Page 52 - ALG Issue 3 2018

Yoga for Plotholders
As a new allotment holder, I can truly say that the phrase “Ooh my back!” (Feel free to replace with: legs, shoulders, knees etc) has never once passed my lips. Yes, the plot was an overgrown tangle of weeds and rubbish when I got it. Yes, it’s taken nine months of hard work to restore it
to something that vaguely looks like an allotment, but no niggling aches and pains for this plotholder! No, I’m not secretly paying Monty Don to pop down and do the work for me, but I do practice Yoga after each trip to the allotment, and occasionally relax in the warmth of the polytunnel too!
I have been practising Yoga for 21 Years, teaching it for 15, and, during my nine months on the allotment, have repeatedly noticed the same problems and complaints from fellow gardeners, (no, not the weeds, weather or rent!) ...Shoulders, knees and especially lower backs all seem to take
the strain of gardening work, and there are several Yoga postures that can ward off pains and strains before they become a problem (Epsom salt baths work well after a good stretch too!).
Try these next time you’ve been working hard weeding or planting and with even just five minutes stretching each day the aches will begin to melt away and become a distant memory (until next time of course, then simply repeat!). Each pose is done for 5 deep breaths, just do what you can, and stop if anything feels uncomfortable.
1. Tree pose: standing on one leg raise the other as high as you can and place against your standing leg (if you need to, lean on a fence if your balance isn’t that great!) This pose strengthens the legs and improves balance and focus, also a great opportunity to check out what everyone else is up to!
2. Standing forward, fold with knees slightly bent: with feet hip width apart, gently bend the knees and fold forwards, exhaling as you fold down, hold for five breaths and inhale as you come back to standing. This pose stretches out the back of the body, hamstrings and spine.
3. Shoulder opening arm stretch: stretch right arm up in the air and left arm down towards floor, slowly reach and hold hands behind your back: right elbow points to ceiling, left to floor. This pose releases tension in shoulders and improves arm flexibility, ideal when reaching for borage flowers to put in a G&T!
4. Standing or seated twist, whichever works best for you! Twisting from the hips to the shoulders, look to the right-hand side, take the gaze over the shoulder as far as is comfortable and breathe. Inhales lengthen the spine, exhales twist further if you can. This pose releases tension in
the spine, neck and shoulders.
Repeat on the left side.
5. Relaxation, or corpse pose. Lie
down in a comfortable position (I use the polytunnel floor!), and feel your connection to the earth; tense and release each muscle in turn, from your feet to your face, lie still afterwards and take a few deep breaths. This pose can take twenty minutes to fully restore a frazzled body and mind (sit in a chair or use cushions if you need to!). If you want to focus the mind
on your breathing, simply notice the cool air coming into the body and the warmer air leaving as you exhale.
Happy Gardening and remember to stretch muscles after doing repetitive jobs, but above all enjoy your allotment and look after yourself!
Claire Carpenter, allotment holder at Nipper Lane in Whitefield, Manchester
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