Are you experiencing back pains and weak muscle tones when gardening? Here are four yoga poses that will get you revitalized and regain your power.
Gardening is one of the most delightful and sustainable activities everyone can engage in. It brings calming and meditative quality to the mental aspect of self since it necessitates a lot of concentration and patience while weeding, sowing, watering, or pruning. But there are times when gardening triggers back pains and other body aches due to improper postures or weak muscles. The art of yoga has been in existence for many years now, and several forms of yoga exercises have been introduced. Yoga exercises are practiced to overcome the body’s limitations and counter stretch the different muscles utilized in gardening. So, what yoga exercises are ideal for gardeners?
I. Forward Bend
Forward-stretching postures provide a quieting impact on the mind. In this forward bend position, bend your body at the hip level while keeping your back straight. Lift up the sitting bones to release the tight hamstrings.
Step 1: Stand with the feet and hips width apart and parallel. Bring your hands to the crease at the top of the legs or at the point where they join the trunk.
Step 2: Lift the breastbone up away from the floor to extend the front part of the body. As you breathe out, fold forwards from the hips while you slightly bend your knees.
Step 3: With your knees bent, relax and extend the spine as the gravity pulls the head and upper body down towards the floor. Breathe smoothly.
Step 4: Hang the upper body from the hips while pressing the feet onto the floor and lifting your sitting bones upward to extend through the back portion of the legs. Bring your arms above your head, and hold onto your elbows. Retain the position for several breaths.
Step 5: Bend your knees while putting your hands on your waist. Come up halfway, extending through the upper part of the spine. Breathe in as you come up to the original standing position, hinging from the pelvis, and keeping an extended back.
II. Squat Pose
Gardening requires a lot of squatting. When your squat muscles are restricted, it can be challenging to move. With yoga, you may challenge the restrictions by promoting flexibility in the ankles, knees, and hips. A squat pose also offers an invigorating stretch on the backbone.
Step 1: Stand with hip and feet width apart. Extend the arms forward and breathe smoothly.
Step 2: Breathe in and out as you bend your knees and begin to sit back. Keep your back extended. As your heels lift off the floor, place a block under them.
Step 3: Continue to sit back and keep your knees over your feet until you are squatting. Let your tailbone drop and lift your breastbone. Breathe smoothly.
Step 4: To work vigorously, interlock the fingers and stretch the palms above the head. To come out, breathe in deeply, press the heels down firmly, extend the legs, and lower the arms.
III. Standing Side Stretch
This yoga pose stretches the upper body and tones the respiratory and postural muscles, stimulates the rib cage for breathing and enhances concentration.
Step 1: Stand tall with hip and feet width apart and arms by your sides. Loosen up the shoulders away from your ears. Look straight and take a couple of breaths.
Step 2: Inhale, turn your right arm sideways. Start the movement from the shoulder, to ensure that the whole arm rotates rather than just the hand.
Step 3: Continue to inhale, extend the arm laterally and up beside your head. Reach upwards for two or three breaths. Maintain weight balanced on both legs.
Step 4: Breathe out while reaching up and out to the left. Keep your head close to your arm. Press down through the sole of your right foot to retain balance. Stay in this position for several breaths and create space between the top of the right hip and the ribs with each breath. Come back up on an in-breath and lower your arm on the out-breath.
IV. Camel Pose
This yoga pose is revitalizing and energizing. It is a powerful backward bend that requires confidence. It stretches the front part of the body and expands the chest, thereby reducing tension in the upper spine.
Step 1: Kneel with hip and knees width apart. Push the toes under. Position your palms on the buttocks. Inhale.
Step 2: Keep the spine extended and gradually move the hands down your thighs until they reach the shins.
Step 3: Push the chest forwards with an out-breath and reach the heels. Draw the shoulder muscles together behind you while you open the chest muscles.
Step 4: When you feel balanced, with your weight evenly spread between the hands and knees, point the chin up to the ceiling while keeping the posterior neck extended. Stay in this position for three breaths. To come out of the pose, slowly move the chin down and the hands back up the legs to the buttocks. On an inhalation, release the hands and return to the vertical position.
Step 5: On an exhalation, fold the body forwards until it reaches the floor. Extend the spine. Breathe into the abdomen and feel it moving against the thighs. Stay in this position for few minutes.
Gardening will be so much fun with stronger muscles and a more relaxed mind. By doing this yoga exercises, you gain a lot of health benefits such as improved balance, more focused mind, and stronger and more flexible bones and muscles.
Julia Wilson is the founder of LeekGarden.com, one of the world’s leading gardening experts. Her goal isn’t just to give you a gardening fact. She also wants to share her experiences, tips, and tricks about cultivating the garden.
- Posted On: August 26, 2017
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