Try this super yoga poses for gardeners


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Try these super yoga poses for gardeners: As you, all know that the body has to be kept healthy with hard work in doing any work.

It is very important to be fit for doing any work. We talked about many things like yoga for triathletes, yoga for athletes, yoga for fighters.

Today we will talk about yoga for gardeners.

A Gardner has to sit and dig for many hours, composting which causes pain in his body. And this causes problems in their joints, you have to do daily yoga to ignore it.

Let’s move towards yoga poses for gardeners.

List of yoga for gardeners

now we will tell you which yoga we are today going to discuss.

  • Arm circle
  • Low lunge
  • butterfly pose
  • Leg up the wall
  • Uttanasana
  • Paschimottanasana
  • Tree pose

Let’s discuss this in detail

Yoga for Gardeners – Yoga poses for gardeners

 Anjaneyasana (Low Lunge Pose

Yoga poses for gardeners

Super yoga poses for gardeners: Low lunge pose or Anjaneyasana is a lunging back bending asana in modern yoga as exercise.

This pose comes in the sequence of Surya namaskar.

How to do Low Lunge Pose?

  • Star with Downwards dog pose.
  • Bring your right knee to the floor.
  • Now Raise your hands and join the palm.
  • Now, look upward to the sky.
  • Bend our back and writings as much as possible.
  • Keep in mind that your left foot should perpendicular to the floor.
  • Maintain in this pose for 30 to 40 seconds.
  • Now Change your legs and again repeat all the steps.
  • That was one complete round.
  • Do this 3 to 4 times.

Benefits of Low Lunge Pose

  • It tones the kidney and liver.
  • It increases willpower, determination, and courage.
  • It strengthens the muscles of the legs and chest.
  • It opens the heart and increases lung capacity.

 Badhakonasana  (Butterfly Pose

Yoga poses for gardeners

Super yoga poses for gardeners: Badhakonasana is a hatha yoga posture. Badhakonasana is the variant of Ardha Titli asana which is done by both legs.

The name comes from the Sanskrit word Purna which means FullTitli which means butterfly, and asana which means Pose.

How to do Butterfly Pose?

  • Sit on a yoga mat.
  • Now bend your knees and bring your feet together.
  • Now keep you breathing normally.
  • Hold your toes and slowly move your leg up and down.
  • Do it 10 to 16 times
  • Then relax.

Benefits of Butterfly Pose

  • It stretches the waist, thigh, and knees
  • Useful for pregnant women for a natural and healthy delivery of the baby.
  • It stimulates the liver and kidney.

 Viparita Karani (Leg up the wall pose) 

Yoga poses for gardeners

Super yoga poses for gardeners: Leg up the wall pose or Viparita Karani come in two types of yoga:- Hatha Yoga and Modern yoga.

Viparita Karani is an Asana and mudra in Hatha yoga and In modern yoga as exercise.

This yoga is a supported Yoga pose.

This yoga comes from the Sanskrit word Viparita which means inverted or reversed, and Karani indicates particle type of practice.

How to do Leg Up The Wall Pose?

  • Sit in a space near a wall.
  • So that your friends are on the floor sprain in front of you and the left side of your body is touching the wall
  • The eggs l a lie on your back
  • Make sure that the end of your leg press against the wall
  • Keep your teeth face upward
  • keep in mind that you should keep your buttock a little away from the wall
  • Now keep your back and head resting on the floor and form a 90-degree between your upper body and the lower body
  • Now close your eyes and breathe normally
  • Holding this position for at least four to five minutes and then release.
  • This was one round 2 this pose for at least two rounds.

Benefits of the leg up the wall pose

  • It helps to relax your body
  • It relieves a mild backache
  • It helps to relieve anxiety
  • Helps in relieving urinary disorder

 Uttanasana (Standing Forward Bend) 

Yoga poses for gardeners
People photo created by yanalya –

Super yoga poses for gardeners: Uttanasana or Standing forward bend is a standing forward bending asana in modern yoga as exercise.

The name comes from the Sanskrit word Uttana which means Stretch and asana which means posture or pose. The pose is entered from the standing position of Tadasana.

How to do Standing Forward Pose?

  • Stand in tadasana
  • Now, Inhale and then lift your arms up
  • Keep your biceps close to your ears.
  • Now bend forward from the waist
  • keep your spine straight
  • When you exhale completely then bring your hand on the floor beside the feet.

Note:- If necessary you may bend your knees to touch the floor with your palm.

Benefits of Standing forward bend pose

  • It stretches all the muscles of the back of the body.
  • Good to reduce hair loss.
  • It tones the abdominal organs.
  • It energizes the brain.
  • Increase blood supply.

 Paschimottanasana (Seated Forward Bend Pose) 

Yoga poses for gardeners
Hand photo created by yanalya –

Super yoga poses for gardeners: Seated Forward Bend or Paschimottanasana is a seated forward bending asana in hatha yoga and modern yoga as exercise.

This pose is done from Dandasana by bending forward from the hips without straining and grasping the feet or lower legs.

The origin of the name of this pose is from the Sanskrit Word “Paschima” which means “back of the body”, “Uttana” which means “intense straight” or “straight”, “Asana” which means “Posture”

How to do Seated Forward Bend Pose?

  • Sit on the floor with your legs facing forward, feet together.
  • keep in mind your back should be straight and perpendicular to the floor.
  • Place your hands on your knees.
  • Now, give your body rest. As you exhale, slowly bend forward from the hips, while simultaneously moving your hands toward the feet.
  • Keep your big toes with feet and limbs, if possible. if you cant do this then keep any part of your heel, ankles, or feet below the knees.
  • Maintain this pose and breathe normally while relaxing your back and leg muscles to stretch them gently.
  • Bend your elbows and try to gently move your trunk closer to the legs, make sure that your legs are straight.
  • Try to touch your forehead to your knees without bending the legs.
  • Try to maintain this position for 30-40 seconds while breathing normally.
  • Then come back to the normal position.

Benefits of Seated Forward Bend Pose

  • It Calms the brain and helps relieve stress and mild depression.
  • It helps to Stretches the spine, shoulders, hamstrings.
  • It Stimulates the liver, kidneys, ovaries, and uterus.
  • Improves digestion.
  • Helps relieve the symptoms of menopause and menstrual discomfort.
  • It soothes headaches and anxiety and reduces fatigue.
  • It is yoga to increase focus and concentration.

Vrikshyasana  (Tree Pose))

Yoga poses for gardeners

Super yoga poses for gardeners: The name comes from the Sanskrit Word “Vrikshya” means “tree” and asana means pose.

This yoga totally depends on your focus and concentration.

How to do Tadasana?

  • First of all stand in a position of mountain pose (tadasana), with your arms at your sides.
  • Now, distribute your weight on both of your feet, equally downward through your inner ankles, outer ankles, big toes, and baby toes.
  • Now concentrate on one thing and shift your weight in your left leg and bend your knee, then bend down and grab your ankle of your right leg and pull your leg along your inner left thigh.

    Note: Don’t let your leg rest against your knee; keep your leg above or below the knee.

  • Now, Adjust your hips so that your left and right hip are aligned.
  • Now, Rest your hands on your hips. Then, put your palms together in a prayer position on your chest, your thumbs should rest on your sternum.
  • Now, concentrate on one thing in front of you and fix your eyes on it.
  • Put your right leg into your left thigh.
  • Now, Extend Your Arms and finger up to the sky. Turn your palms inward to face each other. Try to hold your palms together in the prayer position, overhead.
  • Hold this pose for 1-2 min and then release the pose. Repeat this yoga poses for the same in the opposite direction

Benefits of Tadasana

  • It Stretches the thigh and reduces thigh ache.
  • It also stretches groins, torso, and shoulder.
  • It helps in strengthening the ankles, calves, and abdominal muscles.
  • It too helps to remedy flat feet and is therapeutic for sciatica.
  • By doing this you may also improve your sense of balance and coordination.
  • If you do it regularly then your power to focus will increase.

Q. Which yoga stretches for gardeners?

Ans: If you are a gardener and you want yoga poses then the following are good for you:

  • Arm circle
  • Low lunge
  • butterfly pose
  • Leg up the wall
  • Uttanasana
  • Paschimottanasana
  • Ustrasana
  • Tree pose
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