Training tips for riders

Do you feel a little rusty, stiff or just want to feel better? Check out our tips on how to stay in good shape both on and off horseback.

Yoga strengthens your body awareness and is a type of training that all riders, beginners as well as professionals, should work more on. Because when you are really aware of what your body is doing, you can influence your riding in a controlled way. Then you give the signals you actually mean and in this way you make it easier for the horse and increase your team spirit.
Check out Yinyoga and yanyoga, examples of yoga that benefit you as a rider. Focus on the exercises that you need. Yinyoga is a kind of stretching that creates stillness and conscious presence where the positions are usually held for 3-7 minutes. Yanyoga is the opposite of yin yoga, a more dynamic, active type of yoga that builds strength, increases mobility and agility.

If you want better endurance, classic cardio training such as running, swimming and cycling are good options. During cardio training, you should reach a maximum heart rate of 60-70% and keep that heart rate for at least 30 minutes. You know you are at the right heart rate level when it feels a little strenuous to talk during exercise. Alternate with interval training and strength training. There are many good outdoor gyms where you can train your equestrian muscles. Here is an exercise that you can also do at home.

Balance

The balance is of course important for riders. Here's a simple tip on how to quickly put in a balancing act pretty much anywhere, anytime. But preferably every day. For best effect, do the exercise in the stocking or barefoot.• Rest your right foot against the inside of the calf - place your palms facing each other in front of your chest - stretch your arms (still with your palms facing each other) upwards as far as you can - stay that way or spread your arms to a V - lower and relax your shoulders - raise look at the ceiling (or look straight ahead if it feels better) - stand still and count slowly to 20 (or as far as feels comfortable).Now repeat with left foot towards the inside of the calf etc. If you want to simplify, you can have the heel against the ankle and the toe in the ground. Do you want to complicate, close your eyes.

Hollow

• Hollow position is a full body exercise with a focus on the core muscles (back and abdomen). Lie on the ground / floor with your body outstretched - lift your shoulder blades and legs a little above the floor - keep your arms at your sides or let them rest on your body - your crotch and buttocks should remain against the floor. Hold this bowl-like position for about 15-20 seconds or longer. Relax and repeat as many times as you can.

Breathe

If you feel stressed when you get to the stable or nervous before the competition, try Nadi Shodhana, a breathing exercise that helps you relax and get better focus.• Use your right thumb and middle finger: start by taking a couple of calm, fairly deep breaths - before exhaling at the second breath, close your right nostril with your thumb and exhale slowly through your left nostril - hold your thumb and then inhale slowly through your left nostril - before exhaling close the left nostril with your middle finger and exhale slowly through the right - then inhale slowly through your right nostril before closing it again and exhale slowly through the left etc.Continue to switch nostrils this way for five to ten minutes. Feel free to repeat several times a day if you have the opportunity.