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Modern-day life has become so stressful that everyone is looking for ways to cope. Some people turn to exercise and sports while others find comfort in playing video games or watching TV at the end of a stressful day. However one of the most popular methods of dealing with stress is gardening. People from different walks of life find gardening to be a welcome diversion from their busy lives.
However, one of the things that you need to keep in mind is that gardening can be quite hard on your body. You can face all sorts of problems like muscle strain, lower back pain, and muscle sprains. This is why every gardener should consider making yoga for gardeners an important part of their life. Not only does it help keep the body fit but it also prevents any injuries that can potentially come with gardening.
Here are some yoga poses that you can make a part of your daily routine or try just before you start working in the garden. You can also use some of these poses while working if you start feeling tension building in your hamstrings, lower back, or neck.
Table of Contents
1. Seated Spinal Twist
Hips and back are two of the most common pain points for gardeners which is why every gardener should make the seated spinal twist a part of their routine.
Start by comfortably seating down on your mat with your legs out. Now all you need to do is fold one of your knees in, bring the other leg over it and place the opposite elbow on the outside of your knee.
Once you are in position, turn your body and head in the opposite direction of the folded leg and you will be able to feel the stretch in your back and hips. You can put your free hand on the ground to get a better balance. Repeat this for both sides until you feel like you have completely stretched out your back and hips.
Wrist pain is very common among gardeners because of leaning on your hands for extended periods of time. The plank finger lift exercise is a great way to prevent wrist pain. Start with a simple plank with your knees lifted and with your hips as steady as possible for maximum effect.
Now slowly lift one of your hands up, transfer your weight back down onto your fingers, and slowly put your palm back on the ground. Repeat this motion a few times for both hands until you start to feel a deep stretch in your wrists.
3. Low Lunge With Chest Stretch
Start with a simple lunge with one of your feet in front of you and the other one behind with the knee on the ground. Now interlace your fingers behind your back while keeping your arms straight and chest open.
Lean back and forth to stretch out your hips. Make sure you don’t make any sudden movements as that can result in a pelvic or hamstring cramp. Your movements need to be slow and smooth. Repeat this multiple times and switch sides.
4. Downward Dog Pedal
The downward dog pedal can be an excellent exercise for those who struggle with lower back, hips, and leg pain. This exercise will stretch your entire lower body including your hips, legs, and lower back.
You need to start by getting in a planking position. Now lift your hips and bring your knees closer to your chest so you are in a Downward Dog position with your feet and hands as flat as possible on the ground. The idea is to make an upside-down V shape with your body. Finally, you need to start pedaling your knees back and forth until your legs, hips, and lower back are completely stretched out.
5. Garland Pose
Last on our list of yoga for gardeners poses if the Garland pose. Garland pose is best for relieving lower back tension and stretching your hips. All you have to do is squat down while keeping your upper body as straight as possible. Ideally, your hips should touch your heels but it is not necessary. Place your elbows on your knees and make a loose fist out of both hands. If possible lift your heels and transfer the majority of your body weight to your toes. Do this right before you start working in the garden so you can prevent your spine from rounding.
Essentials for Yoga for Gardeners
There are a few basics that you might need to start your yoga for gardeners poses.
Amazon Basics Extra Thick Exercise Yoga Mat
If you are planning to make yoga a regular part of your life you are going to need a high-quality yoga mat, which is why you should get the extra thick 1/2-Inch exercise mat by AmazonBasics. Perfect for yoga, gym, and everyday exercise, this mat is made from textured foam for stability and traction.
Moreover, the extra thick construction provides shock absorption and added comfort when exercising on hard surfaces like wooden or concrete floors. The mat also comes with elastic straps that not only help keep the mat rolled up but also act as a shoulder strap for easy carrying.
Florensi Yoga Wheel Set
Yoga wheels can be a great addition to your yoga equipment. It can be a great way to target specific muscles during exercise and yoga for gardeners poses. The new yoga wheel set by Florensi comes with three different-sized wheels offering varying degrees of pressure and firmness.
They are designed to improve your balance and flexibility and strengthen your core. The largest wheel measures 13 inches in diameter and offers gentle pressure which makes it perfect for deeper poses and backbends. The medium-sized wheel is 10 inches in diameter and is made for stretching out your back and hips, whereas the smallest wheel is 6 inches in diameter and is ideal for massaging the neck, back, and legs.
Continued use of these wheels improves posture and reduces strain on different muscles. They can also help realign the natural curvature of the spine and prevent the possibility of injuries and scar tissue build-up. Constructed using premium thermoplastic elastomer, these sweat-resistant yoga rollers are designed to last under pressure. They can support up to 500lbs easily without bending. Moreover, the thick padding on the wheels provides a soft, comfortable surface making it skin friendly.
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