Active in the Adirondacks

10/04/2022

Love the colors!

09/21/2022

Made it to the top of Hurricane with great friends and family! Thanks Tom, Nina, Pegg and the Pups!

08/18/2019

We strive for sustainable gardens; we can also find ways to sustain the gardenerGardening can be great exercise, especially if we bring a mindful approach to it. Warming up your body and setting an intention for your gardening session can improve your experience of gardening by helping to prevent injuries and give you a feeling of satisfaction because your gardening time will feel more productive.

A simple overall body warm-up for gardening is the Sunflower Pose, which involves engaging the large muscle groups in good alignment. The best place to perform the warm-up is outside in your garden so that you can affirm your gardening intentions at the same time.

SunFlower Pose (see picture)


Start in Mountain Pose. (See picture)

Moving into SunFlower Pose: Step your feet out wide, with your toes out, heels in.

Inhale while sweeping your arms out to the side , palms up, overhead (if your shoulder(s) is uncomfortable with this movement, try keeping your elbows bent, or keep your hands at your heart in prayer position).

Exhale hinging forward at your hip (the crease of your upper thigh an pelvis) and sweep your arms across in front of your legs (an option is to rest your forearms on your thighs). As you hinge forward, bend your knees, and engage your abdominal muscles with a focus on the muscle between the two bony prominences at the front of the pelvis. (A sensation of scooping up your belly) .

Inhale, hinging back up, sweeping your arms out to the side, thumbs up, bringing your hands together above your head (a second option is to circle your arms in front of your heart).

Repeat the flow 5 to 10 times to help warm up your muscles, increase blood flow, and relieve stiffness in your muscles and joints. This is a great tool to use any point before, during and after a gardening session.

Do not begin any exercise program without consulting your primary care health provider.

Happy Zen Gardening!

With Gratitude for the beauty that surrounds us,
Ellen DuBois

Ellen DuBois, ACE CPT, Group Fitness Instructor & Mind-Body Specialist, RYT 200, Certified Spinning Instructor, Physical Therapist Assistant
Offering classes at Keene Fitness, and personal training in the comfort of your home.
Active in the Adirondacks (visit my website for other seasonal tips to maintain your Wellness: w w w. Activeintheadirondacks . c o m)

adkedubois@gmail.com

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