Yoga for Gardeners

yoga Jul 23, 2022

I may not be an avid gardener but I have done my fair share of weeding, planting and yardwork and know it can cause great soreness afterwards. So, if you have a green thumb then no doubt, you have been outside a lot these days and may be feeling the effects of bending over or being on your hands and knees. Do you feel stiffness or even pain in your lower back, shoulders, neck and knees? 

If you answered yes, then you may enjoy this short sequence of yoga poses that will hopefully provide some relief to these areas so you continue to tend to your garden pain free.


1. Sphyx with Neck Nods

Lie down on your belly. Firm your glutes and rotate your inner upper thighs outward to broaden your lower back. Place your elbows under your shoulders and forearms parallel. Lift your torso into a mild backbend. Gently lift the lower belly away from the floor. Look up towards the sky as long as it is comfortable for your neck and then drop the chin towards the chest. Repeat about 6-8x.

2. Child’s Pose to Cobra Pose

Sit back on your heels and extend your arms in front of you. (If it is not comfortable to deeply flex your knees then feel free to place a blanket or two behind your knees to decrease the angle of flexion). Then move into Cobra Pose by extending your chest forward, pressing your hands down, lifting your head and chest, and rolling your shoulders back and down. Keep the back of your neck long and lift your sternum. Return to Child’s Pose. Repeat 5x.

3. Downdog

Come into a plank and reach your hips up and back. (Note: If your hamstrings are tight bend your knees in order to keep length in your spine). Rotate your inner arms towards the ceiling and the outer edges of your armpits towards the floor creating an external rotation of the shoulders. Pedal your feet for a few breaths and then find stillness in the pose. Hold for 8-10 breaths.

4. Crescent Moon Pose with Cactus Arms

Step one foot forward and align the knee over the heel. Slide the opposite knee back until you feel a comfortable stretch in the thigh and groin. Draw the tailbone towards the pubic bone and the pubic bone towards the navel. Lift your torso upright. Lift your arms to shoulder height, bending your elbows to make a cactus shape with palms facing forward. Hold for 5 breaths.

5. Crescent Moon Pose with Hands Interlaced Behind the Back

Follow the instructions to come into Crescent Moon Pose above and reach the hands behind the back and clasp the hands together or reach for the opposite elbow.  Hold for 5 breaths.

6. Happy Baby Pose

Lie on your back and bend your knees into your belly. Grip the outsides of your feet or loop a strap over each foot. Open your knees wider than your torso and bring them to your armpits. Position the ankles over the knees so your shins are perpendicular to the floor.  Gently push your feet into your hands as you pull your feet down. Hold for 10 breaths.


If you enjoy this sequence then you will enjoy my Yoga Body/Strong Body membership site which contains a video library of yoga and bodyweight sequences, classes and two LIVE classes a month. Click the link below to learn more!

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