Yoga for Gardeners

If you ask the wellness experts at Wellspring, yoga and gardening go together like tomatoes and basil. Wellness Coach Rebecca Tryon points out that both are practices rooted in being mindful, peaceful and connecting to nature. For the avid gardener, developing a yoga practice can support the strength and flexibility needs that a healthy, hearty garden requires.

“Like gardening in the fresh outdoors, yoga reminds us of the importance of breath,” says Rebecca. “Breathing is the most simple yoga practice, and can be done anywhere without fancy workout clothes, mats or equipment. While mowing the lawn, moving boulders to make a rock garden or planting seeds, deep breathing can help make these practices more relaxing and mindful.”  And what can be more delightful than breathing in the fresh spring Oregon air?

To begin a practice of deep breathing, Rebecca recommends that one sit quietly with a straight back and a relaxed stomach.  “As you inhale, let your abdomen expand, and as you exhale, empty the lungs completely.” Deep breathing helps oxygenate the body, which keeps cells youthful and healthy.

Incorporating deep breathing with one’s yoga poses enhances the experience. In general, five to eight deep breaths per pose are sufficient for experiencing the benefits of the pose.

Tryon, a certified yoga instructor,  recommends a beginning yoga practice of 10-15 minutes of poses and breathing. Two to three times a week will help you get fit and flexible for the gardening season. Here are a few basic yoga stretches and how they can keep you strong and flexible this gardening season.

Child’s Pose

Child’s pose is a wonderful pose for releasing the lower back, calming the mind and feeling a stretch in the shoulders and upper back.  It can be a nice way to end a session of gardening, especially after rigorous activity.  Come onto your hands and knees and drop your hips back toward your heels.  Allow your arms to comfortably extend forward and drop your head so the forehead touches the floor.  You may fold your forearms and rest your head on them, if that is more comfortable.

Cat/Cow

Because the tasks of gardening often require bending over, the low back can become tired or sore.  Cat/Cow postures in yoga can release low back tension, increase flexibility in the spine and work on developing core and shoulder strength. 1) Start on your hands and knees with a flat back and neck.  2) Arch your back, draw in your navel, and tuck your chin to the chest to stretch the entire spine upward.  3) Reverse the motion by dropping your belly and arching your chest and tailbone up toward the sky.

Cobbler Pose/Bound Angle Pose

Tight hips are a common complaint amongst active people, and gardeners are no exception.  This posture releases tension in the outer hips, stretches the inner thighs, and helps build spinal strength, if you keep your back straight.  You can even use your fingers to push on pressure points in your feet. Sit comfortably with a long spine.  Bend the knees, bringing the feet together and allow the knees to drop out to the sides.  You can grab your feet with your hands to help elongate your spine and deepen the inner-thigh stretch.  If your hips are tight, you may do this pose sitting on a folded blanket to help release the hips and back.

Wrist/Ankle Rolls

The hands and the feet are some of the most neglected areas of the body when it comes to stretching and warming up.  Before you head out with your shovel or trowel, try this: Roll each wrist in a full circle three times each direction.  Next spread your fingers as wide as possible, then clench a tight fist.  Repeat three times.  Follow the same process for the ankles and toes.

Downward Dog

This pose engages legs, back, abdominals and shoulders.  Practicing downward dog for 5-8 breaths at a time will help you gain shoulder strength (good for pruning), leg and hip flexibility, and stretches out the spine. Follow this pose with child’s pose for a nice strength-stretch combination.  From all fours, check to make sure your hands are shoulder-width apart and your feet are hip width apart.  On an exhale, lift your hips and knees and press back into your legs.  Your arms will remain straight and strong, but you may bend your knees slightly if the back or hamstrings feel tight.  Drop the heels toward the floor and gaze back at your legs.

Seated Spinal Twist

Last but definitely  not least, if you feel your back and shoulders becoming tense or tired, take a time-out for this pose.  It extends the spine, stretches all the muscles that support the spine, and opens the chest and upper back.  Make sure your head sits tall on your neck and only twist as far as feels good to your body!  Never force a posture in yoga. 

Special thanks to Rebecca Tryon, one of the Wellness Coaches at Wellspring Center for Extraordinary Living in Woodburn.   For more information, call 971-983-5200 or log on to iamwellspring.com.