The 6 Best Yoga Poses for Gardeners
Spring has sprung! If you’re the green-thumb type who loves to tend to your garden, this is probably your favorite time of year. You might be spending your days trimming bushes, pruning flowers, or even picking yourself some fresh fruits and veggies. It’s a labor of love — emphasis on the word “labor,” especially when the constant bending over or being on your hands and knees starts to impact you. Common pain points can include the lower back, wrists, shoulders, knees, and neck, so we rounded up some of the best yoga poses for gardeners that’ll provide some relief to these areas. A good stretch can really do wonders! And that way, you can still tend to your backyard without all the soreness and aches that might come with it.
Also, if you want more than single poses, check out our roundup of the best yoga classes for gardeners on Alo Moves.
1. Seated Spinal Twist
In a seated position on your mat, fold your left knee in and bring your right leg over it.
Lift your left arm up and then place your elbow on the outside of your knee.
Turn your body and head to the right and feel the stretch in your back and hips. Put the other hand on the ground for added balance.
Switch sides.
2. Plank Finger Lifts
Start in a Plank position with your knees down or lifted.
Keeping your hips steady, slowly lift one hand up and go up on your fingertips, then place your palm back down on the ground.
Repeat the motion on the other hand and keep alternating so you feel a deep wrist stretch.
3. Child’s Pose to Upward Dog
Start in Child’s Pose with your arms stretched out above your head, forehead to the ground, and your knees tucked into your chest.
Shift forward bringing your shoulders slightly past your wrists, stretch your legs back, and sink your hips toward the floor. Bring your heart through the gateway of your arms as you press down into your feet and lift your thighs off the mat.
Roll back down into Child’s Pose and repeat the motion as many times as you need.
4. Downward Dog Pedal
Start in a Downward Dog position with your feet as flat on the ground as possible so your body creates an upside-down V shape.
Pedal your knees back and forth to stretch out your legs, hips, and lower back.
5. Low Lunge with Chest Stretch
Start in a lunge position with one foot in front of you and your other knee on the ground behind you.
Interlace your fingers behind your back and open your chest.
Slowly lean forward to stretch out your hips, then shift back to the starting position.
Repeat this movement a couple times and switch sides.
6. Happy Baby
Lie on your back.
Lift your feet in the air and grasp the soles of your feet with your hands. Your knees will be bent, but you can also straighten them out if you want an extra stretch.
Still holding your feet, slowly rock side to side on your back.
Want to practice more yoga poses for golfers? Check out our Yoga for Golfers class playlist on Alo Moves free with a 14-day trial.