Sequence for the week ending 4/25/2021

This is the last 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. Although this is the last in the series, it’s really not a long enough sequence for an entire 90 minute class. So, we did some shoulder work, then transitioned to recovery from gardening poses.

Sit in swastikasana or virasana – internal and external rotation of arm bones in shoulder sockets, TLTWY
Urdhva hastasana with strap, repeat four times rotating arm bones in four cardinal directions
Gomukasana arms
Garudasana arms
Adho mukha svanasana – downward facing dog
Arm work – in “table pose, plant hands with fingers forward, inward, outward, and backwards. If stable and strong, lift hips and bare weight on arms
Arm circles with strap
Adho Mukha Svanasana
Full arm balance
Sirsasana

At this point we transition to the Poses for Recovery (from Gardening)
Setubandha
Knee to chest
Modified Supta padangustasana 4
Seated twist – Bharadvajasana on a chair, pasasana on a chair
Legs up the Wall
Savasana