fit body


to remain in spasm,” observes Schwartz, who has helped many people overcome back pain and other chronic structural issues. Practicing yoga before, during or aſter spending time outside


also promotes mind-body awareness which helps us tune into our body’s natural rhythms and prevent physical problems in the first place. Here are some basics to consider when working in the garden.


Be Aware Great agility and strong muscles cannot compensate for being in one position too long, over-reaching or fatigue. “Listen to your body’s messages such as, ‘It’s time for a rest,’ or, ‘Tat’s too heavy,’” recommends Schwartz. Remember to take regular breaks to rest, stretch and drink water.


Strike a Pose Doing yoga regularly will condition the body, but incorporating asa- nas, or poses, while gardening can be both a fun and practical way to avoid overstressing certain muscle groups and keep the spine and


Gardening


Y ASANASoga Poses to Stay Pain-Free by Marlaina Donato


G


ardening is good for body and soul, but long hours and repetitive movements can negatively impact even the fittest body. While stiffness and pain patterns might


manifest in the lower back, shoulders, legs and hands, perform- ing a few yoga poses can lessen pain, increase flexibility, boost stamina and prevent injury. “Every action needs a counter action for structural bal-


ance to be maintained. Repetitive movements can tighten fascia, restrict movement and compromise nerve impulses,” explains Asheville, North Carolina, yoga teacher and back care special- ist Lillah Schwartz, author of Healing Our Backs with Yoga: An Essential Guide to Back Pain Relief. “What goes into spasm tends


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