After the Garden

For backs that have been bent over beds all afternoon.

12 minutesGentlebeginnerNeeds: Mat

Gardening is honest physical work in dishonest positions: long stooping, asymmetric digging, kneeling on one knee, gripping. The next-day bill usually arrives in the lower back, hamstrings, and hands.

This sequence unbends what the garden bent — extension for the stooped spine, length for the hamstrings, and a proper counterpose for hardworking wrists and grip.

The sequence

  1. 1
    Cat–Cow (Marjaryasana–Bitilasana)
    Cat–CowMarjaryasana–Bitilasana

    8 slow rounds

  2. 2
    Sphinx Pose (Salamba Bhujangasana)
    Sphinx PoseSalamba Bhujangasana

    8 breaths

    The anti-stoop. Let the low back ease into it.

  3. 3
    Child's Pose (Balasana)
    Child's PoseBalasana

    6 breaths

  4. 4
    Thread the NeedleParsva Balasana

    6 breaths per side

  5. 5
    Standing Forward Fold (Uttanasana)
    Standing Forward FoldUttanasana

    8 breaths

    Soft knees; shake the head loose.

  6. 6
    Seated Forward Fold (Paschimottanasana)
    Seated Forward FoldPaschimottanasana

    8 breaths

  7. 7
    Supine Twist (Supta Matsyendrasana)
    Supine TwistSupta Matsyendrasana

    8 breaths per side

  8. 8
    Reclining Bound Angle (Supta Baddha Konasana)
    Reclining Bound AngleSupta Baddha Konasana

    10 breaths

    Let the hands rest open on the floor — they've gripped enough today.

Breath

Inhale to lengthen, exhale to unbend a little more.

To finish

Stand up and admire the garden. That was the point, after all.

Prints clean — pin it where you'll practice.

Where this fits

For feeling restored · flexible — works home, outdoors.