It used to be that I would wake up every morning and charge ahead into the garden first thing. I can no longer do that since I still have a lot of strength and endurance to recover after last year’s health issues. This garden season, I’ve been starting each day with a slow and gentle yoga routine.
We’re now into the most labour-intensive portion of the garden season, here in Toronto, and I’ve already posted a few times to social media bemoaning the aches and pains that come from hauling heavy containers and bending over repeatedly. Looking more closely, I can see that the morning yoga has made a difference, and to my surprise I am doing exceptionally well, all things considered.
This is the 30 minute routine I am currently doing:
It is trauma-based yoga, which means that it is gentle, with a lot of stretching and slow movements. The instructor is mindful of poses that may be uncomfortable for some people, especially women, and provides a lot of modifications and prompts to opt out of poses that may be too much. While I did not chose it with gardening in mind, I have found that there are several poses, such as child’s pose, cobra, and a few leg-opening sequences that really help with the lower back, hip, and leg pain that can come from bending over again and again. Cobra is also great for the adrenals, which most of us have some trouble with.
I have since found this routine online that is specifically made to counteract the repetitive actions that are common to gardening. It has two series of poses: one to do before gardening, and the second as a followup after you’ve done your work. It incorporates many of the same poses as the 30 minute routine above, but in a much shorter, more targeted set that many of us should have time to squeeze into the day.
If you have more time to dedicate to a longer sequence and are a little more experienced with yoga, this routine may be good to try at the end of the day to help you recover.
This chair yoga sequence may be helpful to those who are rehabilitating or require support.
Happy gardening!
Thank you for sharing these videos. I have practiced yoga a few times a week for about 18 years and I’ve always loved it, but I couldn’t find the style that was right for me and I would just rush into it and would feel worked out but still kind of aggravated. I finally listened to myself and what I needed and I started to look for slower videos that encouraged more deep-breathing vinyasas (I am not a shallow breather and most vinyasa videos leave me hyperventilating) and either longer yin-style holds or just a slower vinyasa style that heats the body but doesn’t make you feel like you’re running a race. I recently found a few 30-day challenges on youtube ( I really like ‘yoga with adriene’, her breathing exercises are creative and her holds are warming but not heat blasters, however, she may not be for everyone). Regardless, I’ve followed you forever and I saw your yoga pic on IG a few weeks ago and I recently saw this fella’s 30-day yoga class for healing and I immediately thought of you. I don’t know if it’s up your alley, but I thought I would pass it on – his name’s Stephen Bietler and his channel is ‘FreeYoga’. Sorry for the long-winded comment, but I’ve struggled to find the right practice for myself and while it’s a very personal journey, tips are always helpful I think. I’m glad your recovery is slowly getting better, I wish you the best
Thanks! I do appreciate recommendations, since, as you mentioned, it can be a journey to find what works for you. I’ll check him out.
This is wonderful, thanks for sharing the video. I’m trying this tomorrow. My garden (just flowers and herbs) is very small (we live in a condo), and I have a raised bed at my parents, too. Can’t wait for more space someday! Love your blog…