You wouldn’t think that something touted as comforting and soothing could be so strenuous. After all, a hobby should be relaxing, not leave you twisted and hunched over like a modern day Quasimodo, groaning for ibuprofen.
When gardening makes you stressed and sore, set down the hoe and take up the mat. By training your body to the plow or discovering your inner eagle with yoga, you’ll garden longer and more happily.
“Yoga is a positive addiction, along with caffeine, chocolate, steak and single malt Scotch,” jokes Elsbeth Pryer Diehl, a Boulder yoga instructor. “This is not part of a minimalist lifestyle, though some link it closely to Eastern mysticism and are rather humorless about it. That’s perfectly all right if that’s the way you want to go, but yoga is really health maintenance and should be fun.”
Gardening is physically strenuous, particularly on the back, neck, shoulders and knees. “We unwittingly injure ourselves, creating physical imbalances. Gardeners can’t garden as well or intensely when that happens.”
Yoga helps undo some of the physical damage done to the body over the years by improving muscle strength, circulation and oxygen. It differs from Western exercise because, instead of draining your energy, it leaves you feeling invigorated.
At a recent yoga-for-gardeners class Diehl taught in Longmont, she led her group through 10 positions, called asanas, helping them balance the rigors of raking with soothing stretches. Each asana counters the moves the body makes during gardening, such as crouching or stooping for long periods. Stretching in the opposite direction loosens up cramped muscles and tendons.
To avoid pain in the asanas, Diehl emphasizes her philosophy of going slow. “I’ve heard of too many people being injured because instructors encouraged or forced them into positions they weren’t nearly ready for. You have to know your body; forcing the issue is completely antithetical to what yoga is trying to achieve.”
Chant “I will not be stupid” as you first try yoga; it keeps you from overdoing it and injuring yourself. It’s better to ease into it, practicing the pose correctly in front of a mirror before taking it into a full stretch. Once you’re comfortable with the moves, you can use them whenever you feel you’re overdoing it — even if it’s right out in the garden.
Several poses are good to do among the flowers and foliage. To help arms, chest, shoulders or spine, some asanas can be done on the spur of the moment, such as the spinal twist for lower back, chest expansion for ribcage and chest, cow head pose for the arms, and partial eagle pose for shoulder blade stretching. Once the day is over, try the plow and pelvic stretch, which need to be done indoors, to loosen the hips, ribs and shoulders.
Don’t be alarmed if you hear your body adjusting as you relax into the asanas, provided the snap, crackle and popping isn’t accompanied by a scream of pain from overdoing it, Diehl says. Feeling awkward as you try them is normal; hurting is not. Listen to your body to let it dictate the degree to which you stretch, and you’ll find your abilities will increase every day.
Then practice it every day. “Everybody has to figure out where in their routine yoga fits,” Diehl says. “I encourage them to try it at various times of the day. Work in 15 minutes of yoga daily, for best results.”
Will your plants grow better through yoga? “Unquestionably,” Diehl says, “because when you tune your body you’re attuned to the world. You’ll simply feel better so you’ll care for your plants more often, and become a super gardener.”
Read Carol O,Meara on her blog, .
Want to give it a try?
Yoga Journal offers some basic pregardening poses in this article:
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Although the program is not designed specifically for gardeners, Denver Botanic Gardens offers Kundalini yoga in the gardens, 5:30-6:45 p.m. Mondays through December. All levels welcome; no experience required. Please bring water and a yoga mat. Single session: $8 member, $10 nonmember/drop-in rate.
