Yoga for Gardening, the third edition!
In the spirit of Yoga Outside, welcome to the Third Edition of Yoga for Gardening. Yes, this is the third year running that I've posted a sequence for all of you hard-working gardeners out there. I was recently re-reading last year's post, and thinking that this ought to be a tradition. So here we are!
The majority of garden work is of the hunched over variety, whether over a bed of weeds or a shovel. The best poses you can do are gentle back-bends and poses that gently press on/massage the joints. The first year I did a gardening sequence, I made the mistake of going to a Power Yoga class right after many hours of gardening. Not a good choice. After lots of hours in the sun, it's possible that gardeners are already a little dehydrated and have definitely gotten a good work out. Of course, different strokes for different folks but, for me, a gentle sequence is again in order. I highly recommend doing this sequence outside and in your garden if at all possible!
1. Sukhasana (Easy Pose) with Nadi Shodna Pranayam (Alternate Nostril Breathing) for 5-10 minutes. Notice the sounds around you, the sensation of air and sunshine on the skin. Notice the lovely smell of dirt.
2. Fold forward in Easy Pose
3. Gentle twists in Easy Pose (re-cross the legs before this, if you like)
4. Cat/cow spine in table
5. Tadasana (Mountain Pose)
6. Vrksasana (Tree Pose). Reach to the sky!
7. Interlace hands behind back, open heart to sky.
8. Garundasana (Eagle Pose). A teacher once told me this is the best of all post-gardening postures, for how it benefits the joints of the body.
9. Interlace hands behind back, open heart to sky.
10. Pavana Muktasana (Standing Wind Relieving Pose)
11. Interlace hands behind back, open heart to sky.
12. Coming down onto knees, move into Parigasana (Gate Pose), to stretch out the side body. After each side, come into a gentle Ustrasana (Camel Pose), with hands supporting lower back (total of two Camels).
13. Wide-legged child's pose, bowing to earth
14. Make way onto back
15. Gentle twist of choice, longer hold
16. Bring soles of feet together, for reclined bound angle
17. Savasana or Meditation
The majority of garden work is of the hunched over variety, whether over a bed of weeds or a shovel. The best poses you can do are gentle back-bends and poses that gently press on/massage the joints. The first year I did a gardening sequence, I made the mistake of going to a Power Yoga class right after many hours of gardening. Not a good choice. After lots of hours in the sun, it's possible that gardeners are already a little dehydrated and have definitely gotten a good work out. Of course, different strokes for different folks but, for me, a gentle sequence is again in order. I highly recommend doing this sequence outside and in your garden if at all possible!
1. Sukhasana (Easy Pose) with Nadi Shodna Pranayam (Alternate Nostril Breathing) for 5-10 minutes. Notice the sounds around you, the sensation of air and sunshine on the skin. Notice the lovely smell of dirt.
2. Fold forward in Easy Pose
3. Gentle twists in Easy Pose (re-cross the legs before this, if you like)
4. Cat/cow spine in table
5. Tadasana (Mountain Pose)
6. Vrksasana (Tree Pose). Reach to the sky!
7. Interlace hands behind back, open heart to sky.
8. Garundasana (Eagle Pose). A teacher once told me this is the best of all post-gardening postures, for how it benefits the joints of the body.
9. Interlace hands behind back, open heart to sky.
10. Pavana Muktasana (Standing Wind Relieving Pose)
11. Interlace hands behind back, open heart to sky.
12. Coming down onto knees, move into Parigasana (Gate Pose), to stretch out the side body. After each side, come into a gentle Ustrasana (Camel Pose), with hands supporting lower back (total of two Camels).
13. Wide-legged child's pose, bowing to earth
14. Make way onto back
15. Gentle twist of choice, longer hold
16. Bring soles of feet together, for reclined bound angle
17. Savasana or Meditation
