hamstrings supple. Using props in the garden environment such as fences, a wall or a chair can provide convenient support. Feel free to perform all poses before or
aſter gardening, and all except numbers one and five in the garden.
1. Downward Facing Dog pose (Adho Mukha Svanasana) with feet placed against a support
2. Warrior 1 pose (Virabhadrasana I)
3. Straddle Forward Fold pose (Prasarita Padottanasana)
4. Standing Scissor Twist (Parivrtta Hasta Pa- dasana) standing close to and bracing against a wall or fence
5. Locust pose (Salabhasana)
6. Squat Pull Spinal Traction (Ardha Mala- sana in traction)
Take a Breath “Conscious breathing involves both the body and the mind. Long, slow inhalations and exhalations help us tune into our body,” says Schwartz. “Using long breaths when stretching in the garden can help muscles find relief.”
To reduce pain:
n Stop and breathe. Take slow, deep breaths with a pause (inhalation retention) between inhalation and exhalation.
n Don’t resist the pain or allow self-judgment. n Wait for a release.
Enjoy Being Outside Bringing mindfulness to garden work not only helps prevent injury, but helps make it a more enjoyable experience. Here are a few more tips.
n If rising early, begin time in the garden with a Warrior 1 pose while facing east.
n Be mindful of feeling the breeze when it brushes the skin and pause to breathe deeply.
n Notice the music of the birds or other pleas- ing sounds in the surrounding environment.
n Stop to drink some water and take pleasure in the garden’s beauty and bounty.
Marlaina Donato is a freelance writer, author and multimedia artist. Connect at Marlaina-
Donato.com.
5801 W. Britton Rd. St. K • Oklahoma City, OK 73132 (405) 470-8180
The Yoga Therapy Components of our course(s) are based on extensive training in Hypnotherapy, Reiki, Aromatherapy Techniques, Energy Medicine, Imagery and Meditation. It is not derived from our status as an RYS® with Yoga Alliance Registry. For the safety of all the expectant Moms and their babies and up to 6 months postpartum who may participate in this yoga teacher training may only participate in the restorative yoga section of the program and are welcome to our program. Must have a Doctor’s Release to attend and continue participation in this program.
April 2018 33
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