Sequence by Holly JonesHolly teaches the Monday 5:30pm class.

HOME PRACTICE SEQUENCE

Photos: Orlando Bejar

Models: Patti Fiormonti, Orlando Bejar and Kari Bejar

Yoga for Gardening: It is easy to get caught up in the task of gardening and not notice the signs of physical discomfort. These seven poses can help undo some of the tension and soreness that can build up while gardening, so one can continue with increased energy, ease and focus. The poses emphasize breathing, balance, and release. We can nourish the body, mind and soul by planting the seed of witnessing our breath.

1. Urdhva HastasanaPlant evenly through

both feet and reach the arms skyward working on straightening the elbows. Widen the arms if shoulders feel compressed or sore.

2. VrksasanaEngage your low

belly musclesPress your foot

toward the thigh and your thigh toward the foot. When steady, extend the arms overhead. Connect with the earth and sky. Do both sides.

3. Urdhva MukhasanaInterlace fingers behind your

back and draw the shoulder blades toward one another. Widen through the collarbones and deepen the breath.

4. Ardha Chandrasana (above)Sending the spine in a new direction

will help to counteract a gardener’s tendency to keep the spine in a fixed position for too long. Do both sides.

5. Garland Pose (above) Bring your feet wider than hip

distance. Come into a squat with knees wide. Bring your hands to prayer pose, using the elbows to gently open the knees. Lengthen the spine while relaxing the hips and shoulders.

6. Marichysana (below)This twist helps to mobilize

the spine and release tension in the low back and neck. Do both sides.

7. Setu Bandha Sarvangasana (above) This pose will help to counteract the

amount of time spent bending over while gardening.