Read by Matilda Longbottom
There are countless websites and videos showcasing yoga for gardeners, each with a unique approach. However, if you’re seeking a laid-back routine that doesn’t demand perfection, you’re in the right place. Here, I present some delightful moves you can practice, mostly from the comfort of your garden chair, savoring your morning coffee. Remember, slow and purposeful movements are key, especially when sipping hot beverages.
Tall Mountain
Start by sitting up straight, engaging your core muscles, and elongating your spine. Inhale deeply, exhale slowly, and relish the scents of your garden. Take a moment to appreciate the surroundings without focusing on the weeds. To relieve tension in your neck and shoulders, gently turn your head from side to side. If you catch your neighbors’ gaze, offer a friendly salute with your coffee mug.
Overhead Lateral Stretch
Maintain good posture as you hold your coffee mug in one hand and extend the opposite arm overhead. Lean gently to the side, stretching as far as comfortable. Switch sides and repeat the stretch. This move helps alleviate stiffness and promotes flexibility.
Backward Hand Stretch
After finishing your coffee, stretch both arms straight in front of you, palms facing down. With one hand, gently bend the fingers of the opposite hand backward to stretch the wrist and shoulder muscles. Alternate hands to relieve tension accumulated from gardening tasks.
Warrior Pose
Position your chair near a patch of weeds. Sitting sideways, lower yourself over the area, with one knee bent at a 90-degree angle and the other leg stretched behind. Use one hand for support as you pull weeds with the other. This pose strengthens the legs and eases hip discomfort.
Child Pose
Transition into a relaxing stretch by sitting tall, then slowly folding forward with arms extended alongside your legs. Allow your torso to rest on your thighs while letting your arms hang freely. Embrace the relaxation, disregarding any teasing from family members.
Afterward, gently pull one knee toward your chest, alternating sides to release tension along the spine and legs.
Savasana
Find a dry spot on the grass, lie on your back, and spread your limbs like a snow angel. Close your eyes and embrace gratitude for the natural world around you. When you’re ready, slowly return to a seated position, being mindful of potential dizziness.
Remember, starting garden yoga may cause discomfort in unfamiliar areas, so give your muscles time to recover. Consider using arnica gel to soothe any aches. ❖
About the Author: Kay Flowers resides in picturesque Appalachian Ohio with her husband, Denny, whom she serendipitously met at a storytelling conference. Armed with her trusty garden clogs, she navigates her garden alongside her vigilant cat, Stubby, who guards against invasive snails and fluttering butterflies. A former educator and librarian, Kay indulges her passion for growing medicinal herbs and shares her expertise at the local farmers market. In addition to crafting monthly gardening columns, she is the author of “Caleb’s Daughter” and “Mustang Girl.” When not immersed in crossword puzzles, Kay can be found tending to her garden oasis, finding solace in nature’s embrace.
