Tag: core training

How To Do BOSU Downdog-Updog-Pigeon

September 1, 2022

The BOSU Yoga Poses featured in this video improves balance, core strength, stretches inner hips, and strengthens spinal muscles.

  • Begin on all fours position with hands on BOSU.
  • Lift up into Downward Dog Pose. Hold for 10 seconds.
  • Move forward slowly through Downward Plank. Transition to Upward Dog.
  • Hold Upward Dog for 10 seconds.
  • Move through Downward Dog into Pigeon Pose by drawing right knee to chest.
  • Rest right leg across the BOSU.
  • Raise arms upward alongside your head. Look upward.
  • Hold Pigeon Pose 10 seconds.
  • Remove right leg from BOSU and move into Downward Dog.
  • Repeat the entire sequence on the left side.
  • Continue for desired repetitions alternating each leg across the BOSU.
  • The sequence is completed by returning to Downward Dog.

MODIFICATIONS: 1. You should be able to perform all 3 poses on the mat without the BOSU. 2. Before attempting BOSU Yoga, use balance equipment that is less advanced, such as the foam balance pad. 3. Instead of lifting arms upward in Pigeon Pose, allow them to rest on Yoga blocks placed on either side of the BOSU.

EQUIPMENT: BOSU Balance Trainer

Shop Our Health & Fitness Store for BOSU

EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider

Pilates For Horseback Riders

May 5, 2013

Riding Without Saddle or Bridle

When you watch this video of Stacy Westfall riding Vaquero without saddle or bridle, you can see that the rider is very strong.

The horse is a powerful force under the rider, especially when it picks up speed and begins to run.  When the horse makes a sudden stop, the rider remains stable. How is this done without her falling to the ground? The answer is a strong core.

Pilates Principles and Horseback Riding

Pilates principles are compatible with the goals of horseback riders.

  • Control
  • Precision
  • Breath
  • Flow 
  • Centering
  • Stamina

Pilates exercise emphasizes training the body to maintain neutral spine, the healthiest position for human posture, during all types of activities.  Neutral spine is achieved by developing the muscles that support the spine.

In horseback riding, a flexible spine, strong abdominals, and the ability to hold the spine in a neutral position, gives the rider a postural advantage, making time spent with their horse more enjoyable.

Muscle balance, spinal alignment, pelvic and shoulder stability are high points in Pilates training, as well as in horseback riding.  While riding, the spine should be flexible but not hyperextended (overarched), and the shoulders even and relaxed.

Pilates cross training for riding, is further enhanced by adding equipment such as the Magic Ring, Pilates Bands, and exercise balls.  The equipment simulates the riding experience by adding resistance and release under instability.

Copyright 2013 Irene Pastore and Blue Moon Personal Training