4. Standing Scissor Twist (Parivrtta Hasta Padasana) standing close to and bracing against a wall or fence

5. Locust pose (Salabhasana) 6. Squat Pull Spinal Traction (Ardha Malasana in traction)

1. 2.

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 fi nd relief.”

To reduce pain: 3. 4.

■ Stop and breathe. Take slow, deep breaths with a pause (inhalation retention) between inhalation and exhalation. ■ Don’t resist the pain or allow self-judgment. ■ Wait for a release.

5. 6.

Strike a Pose Doing yoga regularly will condition the body, but incorporating asanas, or poses, while gardening can be both a fun and practical way to avoid overstressing certain muscle groups and keep the spine and 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 aſt er gardening, and all except numbers one and fi ve 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)


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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.

■ If rising early, begin time in the garden with a Warrior 1 pose while facing east.

■ Be mindful of feeling the breeze when it brushes the skin and pause to breathe deeply.

■ Notice the music of the birds or other pleasing sounds in the surrounding environment.

■ 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

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