Equine Skeleton
We can imagine our human skeleton while doing yoga exercises to improve our flexibility, strength and balance. Working with our horses, we can imagine their equine skeleton.
Equine skeleton by Walter F. Varcoe of Articulated Equine Skeleton Specialists
Dr Christin Finn DVM, CVA in this short video has a live painted horse and discusses the horse’s skeletal mass vs soft tissue. The Painted horse shows the anatomy of the equine skeleton.
Dr. Roberta Dwyer DVM of the University of Kentucky explains the bones of the horse’s skeleton in the following video.
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Filed under Anatomy and Physiology
Down Puppy
‘Lifeloveandhorses’ blog is about “optimizing health, happiness, and peace” for my horses and myself. Yoga is a good form of exercise to increase strength, stamina, balance and flexibility. This will help towards my goal of riding my horses with confidence. Even with the limited amount of yoga that I have been doing, I can feel a positive difference in my body. I realize that it is very important not to strain and to go at my own pace. Make sure you go at your pace and your abilities when doing yoga and exercises. With that in mind.. today we continue to work through the poses for my New Year goal of doing 10 ‘Sun Salutation’ routines.
Adho Mukha Svanasana – Downward Facing Dog Pose
Adhas = down
Mukha = face
Svana = dog
If legs are not flexible enough, then can bend the knees. I was able to do a full Downward Facing Dog with straight legs to stretch, but the pose put too much strain on my elbows supporting my body. My right wrist also complained afterwards. I took a few days to recover before doing this posture again. I have learned that it is very important to listen to my body and to take things at my pace and avoid straining. Spreading fingers wide is supposed to help distribute the weight on the arms. Until I am stronger, then plan to use modified poses.
Downward Dog with Chair – Yoga for Inflexible People
Uttana Shishosana – Puppy Dog Pose is a cross between Child’s Pose and Downward Facing Dog. Can put a soft pad under the knees.
Even those modified examples of Downward Dog may be too difficult. A blog with good suggestions is: http://dorestorativeyoga.blogspot.com
Restorative yoga is a passive practice in which poses…are held for several minutes at a time, propped with blankets, blocks, and bolsters to minimize the amount of work that the muscles are doing in the pose. – Yogajournal
Supported Puppy Pose ~ Uttana Shishosana
Using props of blocks, blankets, straps and bolsters to help in the poses with support is a great idea and will definitely look into this further to avoid injury as I become stronger and more flexible. Yoga doesn’t have to be strenuous. The principles can very gently stretch out the ligaments and tendons and muscles with no strain, even if recovering from an injury.
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Filed under Human health, Yoga
Hip flexors
‘Lifeloveandhorses’ blog is about “optimizing health, happiness, and peace” for my horses and myself. Yoga is a good form of exercise to increase strength, stamina, balance and flexibility.
Anjaneya
= praise (from root anj meaning honor)
Pronounced: (AHN-jah-nay-ah-sa–na)
Anajaneya pose is a type of lunge that stretches the hip flexor muscles, such as the psoas. The pose is similar to a “runner’s stretch”.
The psoas enable riders to influence their horses with their seats and legs. By mastering the use of these muscles, riders will be able to maintain self carriage, both on and off the horse.
– Tom Nagel, author of “Zen & Horseback Riding“
Hip muscles
The psoas is the only muscle in the body that connects the legs to the spine. One action of the psoas is flexing the thighs at the hip enabling us to raise our knees. It assists in thigh rotation and adduction, helps to stabilize the pelvis, move the lower back, and links by connective tissue to the diaphragm.
The iliacus is another hip flexor that connects the legs to the pelvis. It joins into the thigh bones with the same tendon as the psoas muscle and often called the iliopsoas together.
These hip flexor muscles lie deep in the body behind the abdominal and pelvic organs.
Stretching the hip flexors is important for horseback riders, as well as for runners.
Yoga instructor Sage Roundtree describes a Low Lunge exercise.
This is an interesting interactive tool for learning about the human anatomy.
http://www.getbodysmart.com/ap/muscularsystem/menu/menu.html
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Filed under Anatomy and Physiology, Human health, Yoga
Horse outing
Over the holiday I most definitely ate way too many cookies and delicious dinners with family and friends, but I don’t regret it. Life is too short to miss eating holiday cookies with family. A few sugar coma days are okay, but perhaps it is time to bring out my former Weight Watcher member knowledge to re-group. I don’t dare weigh myself. No doubt my body is quite skilled at processing cookies into more fat.
My visiting brother isn’t a horse person, but enjoys hiking. We went out for a mid-winter hike along a nearby trail that runs beside a lake. The drought has the lake lower than we’ve ever seen it. My brother led Bangsi. I led Twistur, who was feeling spunky being out on such a beautiful Spring-like day. Twistur became a bit excited watching some other horses being cantered up a hill. I was unsure whether I could handle even that level of enthusiasm, if was up on his back. Behavior on the ground will translate to under saddle, so gently reminded Twistur that his job was staying with me. No, Twistur… we were not going running after other horses. Moved his feet (not yanking on head) by driving him around me in each direction in a few small circles. This provided a “Yes, Ma’am” thinking shift and we proceeded down our path.
We met a family with 2 kids and a dog later on the trail. When leading we will often stop and give kids the opportunity to pet a horse. Our horses seem to enjoy the attention particularly from children. They always are very gentle and stand quite still. Later met the family at the trail head before loading up and the kids really enjoyed having more time to pet the horses. Our horses are sweet and adorable after all!
The day was shirt sleeves weather. Bangsi and Twistur in their Icelandic coats were sweating, even at our leisurely pace. Bangsi wanted to go slower and slower on the return loop. My brother got Bangsi tolting along beside him (definitely not a trot) to catch back up. That was neat! We had saddled Twistur to have option to ride. The plan was that I could ride being led by my husband giving me a chance to concentrate on my balance and relaxing into the feel of movement.
I’ve taught Twistur to “sidle up” beside me when standing on a step-ladder or spot on trail for mounting. There was a large downed tree by the trail. I put on my riding helmet and managed to climb up and balance on the tree. I asked Twistur to come along side and he was quite happy to do so. He stood like a rock for me to mount ungracefully and wiggle around searching for my stirrups. He’s such a good horse! We gave him a treat for being patient.
I am not confident and don’t feel secure in riding, so I sang “Oklahoma” by Rodgers & Hammerstein to help me breathe and relax. Twistur didn’t seem to mind me being up on his back. Had a bit of unexpected “touching toes” riding exercise when my hubby failed to realize that even sitting on a 13.2 hand horse that some branches were overhanging a bit low.
Touching toes
Here is an exercise that can help you become limber. You learn to sink into your joints, keeping your balance and improving your leg position. Take the reins in your right hand. Reach down and briefly touch your toes on the left side with your left hand…
Figure 17.17 A-D– Sally Swift in “Centered Riding 2: Further Exploration”
Unlike from the yoga practice, I didn’t get sore from the riding session. That surprised me, so maybe that meant I wasn’t clinching or straining to sit in the saddle.
We’ve gotten out only twice more, but hope to get out for more horse hikes and rides.
Ron Paul: No longer a dark horse candidate
How to register to vote by state information (form) PDF file:
http://register-vote.com/
http://tinyurl.com/3wbmfsr
'Flower Chucker' by London-based graffiti artist Banksy
Like the Flower Chucker, the Ron Paul Revolutionary does not use coercion to affect change. Instead of a Molotov cocktail, he wields the power of the vote, the Viral Media, and the Internet as weapons against tyranny. Instead of violence, it is free speech, freedom of assembly, their labor, their sweat, their money that they use as tactics to cause change.
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Bend at the hip joints
‘Lifeloveandhorses’ blog is about “optimizing health, happiness, and peace” for my horses and myself. Yoga is a good form of exercise to increase strength, stamina, balance and flexibility.
Uttanasana (Standing Forward Bend)
ut = intense
tan = to stretch or extend
asana = pose
Pronounced: (OOT-tan-AHS-ahna)
Uttanasana is used as a resting position between the standing poses, as in the Sun Salutation series. There are also seated variations of this forward bending pose.
My basic understanding of the pose:
- Stand in Mountain Pose – neutral spine & neutral pelvis.
- Think about the structure of the hip joints in the pelvis. Exhale and reach your chest out and down bending forward from the hip joints, not from the waist, keeping the back straight. Do NOT lock the knees and can bend the knees to ease the stretch. Do NOT bounce and do NOT strain to bend farther than your body is comfortable while keeping the spine straight. Bending half way over is called “Ardha (half) Uttasana”.
- Breathe and relax into the stretch (for example, 30 seconds to a minute).
- Exhale lifting the body keeping the spine straight returning to Mountain Pose.
- Relax and breathe in Mountain Pose.
Using a chair for forward bend:
My husband is unable to bend far enough to lean on a chair. My suggestion is to practice using a wall as a resting spot. I am able to do “Ardha Uttasana”. I can feel the greatest stretch in the back of my legs (ham strings), as well as my stiff right knee. Bending forwards sitting in my office chair with the spine straight works an upper body stretch without stretch in the knees and lower legs.
Filed under Human health, Yoga
Reach for the Sky
‘Lifeloveandhorses’ blog is about “optimizing health, happiness, and peace” for my horses and myself. Yoga is a good form of exercise to increase strength, stamina, balance and flexibility.
Upward Hand Pose
Urdhva = raised (or upward)
Hasta = hand
Asana – pose
Pronounced: (oord-vah hahs-TAHS-anna)
Like most asanas, the principles of movement in Urdhva Hastasana break into three parts: entering the pose, being in the pose, and exiting the pose. Whether you are practicing it individually or as part of a flow series, the pose should be executed with these principles in mind.
– Yogajournal.com
My basic understanding of the pose:
- Begin in Mountain Pose – standing in neutral spine & pelvis.
- Inhale and stretch your arms over your head.
- When you are ready to exit the pose, slowly exhale and bring the arms down.
- End in Mountain Pose.
The single biggest gift you can give your horse is becoming “live weight,”, whether on the ground or in the saddle. A horse can feel the difference if you’re braced against him or moving with him. When you learn to re-balance your body while remaining upright over your feet with your joints moving freely and without clamping on the horse, you can truly be “in sync” with his motion.
– Peggy Cummings
Peggy Cummings in her book “Connect with Your Horse from the Ground Up” gives examples of slumping vs arching. This is a good video of a woman demonstrating proper sitting / standing in pelvic neutral vs slumping or arching, as well as showing the structure of how the pelvis connects into the spinal column and legs.
* Please make sure to read my Disclaimer page.
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Filed under Human health, Yoga
Change a habit
I’ve reviewed in the prior posts of the blog the basic structure of the joints and spine. With this knowledge we can visualize the alignment of the skeleton in the body to improve how we move.
Sitting in neutral spine and pelvis, then how do we properly get up and down from a chair in alignment with the least strain on our body? The method of movement suggested by the Alexander Technique requires strength in the legs to lift the body, but won’t strain the back and neck.
Lelia Calder gives a lesson in “The Alexander Technique” in the following video discussing some basic principles and teachings.
In the chair you should sit on your hip bones (ischial tuberosity) and not to slump sitting on your tail bone (coccyx). Talk to your body to ask the neck and shoulders to be relaxed and free. Feel the ribcage’s movement as you breathe expanding out all around to front and back.
Stand with your feet apart under your hips (hip wide spacing). Pause and think to not sit your usual method. This is the “choice point” allowing you to take the time to remember you want to change a habit and do something differently.
Ask the neck to relax and the head to free from the occipital joint. Ask the back to lengthen. Use your leg muscles to lower yourself onto the chair. Bend moving the knees forward and hips bend moving back to make a squat and lower into the chair with the head and spine aligned. Muscles are not required to work hard if you are in balance and you have alignment over your spine.
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Filed under Health, Human health
Yoga on a sheet
While researching easier pose versions of Yogatic’s New Year “Sun Salutation Challenge”, I was struggling to remember to maintain good posture. As with sitting at my desk, it is important to have proper alignment during the poses. Doing the poses is yoga “practice”. For the “Sun Salutation” Challenge see my post from January 1st.
Since starting my blog a couple of weeks ago I had intended to re-start the Namaste Yoga tv show series. Instead I have only done simple stretching mostly in bed. That’s better than nothing, right? I have also practiced feeling how to stand and sit more in skeletal alignment, which has me stretching upwards and tilting my hips and wiggling around. I found my DVDs, but hadn’t used the DVD player in so long that had trouble finding the control. Surprised me when I opened the player to find that there was a Namaste yoga DVD ready to go. How long was that DVD sitting in the player as a thought intention to re-start doing the exercises? My vacuüm is on the fritz preventing proper cleaning of the carpet of the planned exercise area in the den. After reading about yoga, was time to actually DO some official yoga. No more delays, so just laid down a sheet over the carpet. In my PJs before bedtime I intended to finally do some yoga without one more day passing. Surely gentle stretching would be relaxing before sleep.
It was a real eye opener at how stiff that I have become. The warm-up was just barely doable.
This is a clip they have on-line of part of a warm-up series.
Last time I followed the series was probably 4 years ago when I was 25 pounds lighter. My body is much stiffer now. Even “Child’s pose” wasn’t comfortable. My fatter belly blocked bending down and my “caboose” stuck up in the air. My right knee hurt not letting me settle back on my heels.
The standing stretching arms up over head and bending over while deep breathing is a resting period between the poses. My arms got tired. I had to take a break from the ‘rest’. I stopped to watch the serene faces and graceful bodies moving on the tv, as if effortlessly. Wow… I want to be more like those lithe young women. That will take yoga “practice”.
My muscles trembled standing in ‘Warrior Pose’. I wobbled and fell over attempting one-leg balances and held onto a chair. I didn’t try to complete the full set of poses, then finished with the session’s cool-down. The cool-down wasn’t easy either.
Standing and bending over was the easiest exercise, which probably comes from all the times bending with my scoop shovel by the wheelbarrow to clean up horse poop. Picking out horse hooves is also good bending and squatting practice.
The yoga was a work-out. Afterwards I felt unhappy muscles that I’d forgotten that I even had in my body. These weren’t the muscles used in poop scooping. I took an Ibuprofen and climbed into bed putting a warm heating pad on my upper back. Next morning my left elbow had a sore spot. BUT…in other ways I felt more stretched out and found it a bit easier to sit up in my desk chair. I felt taller. Of course… I still find myself slumping. I’m amazed how often, without realizing, I end up in an awful slouching posture.
I remember that 4 years ago couldn’t do an entire set on the first day of doing the Namaste DVD. It also took time to improve my balance. In my researching easier yoga practice discovered there are programs for doing yoga and even aerobics sitting in chairs. Even on my less optimal health days there will be no excuses to not get in some stretching and exercise. Even a small stretch will help improve my flexibility.
What’s coming up next in my blog:
- Will include various yoga videos and poses for my personal slowed down “Sun Salutation” challenge. You are welcome to follow along and even join in. Might take me several months of “practice”, but my goal is to actually manage the 10 Sun Salutations with some actual grace.
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Filed under Human health, Yoga