Full Body Gardening, Springtime - 4 - From Standing To Planting
Full Body Gardening, Springtime 4 - From Standing to Planting
Changing elevation from standing to sitting with balance and ease; maintaining stamina when bending over to plant, weed, etc.
Variations on the “Four Points” Lesson
Going from ground to standing to ground can be dizzying and tiring - until now. Find ease in transitioning from standing to bending forward to side-sitting and back to standing.
This lesson originated with my Feldenkrais colleague and noted landscape architect Anita Bueno’s gardening series. She builds the lesson from standing, with rests in walking or sitting on a chair, to interludes on a chair. The finale is a graceful slide into sitting on the ground; reversing the motion gets you back on your feet.
The long back and neck are key to sustainable bending in the garden
The lesson begins in standing, progresses to side sitting, and ends back on your feet. It’s easier than it sounds, and is oh-so-useful for any activity that involves the floor.
The lesson passes through movements that will be familiar to yoga students: modified versions of forward bend and downward facing dog poses. We take our time loosening up and experiencing how a long, soft back and neck make bending forward - to plant, weed, check for ripe veggies - sustainable.
But bending is not the end game. It’s an intermediary phase to gracefully lower yourself down to the ground (where the real work gets done.) After experimenting with hands and feet on the ground (or the chair, yoga blocks), lifting the pelvis, relaxing the neck, an easy swing of the leg brings you to side sitting. Swing back the other way to return to standing. Of course, variations and accommodations are part of the program.
Set Up for standing, sitting and side-sitting:
A firm-bottomed chair, no arms, where knees and hips are level
A low stool or yoga blocks if bending not happening today
A mat on the floor
The Voice-O-Meter sounds this week, chosen for their connection to corners:
Stomach - HAAWWWW - grounding, connecting to earth
If you are up for it, a little Science Nerd Candy review:
Remember the foot balance point - source - https://slideplayer.com:slide/7069467
Downward Facing Dog - 5 Limitations and Solutions - Muscle and Motion (2:32) Details on The Downward Facing Dog, which this lesson touches on. Reminders to bend knees, straighten feet, keep low back and neck long.
Wide-Legged Forward Bend - Muscle and Motion (0:59) Demonstration of best use of spine in forward bend.
How you might feel after this lesson: Chest lifted and open; Breath deep; Shoulder blades resting quietly over the ribs, Neck released; Upper back flexible; Connected from pelvis to sternum, head to shoulders; Connected from hands to the support of the sternum and spine; Able to change from standing to sitting with grace; Good form in forward bending for sustained effort in the garden.
Thanks to colleague Anita Bueno for inspiring this series and sharing her lesson ideas.
New Student Registration for the series. Continuing students use ongoing login. $40/month or $15/individual class. PayPal or Venmo: jackisue@aol.com. Or Jacki Katzman, PO Box 116, Bethlehem, NH 03574