Yoga for Riders: Principles and Postures to Improve Your Horsemanship

by Cathy Woods

Overview

A highly illustrated guide to simple exercises that help equestrians become more aware and conscious while improving strength, flexibility, and balance.

Yoga teacher and horsewoman Cathy Woods explains how the meditative, mindful breathwork and lifestyle aspects of yoga traditions, as well as the postures, can be profoundly helpful in our interactions with horses. Over the course of her 30-year career, Woods has created teachings that are accessible to everyone—those who have practiced yoga and those who have not, as well as riders of different levels and disciplines. From wherever they are starting, her lessons offer readers life-changing benefits, including:

• Increased confidence working with and riding horses.
• A better sense of connection with horses, on the ground and in the saddle.
• Unique ways to enhance “feel.”
• Step-by-step exercises to improve strength, flexibility, and balance.
• Postures that contribute to rider safety as we age.
• Empowerment—with horses and in everyday life.

Cathy Woods’ unique program is presented here in the form of highly illustrated instruction, guiding you through the steps to achieving present moment awareness; finding body, breath, and energy awareness; breathing through challenges; listening to your inner voice; slowing down; and developing balance and symmetry in the saddle. All of these are key to better communication and improved partnership with horses. The result is a book that helps us become more aware and conscious riders while gently correcting our imbalances, resulting in a richer, more rewarding, more joyful horsemanship experience.

Product Details

ISBN-13:	9781570769719
Publisher:	Trafalgar Square
Publication date:	08/04/2020
Pages:	216
Product dimensions:	8.19(w) x 10.16(h) x 0.63(d)

About the Author

Cathy Woods is a long-time yoga teacher and retreat leader, having taught yoga to equestrians and non-equestrians since 1991 at distinguished locations such as Kripalu Center for Yoga and Health, Yogaville Ashram, and Mount Madonna Center. An equine enthusiast and avid rider who loves exploring the natural world from the back of a horse, Woods combined her passions to create a program called “Body, Mind, Equine,” which focuses on the use of yoga principles and postures to improve horsemanship, from ground to saddle. She offers retreats and clinics at ranches, resorts, equine centers, and expos—including Equine Affaire, Southern Equine Expo, and Equitana USA—as well as for private equestrian groups. Woods has written for and been featured in numerous online and print publications, such as EQUUS Magazine, Western Horse & Gun Magazine, Yoga Digest, Forbes.com, Equitrekking, and Horsecity.com. Woods aims to impart an aware/mindful approach to yoga and horsemanship in order to make good horsemanship and true yoga accessible to everyone while promoting a more enriched and skillful life. She is based in the Great Smoky Mountains of North Carolina. Find out more at cathywoodsyoga.com.

Table of Contents

Foreword viii

Preface x

Introduction 1

Training the Body 2

Training the Mind 4

What's Coming 5

Part 1 Understanding Yoga and its Application to Horsemanship

Chapter 1 The Yoga/Horsemanship Connection 9

A Great Pairing and a Likely Union 10

True Yoga 11

Finding a Good Space 12

Chapter 2 What Is True Yoga? 17

Yoga…Beyond Postures 18

Other Values 19

Accessible to Everyone 20

The Yoga of Everything 21

Yoga, On and Off the Mat 21

Chapter 3 Practical Parallels-Yoga and Horsemanship 25

Where the Yoga Mat Meets the Saddle 26

Breaking It All Down 27

Chapter 4 What Makes a Good Rider? 41

Attributes, Characteristics, and Qualities 42

Riding with Awareness 43

"Handling" and Leading with Awareness 51

Discernment 52

Applying Awareness Exercises 55

Chapter 5 Energy 61

A Felt Experience 62

Horses and Energy 63

Respect the Energy 65

Wait for Positive Energy 65

Leading Different Horses 67

Using Music to Change Energy 68

No More Than Necessary 68

How Detecting Energy While Riding Might Look 69

Chapter 6 Connections 72

Real Connection 72

Ways to Connect with Your Horse 74

Part 2 Practical Instruction in Yoga and Yogic Methods

Chapter 7 Yoga Postures for Riders-On the Mat 85

Yoga Postures Specifically Beneficial to Equestrians 86

Why Certain Yoga Postures Are Helpful for Riders 88

Introduction to Good Yoga Postures on the Mat 89

Floor Yoga Postures 92

Tabletop Position 92

Child's Pose 94

Cat/Cow Pose 95

Revolving Spinal Twist 96

Seated Spinal Twist 98

Cobbler Pose 98

Hip Cradle 99

Pigeon Pose 100

Seated Forward Bend 102

Wide Angle Pose 103

Low Lunge Pose 105

Sphinx Pose 107

Plank Pose 108

Downward Dog 108

Touch the Sky 109

Mountain Pose 110

Eagle Arms 111

Standing Crescent Moon 112

Standing Forward Bend 114

Warrior II 115

Chair Pose 116

Standing Goddess Pose 118

Tree Pose 119

Savasana/Deep Relaxation Pose 121

Grow Your Repertoire 123

Chapter 8 Yoga Postures for Riders-On Horseback 125

Beneficial Poses to Do on the Horse 126

Jnana Mudra 127

Arm Raise with Breath 128

Spinal Twist 129

Eagle Arms 130

Pigeon Pose 131

T Pose Into Warrior Arms 132

Seated Yoga Seal 134

Triangle Pose 135

Savasana/Deep Relaxation Pose 136

Prayer Pose 137

Stretching Out During a Ride 139

Chapter 9 The Yoga of Breath 143

Using Breath in Horsemanship 144

Breathwork Instructions 145

Complete Breath ("Three-Part Yogic Breath") 146

Ujjayi Breath ("Ocean-Sounding Breath") 146

Alternate Nostril Breath 147

Breathwork in Yoga Postures 149

Breathing Beyond the Mat 150

Breathing Activities with Horses 153

Exercises to Use on Horseback 154

Chapter 10 Meditation 159

Creating Space 160

Instructions for a Basic Meditation Session 163

Things to Remember 165

Chapter 11 The Power of Intentions 171

What Is Intention? 172

Sample Intentions 173

Ways to Incorporate Your Intentions 174

Chapter 12 Creating a Personal Yoga Practice 177

Make Yoga Your Own 178

What Are Your Needs? 179

Creating Your Personal Practice 180

Chapter 13 Embodying the Practice 185

What Comes Next? 186

Connecting the Dots 188

There Is No End Game 190

My Horses: Dan and Sampson 192

Acknowledgments 194

Index 196

Preface

Introduction: The yoga/horsemanship connection I am often asked, “What does yoga have to do with horsemanship.” The answer is, “A lot!”, which I hope to articulate throughout these pages. A first glance, it seems obvious how yoga can help riders. In fact, several books have been written about the use of yoga postures to support equestrians — through increased flexibility, strength and balance — and this is a valid application, which will be covered here as well. However, as a long-time yogini (a woman dedicated to yoga tradition) and equine enthusiast, I am here to tell you that’s just the tip of the iceberg! I plan to take you on a journey to a deeper meaning of yoga and how it can apply to horsemanship (and life) in ways you may have never considered. The dedicated practice of true yoga can become part of oneself, enriching living on many levels. Embodying and applying the teachings lead to a more skilled, fulfilled life. We become awake! —more conscious; senses heightened; mind sharper; and an overall integration and balancing of body, mind, spirit. For me, the yogic path has created a keen awareness, not only on the yoga mat, but off as well. The word yoga means to yoke or unite. When united, we are more aware beings. Aware of what, one might say? Well…everything! • Body: Sensations; how to better care for the body; knowing where tensions are stored; accepting the body; working from where the body is today. • Breathing: Patterns; proper breathing; breath as a tool to energize and oxygenate; breathing through challenges; breath to offset negative emotions; to help refine the nervous system; using breath as a focal point. • Energy: Awareness of life-force energy/Prana, which flows through each of us, enabling us to live and animate. Energy of creation; detecting energy; feeling/sensing when energy shifts. • Mind/Thoughts: Observing the workings of the mind; seeing where thoughts come from (i.e. conditioning, product of environment, borrowed opinions, fear, ego, soul contentment etc.); understanding that we are not our thoughts; Learning to observe the mind/thoughts and who’s noticing. • Intuition: Listening to the inner voice, which always speaks to us. Improving our intuitive skills. • Truth: An understanding of the truth of our existence, our purpose, what our own truth is/means; Extrapolating universal truth. • Right thought/Right action: Comes spontaneously when we are clear and integrated in the body, mind and spirit. • Interconnectedness; Breaking through the illusion of separateness; experiencing union; union with all aspects of ourselves, union with higher power (however you like to define that term); union with all of creation, other humans, animals and nature. These are some of the many benefits of being on the yogic path. A good horseman of any discipline might say these are beneficial skills when interacting with horses as well. In fact, this is likely not new information to a true horse person—they are usually aware of these concepts and how they tie into working with horses. When I share these teachings with experienced equestrians it is not uncommon for them to say, “That’s what I’ve been doing, I just never thought of it in that way!” Or, “I never really made the connection with yoga.” It may be that I am just presenting this in a new way, with new words/language. I believe that horse whisperers — adept natural horsemen — are yogis! They may not even be aware that much of what they do in horsemanship is yogic in essence. Yogis read body language, energy, pauses, expressions, actions, reactions, and act on it. They operate from a place of inner knowing and intuition. I think you’ll agree that a horse whisperer embodies these same abilities. When we mindfully and deliberately integrate the principles (not just the postures) of yoga into our horsemanship, the effects are pronounced, profound and beneficial. Not only does our relationship with ourselves and our horse improve, but we begin applying these principles to all arenas of life, including our interactions with fellow humans and in life situations. My passions are horsemanship, yoga and travel and I’m thrilled to combine them in the programs I teach and this book. Years ago, in my own horsemanship, I noticed I was naturally applying yogic principles, such as body, breath mind, energy and intuitive awareness. Eventually, this led to birth of my Body, Mind, Equine program, helping others to see this connection in a well-articulated, succinct and experiential way. I began to make a clear association, when I noticed that the energy or mood that I brought to the barn had a direct impact on my interactions with the horses. It affected the general flow of our relations and the outcome of our training or ride on that particular day. When I was in a “good space,” mentally, emotionally, energetically, our time together was focused, productive and pleasant. The horses were clearly enjoying themselves, and content to share space with me. This showed in their relaxed body language and attention. They were willing to partner with me (and as a horse person you know how good that feels!). On the flip side, if I was rushed loading them into the trailer—feeling angry, frustrated, scattered, grooming /tacking up in a hurry— the horses clearly enjoyed it less than when we took more generous, centered and mindful time. They seemed to sense my energy, and of course they did, as they are highly in-tune beings. The entire ride, event, training or exercises had a tone or energy of rushing through; a bit scattered and no one was really enjoying themselves or fully present. We were not our best selves on those days. The horses seemed to have more attitude and be less willing partners. Obviously, they were mirroring my own energy back to me: rushed, frustrated, too task oriented. Maybe on some level, my horses did not even want to be around me when I was like that. But who would? We don’t enjoy being around people who are impatient, angry, scattered, or nervous. We can “feel” it. We know what centeredness feels like, and we surely know what off-center feels like. I trust that many of you reading this book have likely had a similar experience at some point, while interacting with your equine partners. I have come to learn through my own yoga and relationship with horses that much of what I do on the mat is really what I’m doing in my horsemanship, from ground to saddle. I am not here to help you train your horse or to give riding instruction (there are far more qualified people to help you with that) but rather, to impart a more aware and conscious approach to yoga, horsemanship and life through the use of a yogic methodology. I am here to help you to train yourself to be a more skilled human being with these insights. While reading this book, I hope that you will be able see how these ideas and principles can apply to everything, from interactions with people, other animals and in life situations. In the following chapters, I will break down what I call “the parallels” of these two practices. I believe that when paired, they can make for a richer yoga & equine experience, which is a win/win for you and your equine partner.

Editorial Reviews

The author does a magnificent job of imparting an understanding of yoga principles and drawing the reader into its benefits. The next thing you know, you’re on the floor doing it! With clear explanations and illustrations, even a yoga-novice like me can have success. There were many take-home messages from the book that I feel are particularly useful in horsemanship: the three qualities of consciousness; false evidence appearing real, communicating without words and collective consciousness, waiting for positive energy, there is connection in communication, and your energy introduces you before you speak. Understanding and incorporating these concepts into your horsemanship will do more for your riding than a thousand lessons.” —Julie Goodnight, Horse Trainer, Clinician, Equestrian TV producer

“The use of yoga postures to support equestrians through increased flexibility, strength and balance are well covered in Yoga for Riders, but there’s so much more. The unique program outlined in the highly illustrated book guides readers through the steps to developing balance and symmetry while in the saddle…. Anyone seeking to intensify their relationship with their horse will appreciate Yoga for Riders.” —Cowgirl Magazine

“Cathy Woods’ ability to condense such a dynamic concept in a way that can be interpreted by everyone is compelling. Not only does she introduce yoga and its many layers, but it's done with beauty and grace that is mirrored in the layout, photos, and organization as well. I truly believe anyone who works with horses will find Yoga for Riders a valuable resource that will enhance their life in and out of the saddle just as yoga transcends off the mat! This book is practical and personable and a must-read for anyone looking to grow and evolve in their work.” —Jenn Bodnar, Owner, Yoga Digest

“The book is beautifully illustrated with color photographs of riders both in the saddle (or bareback) and on the yoga mat. Woods provides many instructions on how to convert an exercise that would be done on the floor to doing it in the saddle…. Yoga For Riders is a truly compelling book that opens up a world of profound connectivity between horse and rider. It is valued addition to any equestrian’s library.” —Horse Journals

"Cathy Woods makes a compelling case for all of us to augment our horsemanship with a simple yoga practice. Yoga for Riders serves up the indisputable foundations of horsemanship in new light with the added bonus of simple exercises to implement them." —Jec A. Ballou, Author of Equine Fitness and 55 Corrective Exercises for Horses

“Cathy Woods has written a simply beautiful book. The prose, along with the layout and the photos, make it equally likely to end up as a bedtime read or as a coffee-table book for guests to browse through. While there are chapters about ‘yoga position,’ the heart of the book is about the most important elements of riding: being present; being aware. Keep this book close by as a reminder of what’s important when being with horses.” —Tik Maynard, Author of In the Middle Are the Horsemen

 “While cleverly disguised as a ‘yoga for riders’ book, this text contains the secret sauce to having the ultimate connection and communication with your horse. Creating the human mind/body connection is not only a spiritual practice, but the key to better horsemanship. I highly recommend this book for anyone seeking to deepen their relationship with their horse.” —Warwick Schiller, Warwick Schiller Performance Horsemanship, Two-Time Australian WEG Team Member and Worldwide Clinician

“Cathy Woods’ Yoga for Riders is an inspiring way to embrace the practice of yoga…. A book that helps us become more aware and conscious riders, while gently correcting our imbalances, resulting in a richer, more rewarding, more joyful horsemanship experience.” —Mid-South Horse Review

“An excellent read on a topic that will help you elevate both your enjoyment of riding and training, and your success at building a relationship of trust and awareness with your horse. Highly recommend for all riders. It’s not as hard as you think to do, no matter your level of fitness. The exercises do relax you, teach you about breathing and energy techniques that are easy to master and the book delivers on Cathy Woods mission writing it, helping riders improve their horsemanship.” —Catskill Horse

"...we can give our horses a looser and suppler body on their backs. Woods’ manual tailors yoga to the needs of riders while showing how its practice can deepen our connections with our horses. Beautiful illustrations and simple descriptions make the book accessible for beginners and experts alike." —The Horse

“Cathy’s book [Yoga for Riders] is an excellent resource for those new to yoga as well as those riders with some understanding of it. It successfully argues that blending yoga practice with your horsemanship can augment your experience and improve your well-being as well as your connection to your equine partner. The 200-page book has hundreds of images and is well-organized into chapters and two parts: understanding yoga and practical application. The images are diverse with subjects demonstrating on mats to riding English, Western, and bareback.” —Nicker News, Best Horse Practices

From the Publisher