Having an ‘Independent Seat’ means that you can easily follow the movement of a horse and maintain great riding posture while also using your legs, weight, hands or energy to communicate via the Aids… all without losing your balance! Sounds great, right? But, also a little daunting, I know.
That’s why harnessing the power of your unconscious brain to keep your muscles relaxed and your posture effortless is such a game-changer for equestrians of all levels! When you learn how to pandiculate your body with Somatic Exercises, you won’t have to worry about being tense, stiff or sore when you ride anymore, and all your ‘bad’ riding habits will just melt away… more on that in a minute. First, let’s talk about your rump.
The Truly Independent Seat – Gluteus is Greek for Rump.
As you know, having a good ‘seat’ is really important if you want to be a kind and effective rider. But don’t just take it from me, here are some words on the SEAT from the masters:
“The rider’s seat is the most important form of communication, serving as the interface between rider and horse.” (Gerd Heuschmann, Balancing Act p.42)
“The seat is the basis for all position and aids. The legs, back, and arms have their foundation in the seat. The seat transfers the rider’s weight to the horse, and how it does this is the single most important factor in influencing how the horse will move. The riders seat should be deep and elastic, and should follow easily the movement of the horse.” (Walter Zettl, Dressage in Harmony p.48)
“Only a supple, balanced seat allows the rider to apply the leg and rein aids independently of the movement of his upper body. It is an essential prerequisite for the effective application of the aids.” (The Principles of Riding p.45)
“Only a supple, well-balanced seat allows the possibility of subtle influence. This is also true for rein and leg aids.” (Charles de Kunffy, The Ethics and Passions of Dressage)
I learned from my classical dressage instructor Saskia Martin that a good transition can only come from a relaxed and independent seat that is moving in harmony with the horse.
That way, when the aids are given the horse is able to feel and respond to the smallest change.
Too much movement or “over riding” not only interrupts the flow of rhythm and harmony between horse and rider, but can also cause a horse to tense up his or her back muscles in self-defense. Tension is the opposite of relaxation, and so should be avoided at all cost!
“Good Riders Don’t Bounce” says Denny Emerson in the video above.
While this is technically true, most riding instructors don’t understand the causes of tension in their students bodies, which is why so many equestrians get stuck in Beginner-Purgatory or have pain during or after riding. You don’t have to push yourself to ride every single day, do extra core strengthening or take lessons for years and years AND YEARS to develop a good position and independent seat!
Here’s the thing:
Neutral Muscle Tonus is More Important than Rider Biomechanics or Practicing Your Riding Position
To have this kind of harmonious and independent seat, the riders body must be free from tension and poor postural habits that limit range-of-motion and body awareness. Therefore, I believe that relaxation and mind-body connection are even more important than practice for developing the proper position! Before worrying about how to sit correctly on a horse, or even what to do with your hands, any good rider must first have a relaxed rump!
Your Seat is Your Physical Connection to the Horse
“Only a rider who sits with a good and supple seat is able to actualize her knowledge about horse training. A rider with a poor seat can never see her knowledge put into action even when she is a good “horse person” who understands riding theory and its psychological and biomechanical foundation.” (Gerd Heuschmann, Balancing Act p.44)
The Riders Seat is made up mostly of the three gluteal muscles:
• Gluteus maximus is used mostly for power (climbing stairs, rising from a sitting position, running).
• Gluteus medius is a stabilizer and abductor, used especially when you are standing on one leg, (or driving!)
• Gluteus minimus is a medial (inward) hip rotator, and also steadies the pelvis during movement.
Chronic contractions, over use, fatigue or imbalance in any or all of these rump muscles will prevent a rider from having a relaxed and balanced seat, regardless of how many hours of training this rider puts in. Any one of these seat issues will make it difficult for the rider to use the seat, weight and sitz-bones effectively to communicate with a horse, or to have a long leg, open hip, or following seat.
So before you climb into the saddle… Relax your rump with Somatic Movement!
TRY THIS to Unlock Your Independent Seat:
POSITION:
Lie on your side, (on a bed, carpeted floor, or a yoga mat) with your knees bent and out in front of you. Keep about a 90 degree angle between your torso and your thighs, and between your upper and lower legs (almost as if you were sitting in a chair). Use your bottom arm as a pillow, or use an actual pillow to keep your neck comfortable.
EXERCISE:
Let your feet stay at rest together, and while you inhale, lift your top knee a comfortable distance off your bottom leg, which remains resting on the floor. From this position, slowly lower your knee back toward your bottom leg, controlling the release to keep it slow all the way to the bottom. Rest your whole body, allowing all the tension to melt out of your muscles. With another inhale, lift your top knee again, carefully staying within your comfortable range of motion – no stretching, pain, or pushing through resistance! Again, slowly release the lift, allowing your top leg to float down until it can rest heavily on your bottom leg. Repeat a third time.
Rest for a few breaths, then roll over and repeat this exercise three times on the other side.
Remember, the slow release is the most important part of the movement. Your job is to stay within your comfortable range of motion, and to pay attention to any sensory feedback in your body while you do this gentle movement. Your brain will take care of the rest!
