Here's an easy guide to Yoga and stretching, which you can do before, during, and after gardening. It provides easy-to-follow exercises that you can incorporate mindfully into your gardening routine to create a flow that keeps you flexible, adaptable, strong, and connected to yourself.
Remember, this guide isn't set in stone. Listen to your body and go from there.
Create Intention Before Gardening Begins
Set your intention before practicing the two purposeful poses below. Clarify what you'd like to take away from your gardening session and what you'd like to release or return to the earth when you're done.
Garland Pose, also known as Malasana, originates from Sanskrit, where "Mala" means "excrement" or "impurity," and "Asana" means "pose."
Malasana activates and balances the Muladhara and Svadisthana Chakras, which help increase emotional stability, compassion, and patience toward yourself and others.
When practiced with proper alignment, Malasana energetically opens the flow of creative energy, fosters self-awareness, and enhances self-esteem and confidence. Additionally, this pose is highly grounding, enabling you to overcome whatever issues hold you back.
This pose offers benefits such as a deep stretch to the hips, lower back, and groin muscles while stoking the digestive fire, alleviating constipation, and boosting metabolism.
As you practice Malasana, sink into the pose, offer your intention, get present with yourself, and begin your gardening session from a clear space.
Standing Forward Fold, also known as Uttanasana, originates from Sanskrit, meaning "Uttana" (stretched out) and "Asana" (pose).
Uttanasana activates the seven main energetic chakra centers: Muladhara (Root), Svadisthana (Sacral), Manipura (Solar Plexus), Anahata (Heart), Vishuddha (Throat), Ajna (Third Eye), and Sahasrara (Crown).
The level of balance needed to maintain Uttanasana —neither too far forward nor too far backward— initiates a continuous flow of energy and blood circulation throughout your body. It's considered an essential posture because it balances the body through physical stretching and strengthening by combining activity and passivity, while calming the mind and relieving stress by teaching surrender, patience, and acceptance of what is right now in reality.
As you're in the pose, breathe long, slow breaths and take a moment to notice any emotions or feelings that may arise; the longer you remain in the pose, the easier it will be to see what's there with a new perspective. Become aware and mindful of the intention you set and embrace the sensation as it solidifies and settles into your entire being.
Reconnection and Recommitment During Gardening
It's beneficial to pause periodically during your gardening session to reconnect and recommit to yourself. The following poses will help you realign your mind and body on all levels. Depending on the length of your gardening session, feel free to repeat one or all of these as many times as you want.
Half Forward Fold, also known as Ardha Uttanasana, is a standing pose from the Sanskrit Ardha-half, Uttana-intense stretch, and Asana-pose.
Ardha Uttanasana activates the Ajna Chakra, the body's center, improving your mental capacity for intuition and awareness. It's well-known for restoring and rejuvenating the body and mind, improving brain function, and reducing stress, anxiety, and depression. Expect to experience a feeling of lift in your upper body, a calm and peaceful mind, and a complete release of shoulder tension; plus, it feels excellent after raking and digging.
As you practice this pose, take long, deep breaths and allow yourself to go inward. Take a moment to check in and reflect on what it's like to experience calm without the rush of life taking over. Recognize that you can take this feeling and allow it to spread to those around you.
Camel Pose, also known as Ustrasana, is a kneeling backbend derived from the Sanskrit words "Ustra," meaning "camel," and "Asana," meaning "pose."
Practicing Ustrasana effectively relaxes your mind spiritually and emotionally, helping it find calmness and balance. It activates the Anahata Chakra, your body's center of self-love and Universal love, and it's fantastic for releasing tension in your upper back and neutralizing your spinal positioning.
This pose promotes deep trust in yourself and your body, providing feelings of inner strength and fortitude. Because you must lean back without seeing where you're going, this asana allows you to better understand your body's limits and overcome any fears about what your body can or cannot do.
You may feel unnatural and slightly uncomfortable in this pose as it opens your heart, inviting you to discover and reconnect with the emotions and feelings that are at your core, at the soul level.
Side Angle Pose, also known as Utthita Parsvakonasana, is a standing pose derived from the Sanskrit terms "Utthita," meaning "extended," "Parsva," meaning "flank," "Kona," meaning "angle," and "asana," meaning "pose."
Utthita Parsvakonasana activates the Manipura Chakra, your body's energy and vitality center, and is a beautiful stretch for the legs, hips, and entire side body. Expect to experience greater confidence, internal strength, and courage as you dispel fear and insecurities.
As you practice this pose, revisit your recommitment and ask yourself how you'd like to show up for yourself, your loved ones, and the world around you.
Integration After Gardening
As you wind down from your gardening session, these final postures and stretches will help you integrate your intention, reconnect, and recommit. I encourage you to go within and allow everything you've set in motion to circulate and settle, so you can re-enter the outer, non-gardening world with ease, clarity, and grace.
Tree Pose, also known as Vrikshasana, is a standing pose derived from the Sanskrit words vriksha, meaning tree, and asana, meaning pose.
Vrikshasana activates the Muladhara Chakra, your body's base center of security. Imagine the steadiness of a tree and gently focus your gaze on a single spot in front of you. It's a good idea to have something around to catch your balance and support yourself should you need it.
Shoulder and Arm Stretch
This is an excellent stretch for opening the heart, shoulders, wrists, and forearms.
Place your hand on a tree trunk, wall, fence, or other sturdy support at shoulder height or lower. Turn your fingertips back and slowly turn your body away from your hand.
Standing Core Stretch
This works out the kinks and tension in your entire back and shoulders.
Hold your rake or shovel handle across your shoulders. Plant your feet firmly and keep your hips facing forward as you twist your shoulders to one side and the other.
Side Waist Stretch
This helps to lengthen your hips, open your ribs, and expand the sides of your waist.
Plant your feet, extend your arms overhead, and lean from one side to the other, allowing the stretch to reach and deepen on both sides of your body.
Comments
Post a Comment