Recover from Gardening Labours with Yoga

Oct 16, 2017 | Gardening, Low Back Ache, XToolKit, Yoga Therapy | 0 comments

A gardener standing among plants with hat and a green onion in her hands.

Our gardens are calling to us!

Have you noticed how, now that we’ve had a small amount of rain, the landscape is suddenly verdant? It’s been a sight for sore eyes seeing a green environment after weeks of dusty dryness. Yet weeds have proliferated. It’s been necessary to send in the weed warriors.

Like many of you, I do gardening. Which means I know firsthand how hard gardening is on the body. When my yoga students arrive at class with achy backs or sore shoulders or gardeners’ knees, I know it’s time to break out the poses that target these complaints.

Maintaining this yoga practice below will help us all sail through this Spring gardening season. 

Six simple poses

Start with Supta Baddha Konasana. Prop yourself up with a bolster, several blankets and use a strap that draws your sacrum down and keeps your feet close. If the bolster feels uncomfortable, you can just lie on a long folded blanket instead. Stay for five minutes.

Lying down yoga pose with  knees bent out to the side and feet together, supported by props.

Ardha Jatara Parivartanasana, Belly Twister Pose is un-propped. Or, you might use a blanket on either side to support your legs. Bend your legs in and then drop them to each side. Hold for thirty seconds and then repeat.

Yoga pose done lying down on back, knees bent and  twisting to one side.


Do Supta Padangusthasana, Leg Stretch, lying face up, one let straight on floor, the other straight stretched up to the ceiling. Hold for twenty breaths before repeating on the other side.

Lying down leg stretch, with leg straight up and holding belt around foot.


Version Two of Supta Padangusthasana, one leg straight along the floor and the second leg out to the side. You may want to keep a bolster along to prevent the leg dropping to the floor. Hold for twenty breaths before repeating on the other side.

Lying face up, yoga leg stretch out to the side. The woman in this image has one leg straight on floor and holding a strap around the foot of the second leg out sideways.


In Supta Upavistha Konasana, wall splits, elevate your hips onto a bolster next to the wall. Stay for three to five minutes.

The male yoga student is lying up against the wall, hips elevated on a bolster in the splits.


Do Chair Savasana, as it is affectionately known, with your legs supported on the seat of a chair, while reclining. Hold for five to ten minutes.

The female yoga student is lying face up with her legs supported on the seat of a chair.

These poses are an aid in recovering from gardening labours, but they are also good for other aches. This is a sequence that I used for years to mitigate the joint pain I experienced with osteoarthritis. Try it, too, for muscular discomfort you might experience after a vigorous sports workout or competition.


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