being sick, losing consciousness or getting drowsier, a fit, or restless, combative or agitated behaviour. Don't move them or take off their riding hat unless you're trained, unless they're having difficulty breathing.
No more riding that day: if in doubt, sit them out. They shouldn't get back on, go home alone or drive, and should be seen by a healthcare professional or NHS 111 within 24 hours. Contact NHS 111 straight away if they feel dizzy or take medicine that thins the blood.
With a suspected concussion, if in doubt, sit them out. The UK's grassroots guidelines say no sport for at least 24 hours, get checked by a healthcare professional or NHS 111 within 24 hours, follow a staged return, and no competition before day 21; if symptoms last beyond 28 days, stay out of sport and see a doctor. Yoga waits too: gentle breathing fits the early, light-activity stages, and no head-down poses or inversions until you're cleared (our reading). Our concussion guide has the stages.
Neck pain, or weakness or tingling in the arms or legs, after a fall are among British Equestrian's red flags: call 999. Call 999 or go to A&E (accident and emergency) for back pain after a serious accident, with symptoms in both legs, or with changes in your bladder or bowels.
Call 999 or go to A&E: loss of feeling or numbness around the genitals or bottom, new trouble peeing or controlling your bladder or bowels, changes in genital sensation during sex or problems with erections or orgasm, or pain, tingling, weakness or numbness in both legs. These are signs of cauda equina syndrome, which needs treating in hospital urgently. Don't drive yourself.
Kicks and crushes can injure organs in the tummy without much to see, so get checked the same day after a kick to the tummy or chest, even if you feel fine (our suggestion). Our horse riding page has the full warning signs, including face, eye, shoulder and wrist injuries.
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Call 999 if:
Call 999 or go to A&E (accident and emergency) straight away for severe difficulty breathing (gasping, choking or not able to get words out), a chest that feels tight or heavy, pain that spreads to your arms, back, neck and jaw, lips or skin turning very pale, blue or grey, or sudden confusion. If you're more short of breath than usual, or your heart is racing, fluttering or skipping beats, contact NHS 111.
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Our pregnancy guide lists horse riding among activities with a high risk of falling, and the NHS advises against sports where you could fall or bump your tummy.
Avoid riding, and talk to your midwife. Our yoga in pregnancy guide covers the yoga side (our suggestion, following our Pilates for horse riders guide).
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A joint pain that is sharp, gets worse during a session, lingers into the next day or changes how you move is a reason to use an easier version, and to see a GP or physiotherapist if it keeps happening (the rule in our plans). Muscle soreness for a day or two after something new is normal. In a hot class, stop if you feel dizzy, sick or unwell; our hot yoga guide lists the signs of heat illness.
With glaucoma, or high blood pressure that isn't under control, skip headstands, shoulder stands and long head-down holds. With osteoporosis, swap deep forward folds for a flat-back hinge from the hips, and twist smoothly. In pregnancy, our yoga in pregnancy guide covers the changes. NCCIH advises beginners to avoid headstands, shoulder stands, the lotus position and forceful breathing.
You can say no to any hands-on adjustment, and a teacher registered with Yoga Alliance must get your explicit consent each time.
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The NHS advises getting advice from a healthcare professional first if you have a health problem, an injury or symptoms, or have recently had a heart attack or an operation.
No study of yoga in riders exists, and no exercise has been shown to prevent falls; in a jockey pilot, greater strength went with more falls, not fewer. A hat to a current standard is what protects your head.
Untested. The only off-horse training studies are a 4-rider pilot and an uncontrolled 9-rider programme. Yoga trains both sides evenly; lessons work on your position.
Stirrup length and rising trot changed the jolts through the spine, and strength didn't relate to them.
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Stretching changes next-day soreness by about 1 point out of 100. Stretch because it feels good and keeps your range.
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A hat cuts the risk of serious injury, but most head injuries in hat-wearing riders are concussions, and 85% of concussed riders in one survey were wearing one.
No. Every pose here has an easier version with a wall, a chair or a cushion, and the NHS lists yoga among muscle-strengthening activities for all adults.
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It can be a good way to train what riding asks for: even hips and trunk on both sides, hip flexor and hip turning range, standing balance and calm breathing. No study has tested yoga in riders, so use it alongside lessons and strength work, not instead of them.
Cat-cow and upper-back turns done equally both ways, bird dog and a knee side plank, low lunge and a hip flexor stretch, figure four and 90/90 switches, tree pose and a hinge into your jumping position. Our 25-minute class puts them together.
It may. In people with long-lasting back pain, yoga helped a little more than no exercise and about as much as other back exercise, though no trial has been in riders. For jolts in trot, shorter stirrups and rising trot matter more than strength.
It hasn't been tested. Most riders are one-sided, and yoga can train both sides evenly, but lessons with an instructor are what work on your position.
The same ideas apply. The load through the lower back is highest in sitting trot, so build even trunk endurance and keep deep backbends out if arching hurts.
No exercise has been shown to prevent falls. Wear a hat to a current standard and replace it after a severe impact; a hat cuts serious head injury but not every concussion.
Once or twice a week, after riding or on non-riding days, is a sensible start (our suggestion), alongside strength work on 2 days a week as the NHS advises for all adults. Before you get on, use the 10-minute horse riding warm-up.
Neither has been tested in riders. Pilates has more trunk work; yoga has more hip range, standing balance and breathing. Choose the one you'll keep doing.
Follow British Equestrian's stages and your doctor first: stretching and practising your riding position not before day 7, resistance training not before day 14 and riding not before day 21. Keep yoga inside those stages, with no head-down poses until you're cleared.
Yes, for balance, hips and trunk, with changes if you have osteoporosis: hinge from the hips instead of deep forward folds, and twist smoothly. Balance work and a good hat matter at every age.
Call 999 for a knock to the head: the NHS list includes a fall from more than 1 metre, and British Equestrian's red flags include neck pain, a severe or worsening headache, double vision and weak or tingling limbs. Don't move the rider or take off their hat unless you're trained, unless they're having difficulty breathing.
Exercise education, not a personal prescription, and clinical review of these guides is pending. If you are pregnant, have a health condition such as glaucoma, high blood pressure or osteoporosis, or have had recent surgery, check with a doctor, midwife or physiotherapist before starting, and stop for sharp or increasing pain. Health disclaimer.
