Sequence for the week ending April 18, 2021

This is the second in a three week series of classes targeted at gardening. For the past few springs I have done a “Yoga for Gardening” workshop. It’s a fun class, full of gardeners and yogis. Always a nice mix of people. There are three parts to this workshop: Yoga you should do 1-2 months before gardening to strengthen the core and prepare the arms, legs and torso, Yoga just before and while you are in the garden, and recovery from working in the garden. This is the second in the series (which can also be broken into two parts; poses done in the house before you go outside and poses you can do in the garden when you start to get achy).

Sit in swastikasana or virasana – urdhva hastasana, baddhanguliasana press little fingers forward/then thumbs forward before taking arms up over head
Child’s Pose – descend thighs, reach arms
Downward facing dog – Adho mukha svanasana
Cat/Cow and Wag tail – then combine them
Ardha Bhekasana
Happy Baby or Dead Bug
Supta swastikasana
Virasana with gomukasana, garudasana, criss cross arms
Virabhadrasana 1
Out in the garden you go!
When in the garden, you can do …
Tadasana with urdhva hastasana and a slight backbending arch to recover the spine
Malasana – a squat with heals on a light incline or a stick to help relieve the low back
Half Downward facing dog with hands on a bench, chair, step or wall
Quad stretch – standing on one foot, bend the knee and catch the foot in your hand
Uttitha Hasta Padangustasana – we did this on a chair and you can do it on a step, bench, wall, trees stump, fence
Savasana … more poses next week for “recovery” from gardening.

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