Tag Archives: Balance
We could not have dreamed up a more springlike and lovely first day of Hayloft Yoga! The sun was warm, the frogs were cheeping, the birds singing, and of course, the horses were peacefully munching their dinner beneath us as we practiced.
There were some new faces in the Hayloft last evening ~ welcome! ~ and with their presence a reminder that you don’t have to own horses (or even have ridden a horse before!) to enjoy and benefit from Hayloft Yoga.
We opened practice in Supta Baddha Konasana (supported reclined bound angle pose), belly-breathing and releasing tension. In the space of openness, I read this Barbara Marciniak quote:
“Imagine Yourself unbounded, with an opportunity at every turn, and this is what you will create. Set up limitations, and you will find them. Remember, you effortlessly attract the energies that support your version of life.”
In life and in asana (yoga poses), we can work toward manifesting whatever we imagine. When we find tightness in the body, instead of pushing through it or becoming frustrated, we instead honor that this is where the body is today, and continue to breathe. We can imagine going deeper, staying conscious of our breath. In this way, we patiently and persistently begin to energetically move the body in the right direction, through the power of intention. With practice (this is why Yoga is referred to as a practice and not an exercise), we begin to find that our tightness opens, the body becomes strong yet supple, and perhaps after weeks, months, or even years, we find ourselves an embodiment of what we imagined.
IT TAKES TIME
One of my teachers told me the story of a yoga master: One of the master’s students was having difficulty sitting in sukhasana (easy seated pose). The master instructed him: “Each day, sit in sukhasana for one hour. Place a large phone book under each knee. Each day, you may tear off one sheet from the phone book.” Eventually, after many years of practice, the student was able to sit with ease in this pose.
It takes loving kindness, patience, and persistence. If your intention is there, if your imagination is activated, the rest will follow.
The same goes for our lives. If we take the time to imagine our most ideal life, full of ease and abundance, if we dedicate some time and energy toward creating a strong enough intention, we will see that eventually it becomes manifest. There are dozens of books and teachings supporting this concept. You Can Heal Your Life by Louise Hay is a great start. Try it for yourself: click here for a simple exercise you can do on your own. If you are uncertain where to start, try setting an intention of Becoming Whole.
As we practice yoga, we take steps toward reaching our highest potential. I am honored to share this practice with you.
This accessible yoga class is specifically designed for horse enthusiasts across disciplines with all levels of yoga experience—beginners are welcome!
On the physical level, practicing yoga improves balance, posture, strength, and flexibility, all translating to a better seat, efficient cueing, and an overall better ride.
On a more subtle level, yoga teaches riders how to address and work through our fluctuating mental states, enabling us to find balance and focus. From this place of equilibrium, we connect more deeply and communicate more effectively with our equine partners.
Yoga and horses speak the same language: the language of the body. By learning how to move and breathe consciously in a yoga practice, we are practicing the very skills that allow us to “talk” to our horses through our bodies.
Practice yoga to the sounds of munching horses and that infamous smell all true horse people love. This unique class meets in the upstairs hayloft of Double S Quarter Horses, a beautiful open-air training and lesson facility in Bow, WA. Sue Sultze and Tom Pasma have graciously opened this space where horse enthusiasts can meet for a fun, non-intimidating, riding-inspired yoga practice. Ample parking is available. Visit JessieTierney.com for directions.
Double S Quarter Horses
15213 Colony Road
Bow, WA 98232
Jessie leads an alignment-based, intuitive class, responding to the needs and concerns of participants, offering hands-on adjustments and variations that suit each practitioner’s needs. You don’t have to be a pretzel to do yoga!
Yoga gave Jessie the same type of emotional and physical benefits that horseback riding had given her for years when she discovered this powerful practice during college. While she didn’t have the resources to ride in Chicago during school, she could dedicate a few evenings a week to her yoga practice. Once she graduated and started riding again, she recognized that despite her time out of the saddle, she was a more balanced, focused, and effective equestrian.
Jessie has taught yoga in the studio, on the trail, in a hayloft, on horseback, to kids and adults. She is a Certified & Registered Yoga teacher and an equestrian of 18 years.
Please feel free to contact Jessie with any inquiries.
The practice of yoga benefits riders and their horses both subtly and obviously. Here are some things we can watch for and celebrate as we learn and grow in our practice.
This benefit is perhaps the first one we recognize. After a well-rounded practice, our bodies have moved in all directions, we have created space and heated the body through conscious breathing, and we have stretched comfortably within our limits. Over time, flexibility increases and we notice our physical limitations expanding.
I can’t recount how many times I have heard, “Oh I can’t do yoga–I’m not flexible enough!” Yoga isn’t about showing off how flexible you are; it’s about gently coaxing your body toward suppleness and gaining flexibility over time. It is a practice, and it may not happen overnight.
Flexibility is beneficial in the saddle. Even though we aren’t exactly riding in a specific yoga position (though some–myself included–would point out that sitting on a horse is yoga), a flexible body has fluidity: it moves efficiently and gracefully with the dynamic movements of the horse. Try sitting a trot with your shoulders scrunched toward your ears and you will feel a dramatic example of how a lack of flexibility impacts your riding (then be sure to pat your horse afterward and thank him for letting you experiment).
With flexibility comes ease: notice the difference between a limber horse who has warmed up and a stiff horse who has just stepped out of its stall, or a horse who will bend easily to slight pressure and a horse who resists the bridle. Visible grace arises out of flexibility, and this concept applies to both horses and humans.
Physically, as we age or through lack of practice, we lose our balance more easily. This can be remedied simply by engaging in balancing activities. All Hayloft Yoga classes have a balance component, with modifications that are accessible to anyone.
Physical balance translates to staying centered in the saddle through every gait and transition. Yoga develops muscles that aid in balancing through seated, standing, and moving postures. In the saddle, we find greater ease and stability as a result of the yoga practice. Our horses will appreciate our integrity and ability to support their movements through our heightened sense of balance.
BODY AWARENESS & COMMUNICATION
Unlike humans, who primarily use words and tone of voice to express ideas, horses rely on what we consider subtle physical cues. As a prey species, horses are far more sensitive to physical messages.
As we practice yoga, we heighten our awareness of the messages we send through our bodies. We become more intentional in how we move. We begin to notice the impact of posture, the energy in our seat, and the awareness of our breath. In these ways, we learn to communicate with our horses with more clarity and effectiveness.
CLARITY & A HEALTHY MENTAL FRAMEWORK
By focusing our attention on the physical body and the breath, a yoga practice clears the mind of distractions and makes this mental state more readily accessible. We gradually realize that mental clarity is a choice: it is a matter of taking a moment to breathe rather than getting wrapped up in external circumstances.
Yoga can teach us patience, persistence, grace, humility, courage … the list goes on. When we’ve had a rough day and arrive at the barn frazzled, we often find after just a few minutes of grooming or riding, our troubles have melted away and we’ve gained a healthy perspective again.
Yoga empowers us to create the same impact: no matter how busy or chaotic the day has been, a few minutes of breathing deeply brings us to center. It only takes a moment.
This mental clarity can benefit us before we enter the show ring, as we get prepare to mount a nervous horse, on the trail, in the arena–virtually every circumstance we encounter.
I invite you to share some of the benefits you have found in your practice in the form of a Comment or Reply, below.
Thank you and Namaste.
But it’s definitely NOT about turning yourself into a pretzel on your horse.
At first glance, yoga on horseback may seem like an impossible and potentially unsafe merging of opposites. However, it is important to consider some of the core principles of yoga: in these principles we find what truly unifies riding and yoga.
Yoga is not the simple act of turning oneself into a pretzel; it combines mindfulness with breath and a myriad of other subtle practices in hopes to achieve Union (of body-mind-heart-spirit). Horseback riding, when done with mindful, embodied intention, truly unites horse and rider through its own subtle techniques. Both yoga and riding are a practice–not to be mastered overnight.
Being horseback is NOT like riding a motorcycle. Your horse has a mind; it has its own personality, its own need for safety, for connection, for oneness with its herd. Attaining trust and understnding to the point where a horse allows a prey animal–the human–to ride astride is miraculous. It requires that the rider is in tune with her body, with the energy she emits, with her thoughts.
In the study of equestrian arts and the science of yoga, I have found more similarities than I could have imagined. After having grown up on horseback, then finding yoga when horses were no longer a part my life, I now find a union of this art and science to be natural and intuitive. Consider alignment, for instance. It is virtually the same in Sukhasana as in sitting in a saddle: rooted through the seat bones, spine tall, shoulders back and down, chin parallel with the earth. The more subtle elements of a yoga practice–the breath, quieting the body, centering the mind–are equally applicable and in fact instrumental in achieving a focused, unified ride with an equine partner. As I began teaching Horseback Yoga in the foothills of Pikes Peak, Colorado, my perceived limitations floated away on nearly every exhale–my riders were able to do virtually anything they set their minds to.
I currently offer Horseback Yoga classes at Double S Quarter Horses. Please contact me if you are interested in setting up a Horseback Yoga Workshop.
HOW HORSEBACK YOGA WORKS
Here I will offer a simplified step-by-step outline to paint a picture of one shape Horseback Yoga can take. This is by no means meant as an instructional piece. Practitioners and riders should seek the guidance of a professional before attempting these exercises on their own.
So sit tall, take a deep breath, and enjoy this step-by-step approach to Union with the horse.
1. SET YOUR INTENTION
- Remember that the objective of Horseback Yoga is to achieve Union with the horse, with your bodies, minds, hearts and souls (not necessarily to do some crazy pretzel pose on horseback).
- Your intention can be anything you wish to cultivate in the practice. Some examples could be Boundaries, Courage, Oneness, Stillness, Friendship, Strength, Growth, Inner Peace, Serenity … anything that comes to mind.
- Take a moment to strongly identify with your intention. Feel it in your cells, your body. Then allow it to float away on the exhale, trusting that the acknowledgment is enough to keep it with you throughout the practice without grasping onto it. You may seal your intention by saying “OM.”
2. BECOME CONGRUENT: BE PRESENT WITH YOUR SELF
- Tune into your inner state and feel what you are feeling. Your horse already senses your deep emotional state and is waiting for you to become congruent with your emotions.
- Be patient with yourself as you look inward. There is no rush. This moment is the point; the journey is the point. Often your horse will let you know that you have aligned through a lick of the lips or a lowering of the head.
3. BE PRESENT WITH YOUR HORSE
- Observe your horse. Horses speak in a language that is totally body- and energy- aware. Watch for some of your horse’s signals:
- Ears–your horse’s attention is where his ears are pointing. Is your horse listening to you? To the other horses? To the fly biting his right side? Is there a threat? Ears relaxed and to the sides with one following your movements is what you can be looking for.
- Eyes–with observation you can see fear (whites of the eyes showing), calmness (eyelids drooping), and many more emotions through the eyes
- Licking lips–processing, agreement, “I get it!”
- Lowering head–listening, relaxation
- Nodding head–urging you to speak, agreement
- Swishing tail–annoyance
- Resting one leg–relaxation
4. INTERACT WITH YOUR HORSE
- Your horse will respect you if you respect him. Respond to the signals he gives you throughout the grooming process. Scratch his itchy spots. Rub his sore spots.
- Take your time grooming to really get to know your horse’s favorite areas. Grooming is a conversation between you and your horse which can solidify a connection before you mount.
- SOCIAL GROOMING is essential for the well-being and survival of horses in the wild. As you scratch your horse’s withers, don’t be surprised if he turns around and nibbles your shoulder in reciprocation!
5. LEAD YOUR HORSE TO THE PRACTICE SPACE
- Your Practice Space can be an arena, pasture, trail, or roundpen.
- Establish boundaries with your horse by playing the Stop and Go game—Your horse should anticipate when you stop walking and freeze all four feet when you exaggeratedly halt. If he does not, ask him to back a few steps before walking on.
- Your horse should respect your space by walking behind you. If you need to remind your horse of these boundaries, turn toward the horse and tug or shake the lead rope back below the horse’s chin until your horse backs a step or two. You may need to continue to work with this until you have learned to establish your boundaries and your horse learns to respect them.
6. WARM UP
- Halt your horse in the Practice Space.
- Tune into your breath. Flow through some gentile warm-up postures beside your horse to warm up your body.
- Possible poses: Surya Namascar, side bends, chest openers, Trikonasana, Virabhadrasana I and II.
- Observe your horse as you flow through your warm up.
7. WARM YOUR HORSE UP
- Horse-Asanas: Bend your horse’s head/neck to the right and left without moving his feet, arch his neck, stretch his neck, lift and sink his belly (horse version of Cat/Cow).
- Gently extend your horse’s legs through their safe range of motion, one at a time, with attention to your horse’s breathing: pause when you horse inhales and lengthen when your horse exhales.
- Massage your horse’s withers, neckline, back, rump.
- Move your horse’s tail: pay attention to his reaction, only go as far as he is comfortable with.
- We ride bareback for greater ability to feel your horse beneath you.
- Mount gracefully, on your horse’s exhale, using whatever method is most appropriate for your body (mounting block? leg up? railing?) and most kind to your horse (while it may be thrilling to take a running leap, what would your horse most appreciate?).
- Find your seat bones. Sink deep.
9. SYNCHRONIZE YOUR BREATHING
- Listen and feel for your horse’s breath.
- Here is part of why we ride bareback: your legs will gently expand with your horse’s inhale. It is extremely subtle; it is helpful to close your eyes.
10. SLOW AND LENGTHEN YOUR BREATHING
- Deep, slow diaphragmatic breaths.
- Watch for your horse to lower his head or sigh; notice if your horse relaxes one leg.
- Pat your horse or scratch his withers when he has relaxed with you.
Click below to enlarge the photos and to view as a slideshow!
11. HORSEBACK ASANAS
- Maintain the awareness of your breath and your horse’s breath throughout the entire practice helps keep both species focused yet relaxed and receptive to the Aśva-pṛṣṭhasanas (Poses on horseback).
Practitioners and riders should seek the guidance of a professional before attempting these exercises on their own.
By Jessie Tierney, Certified Yoga Instructor and Sanborn Wrangler for the Sanborn Western Camps Blog, 2011.
After such a successful first Horse Yoga Long Trip, I could not imagine it getting even better.
With a new group of 9 campers, two staff and a total of 14 horses, we set out this time on a 5-day trek to unite with ourselves, our equine partners and each other . . . and this exceptional group of ladies made our 5-day trip an experience I’ll never forget.
One especially important element of this Horse Yoga trip was providing journals to campers at the start of the week. We sat on the front porch at the barn and talked about the power of Intention. With ideas of manifesting our dreams in mind, we made them concrete by writing them down in our small journals. The girls were asked to keep track of their intention throughout the trip, taking the time during Hawking (watching the horses graze for 6 hours each day) to answer some of the prompts I included in the pages, and also writing whatever came to mind on the blank sheets. This week was punctuated by torrential rain on each of the five nights, but this did not stop the girls from pulling their journals and pens from their cantle packs to huddle inside their ponchos and write. We made sure to “debrief” each evening, sharing some of the insights they came up with in the presence of their munching horses and the sound of rain. We woke up each morning with sloshy boots and soaked jeans, but thanks to the Colorado morning sun, we were dry before heading back out on the trail.
We talked about the girls’ answer to the prompt: “What is your Dream for the Future?” Answers were as varied as the ladies in the group, and we learned one girl’s dream to become a vet despite her allergies to animals. Another girl spoke of working with an organization to end child trafficking. A third hoped to overcome her anxiety and nervousness around competition, and said that she was looking forward to using the breathing exercises we had learned in one of the yoga practices. As we shared our dreams with one another to the backdrop of our horses grazing in a hay field, we became vulnerable–together–and provided support that felt tangible. It was like etching our dreams in stone, solidifying these intentions and banding together to make them manifest, our horses and one another as witnesses. It felt powerful.
This trip’s destinations allowed for us to do more bareback yoga on the trail–3 of our 4 camping spots had arena setups which allowed the girls to ride without a saddle. Something profound happened here, too. One evening, we un-tacked the horses, hung their bridles on a tree branch and stacked their saddles below. After we’d allowed the horses to eat for three hours, we led them into a fenced-in section of pasture.
“Okay girls,” I said, “this is going to be an exercise in trust for your horse,” as I began tying a hobble knot on one of the horses’ lead ropes so it did not drag on the ground. “Tie your knots and I’ll give you a leg up.”
“How are we going to steer?” one of the girls asked. I smiled.
“You’re not. You are going to breathe deep and trust where your horse takes you.” There was a ripple of nervous excitement, and I breathed deep to release a bit of my own uncertainty about the exercise. “Who’s ready?”
As I walked around the herd of 11, hoisting each girl onto the back of her mount, I silently prayed that no one would get hurt. These horses could potentially cause a ruckus, but part of me had a good feeling about the Trust exercise, and I focused on the good potential rather than the bad. It will be okay, I thought, especially with this group of girls, who picked up on the power of their breath easily. I expected that the horses would take advantage of the opportunity to graze, and that they wouldn’t venture too far.
“Deep breaths, ladies. See if you can get your horse to lick his lips or sigh with you,” I coached. Some of the mounted girls had already turned their bodies around to lay their heads on their horses’ rumps. Once everyone was on, I led them in some collective breathing and a few horseback asanas (poses).
To my surprise, not one horse moved. None of the horses even lowered their heads to graze. They had complete freedom: every opportunity to find a good patch of grass to munch or even trot around the pen if they pleased, yet each horse stood stock-still, ears gently turned toward the rider on its back. In fact, the horses seemed to relax deeply, standing in a group with their riders lounging on their backs, eyes drooping with one leg relaxed. These horses were doing yoga, too.
I nearly cried. There was something happening that I had not anticipated. Even Sugar, a horse known for kicking any horse who got near to her, stood nearly drooling with what I would normally deem “uncomfortably close spacing” to the horse by her side. Even more than on the last trip, these horses were actively participating in the yoga practice. They transformed as soon as their riders shifted their awareness to the breath.
I have personally experienced the power of breath awareness in horseback riding innumerable times since I was a kid–calming a nervous horse by slowing my breathing and feeling my seat sink deep into the saddle–but it was always something I took for granted that felt difficult to articulate to others. Now, so visibly in front of me, it was made obvious: horses respond to breathing. Bigtime. Suddenly applications of this teaching flooded into my mind: we can make riding infinitely more safe by teaching this simple technique. The horses trusted their mounts because their mounts became wholly present in the moment through watching, listening to, and lengthening their inhales and exhales. So simple! Yet so profound!
Taken seriously, these breathing exercises allowed for the campers to “get away with” doing poses even I would have deemed impossible before the start of this trip. Girls were sitting backward on their horse’s rump in Sukhasana in meditation. Some did partner poses on horseback, nearly hanging upside-down off their mounts. Ekha Pada Kapotasana–Pigeon Pose on horseback–impossible? Hardly! I stood by laughing nearly the entire trip. It was miraculous!
There was one element whose absence I think made possible much of what these ladies and their horses accomplished: Fear. Likely because of their youth and my (at times feigned) confidence that they could accomplish whatever they set out to try, these girls were fearless. The absence of fear in the girls gave their horses confidence, and the equines embraced these new, foreign activities as though they’d been waiting to do yoga all their lives. Or, perhaps the horses had been doing yoga all their lives, and the girls finally got up to speed. After all, horses as prey animal depend on the awareness and presence of the other members of their herd for survival. This makes horses the ultimate yoga practitioners: wholly present every moment. Once the girls caught on to how to be wholly present through their breathing, the horses felt they could trust them completely (thank you Linda Kohanov!).
The trip was magical. The girls loved it; the horses loved it; I loved every second of it–okay, perhaps not the moments when I woke up at 6am to put on a pair of soaked jeans and puddle-filled boots. But the attitudes of the ladies and the transformations that took place are memories I will cherish forever and that will surely fuel me to continue doing this work.
I have a feeling this is the start of something very big. Thank you, Sanborn, for making it possible.