{"id":8924,"date":"2024-05-08T10:27:07","date_gmt":"2024-05-08T14:27:07","guid":{"rendered":"https:\/\/extension.umaine.edu\/agrability\/?page_id=8924"},"modified":"2024-05-08T10:28:11","modified_gmt":"2024-05-08T14:28:11","slug":"yoga-stretches-for-farmers","status":"publish","type":"page","link":"https:\/\/extension.umaine.edu\/agrability\/solutions-and-resources\/farmer-health\/yoga-stretches-for-farmers\/","title":{"rendered":"Yoga Stretches for Farmers"},"content":{"rendered":"<h3>Your body is your most valuable tool \u2014 keep it in good working order.<\/h3>\n<p>Stretch for five minutes at a time throughout the day to reap the rewards. In the morning to prepare for the work ahead, during the day to pause and recharge, and before bed to relax for a good night\u2019s sleep.<\/p>\n<p>While stretching be sure to pause and breathe fully \u2014 in through the nose, out through the nose or mouth. A breath cycle is an inhale and an exhale. Inhaling, feel your lungs expand, your spine lengthen, and the crown of your head lift. Exhaling, continue to sit or stand tall, slowly expel the breath completely through the mouth or nose. Repeat 2X, 10X anywhere, anytime.<\/p>\n<h3 style=\"text-align: center\">Yoga Stretches for Farmers<\/h3>\n<p style=\"text-align: center\">Click on image to enlarge in new window.<\/p>\n\n\t\t<style type=\"text\/css\">\n\t\t\t#gallery-1 {\n\t\t\t\tmargin: auto;\n\t\t\t}\n\t\t\t#gallery-1 .gallery-item {\n\t\t\t\tfloat: left;\n\t\t\t\tmargin-top: 10px;\n\t\t\t\ttext-align: center;\n\t\t\t\twidth: 33%;\n\t\t\t}\n\t\t\t#gallery-1 img {\n\t\t\t\tborder: 2px solid #cfcfcf;\n\t\t\t}\n\t\t\t#gallery-1 .gallery-caption {\n\t\t\t\tmargin-left: 0;\n\t\t\t}\n\t\t\t\/* see gallery_shortcode() in wp-includes\/media.php *\/\n\t\t<\/style>\n\t\t<div id='gallery-1' class='gallery galleryid-8924 gallery-columns-3 gallery-size-medium'><dl class='gallery-item'>\n\t\t\t<dt class='gallery-icon portrait'>\n\t\t\t\t<a href='https:\/\/extension.umaine.edu\/agrability\/wp-content\/uploads\/sites\/15\/2024\/05\/cow-pose.jpg'><img loading=\"lazy\" decoding=\"async\" width=\"250\" height=\"300\" src=\"https:\/\/extension.umaine.edu\/agrability\/wp-content\/uploads\/sites\/15\/2024\/05\/cow-pose-250x300.jpg\" class=\"attachment-medium size-medium\" alt=\"person demonstrating cow pose in a tractor\" aria-describedby=\"gallery-1-8917\" srcset=\"https:\/\/extension.umaine.edu\/agrability\/wp-content\/uploads\/sites\/15\/2024\/05\/cow-pose-250x300.jpg 250w, https:\/\/extension.umaine.edu\/agrability\/wp-content\/uploads\/sites\/15\/2024\/05\/cow-pose-105x126.jpg 105w, https:\/\/extension.umaine.edu\/agrability\/wp-content\/uploads\/sites\/15\/2024\/05\/cow-pose-317x380.jpg 317w, https:\/\/extension.umaine.edu\/agrability\/wp-content\/uploads\/sites\/15\/2024\/05\/cow-pose.jpg 400w\" sizes=\"auto, (max-width: 320px) 85vw, (max-width: 768px) 67vw, (max-width: 1024px) 62vw,250px\" \/><\/a>\n\t\t\t<\/dt>\n\t\t\t\t<dd class='wp-caption-text gallery-caption' id='gallery-1-8917'>\n\t\t\t\t<h4><strong>Cow Pose<\/strong><\/h4><br>\nInhaling, fill the lungs. Lift the chest and feel the spine extend. Hold for 2-3 breaths.\n\t\t\t\t<\/dd><\/dl><dl class='gallery-item'>\n\t\t\t<dt class='gallery-icon portrait'>\n\t\t\t\t<a href='https:\/\/extension.umaine.edu\/agrability\/wp-content\/uploads\/sites\/15\/2024\/05\/cat-pose.jpg'><img loading=\"lazy\" decoding=\"async\" width=\"250\" height=\"300\" src=\"https:\/\/extension.umaine.edu\/agrability\/wp-content\/uploads\/sites\/15\/2024\/05\/cat-pose-250x300.jpg\" class=\"attachment-medium size-medium\" alt=\"person demonstrating cat pose in a tractor\" aria-describedby=\"gallery-1-8916\" srcset=\"https:\/\/extension.umaine.edu\/agrability\/wp-content\/uploads\/sites\/15\/2024\/05\/cat-pose-250x300.jpg 250w, https:\/\/extension.umaine.edu\/agrability\/wp-content\/uploads\/sites\/15\/2024\/05\/cat-pose-105x126.jpg 105w, https:\/\/extension.umaine.edu\/agrability\/wp-content\/uploads\/sites\/15\/2024\/05\/cat-pose-317x380.jpg 317w, https:\/\/extension.umaine.edu\/agrability\/wp-content\/uploads\/sites\/15\/2024\/05\/cat-pose.jpg 400w\" sizes=\"auto, (max-width: 320px) 85vw, (max-width: 768px) 67vw, (max-width: 1024px) 62vw,250px\" \/><\/a>\n\t\t\t<\/dt>\n\t\t\t\t<dd class='wp-caption-text gallery-caption' id='gallery-1-8916'>\n\t\t\t\t<h4><strong>Cat Pose<\/strong><\/h4><br>\nExhaling, tuck the chin into the chest and slowly round the back. Hold for 2\u20133 breaths.\n\t\t\t\t<\/dd><\/dl><dl class='gallery-item'>\n\t\t\t<dt class='gallery-icon portrait'>\n\t\t\t\t<a href='https:\/\/extension.umaine.edu\/agrability\/wp-content\/uploads\/sites\/15\/2024\/05\/seated-twist.jpg'><img loading=\"lazy\" decoding=\"async\" width=\"250\" height=\"300\" src=\"https:\/\/extension.umaine.edu\/agrability\/wp-content\/uploads\/sites\/15\/2024\/05\/seated-twist-250x300.jpg\" class=\"attachment-medium size-medium\" alt=\"person demonstrating seated twist in a tractor\" aria-describedby=\"gallery-1-8919\" srcset=\"https:\/\/extension.umaine.edu\/agrability\/wp-content\/uploads\/sites\/15\/2024\/05\/seated-twist-250x300.jpg 250w, https:\/\/extension.umaine.edu\/agrability\/wp-content\/uploads\/sites\/15\/2024\/05\/seated-twist-105x126.jpg 105w, https:\/\/extension.umaine.edu\/agrability\/wp-content\/uploads\/sites\/15\/2024\/05\/seated-twist-317x380.jpg 317w, https:\/\/extension.umaine.edu\/agrability\/wp-content\/uploads\/sites\/15\/2024\/05\/seated-twist.jpg 400w\" sizes=\"auto, (max-width: 320px) 85vw, (max-width: 768px) 67vw, (max-width: 1024px) 62vw,250px\" \/><\/a>\n\t\t\t<\/dt>\n\t\t\t\t<dd class='wp-caption-text gallery-caption' id='gallery-1-8919'>\n\t\t\t\t<h4><strong>Seated Twist<\/strong><\/h4><br>\nInhaling, sit tall, with weight evenly distributed on the sitz bones. Place right hand against outside of left knee. Exhaling, slowly turn torso and head to the left. Look toward your left shoulder, or in the direction of the left shoulder. Hold for 2\u20133 breaths. Repeat on opposite side.\n\t\t\t\t<\/dd><\/dl><br style=\"clear: both\" \/><dl class='gallery-item'>\n\t\t\t<dt class='gallery-icon portrait'>\n\t\t\t\t<a href='https:\/\/extension.umaine.edu\/agrability\/wp-content\/uploads\/sites\/15\/2024\/05\/side-bend.jpg'><img loading=\"lazy\" decoding=\"async\" width=\"250\" height=\"300\" src=\"https:\/\/extension.umaine.edu\/agrability\/wp-content\/uploads\/sites\/15\/2024\/05\/side-bend-250x300.jpg\" class=\"attachment-medium size-medium\" alt=\"person demonstrating side bend in a tractor\" aria-describedby=\"gallery-1-8920\" srcset=\"https:\/\/extension.umaine.edu\/agrability\/wp-content\/uploads\/sites\/15\/2024\/05\/side-bend-250x300.jpg 250w, https:\/\/extension.umaine.edu\/agrability\/wp-content\/uploads\/sites\/15\/2024\/05\/side-bend-105x126.jpg 105w, https:\/\/extension.umaine.edu\/agrability\/wp-content\/uploads\/sites\/15\/2024\/05\/side-bend-317x380.jpg 317w, https:\/\/extension.umaine.edu\/agrability\/wp-content\/uploads\/sites\/15\/2024\/05\/side-bend.jpg 400w\" sizes=\"auto, (max-width: 320px) 85vw, (max-width: 768px) 67vw, (max-width: 1024px) 62vw,250px\" \/><\/a>\n\t\t\t<\/dt>\n\t\t\t\t<dd class='wp-caption-text gallery-caption' id='gallery-1-8920'>\n\t\t\t\t<h4><strong>Side Bend<\/strong><\/h4><br>\nInhaling, sit tall. Bring right hand up above head. Exhaling, stretch hand over head and arc body to the left. Feel the stretch in the right side of body. Look straight ahead or up toward hand. Do not collapse into the left side. Breathe deeply and hold. Repeat on opposite side\n\t\t\t\t<\/dd><\/dl><dl class='gallery-item'>\n\t\t\t<dt class='gallery-icon portrait'>\n\t\t\t\t<a href='https:\/\/extension.umaine.edu\/agrability\/wp-content\/uploads\/sites\/15\/2024\/05\/standing-twist.jpg'><img loading=\"lazy\" decoding=\"async\" width=\"250\" height=\"300\" src=\"https:\/\/extension.umaine.edu\/agrability\/wp-content\/uploads\/sites\/15\/2024\/05\/standing-twist-250x300.jpg\" class=\"attachment-medium size-medium\" alt=\"person demonstrating standing twist\" aria-describedby=\"gallery-1-8922\" srcset=\"https:\/\/extension.umaine.edu\/agrability\/wp-content\/uploads\/sites\/15\/2024\/05\/standing-twist-250x300.jpg 250w, https:\/\/extension.umaine.edu\/agrability\/wp-content\/uploads\/sites\/15\/2024\/05\/standing-twist-105x126.jpg 105w, https:\/\/extension.umaine.edu\/agrability\/wp-content\/uploads\/sites\/15\/2024\/05\/standing-twist-317x380.jpg 317w, https:\/\/extension.umaine.edu\/agrability\/wp-content\/uploads\/sites\/15\/2024\/05\/standing-twist.jpg 400w\" sizes=\"auto, (max-width: 320px) 85vw, (max-width: 768px) 67vw, (max-width: 1024px) 62vw,250px\" \/><\/a>\n\t\t\t<\/dt>\n\t\t\t\t<dd class='wp-caption-text gallery-caption' id='gallery-1-8922'>\n\t\t\t\t<h4><strong>Standing Twist<\/strong><\/h4><br>\nStep right foot on a chair or other prop at 12\u201d to 18\u201d high. Feet are a comfortable distance apart. Place left hand on outside of right knee. Raise right hand out to side at shoulder height. Inhale, lengthen spine. Exhale, turn head and torso to the right. Hold for 2\u20133 breaths. Stand a bit taller with each inhale. Repeat on opposite side.\n\t\t\t\t<\/dd><\/dl><dl class='gallery-item'>\n\t\t\t<dt class='gallery-icon portrait'>\n\t\t\t\t<a href='https:\/\/extension.umaine.edu\/agrability\/wp-content\/uploads\/sites\/15\/2024\/05\/standing-twist-with-long-handled-tool.jpg'><img loading=\"lazy\" decoding=\"async\" width=\"250\" height=\"300\" src=\"https:\/\/extension.umaine.edu\/agrability\/wp-content\/uploads\/sites\/15\/2024\/05\/standing-twist-with-long-handled-tool-250x300.jpg\" class=\"attachment-medium size-medium\" alt=\"person demonstrating standing twist with long handled tool\" aria-describedby=\"gallery-1-8921\" srcset=\"https:\/\/extension.umaine.edu\/agrability\/wp-content\/uploads\/sites\/15\/2024\/05\/standing-twist-with-long-handled-tool-250x300.jpg 250w, https:\/\/extension.umaine.edu\/agrability\/wp-content\/uploads\/sites\/15\/2024\/05\/standing-twist-with-long-handled-tool-105x126.jpg 105w, https:\/\/extension.umaine.edu\/agrability\/wp-content\/uploads\/sites\/15\/2024\/05\/standing-twist-with-long-handled-tool-317x380.jpg 317w, https:\/\/extension.umaine.edu\/agrability\/wp-content\/uploads\/sites\/15\/2024\/05\/standing-twist-with-long-handled-tool.jpg 400w\" sizes=\"auto, (max-width: 320px) 85vw, (max-width: 768px) 67vw, (max-width: 1024px) 62vw,250px\" \/><\/a>\n\t\t\t<\/dt>\n\t\t\t\t<dd class='wp-caption-text gallery-caption' id='gallery-1-8921'>\n\t\t\t\t<h4><strong>Standing Twist with Long Handled Tool<\/strong><\/h4><br>\nWith feet hip distance apart, rest a tool lightly on shoulders. Hold tool with arms extended. Inhale, lengthen spine. Exhale, turn torso and head to the right. Hold for 2\u20133 breaths. Inhale, return to center. Repeat on opposite side.\n\t\t\t\t<\/dd><\/dl><br style=\"clear: both\" \/><dl class='gallery-item'>\n\t\t\t<dt class='gallery-icon portrait'>\n\t\t\t\t<a href='https:\/\/extension.umaine.edu\/agrability\/wp-content\/uploads\/sites\/15\/2024\/05\/warrior-pose.jpg'><img loading=\"lazy\" decoding=\"async\" width=\"250\" height=\"300\" src=\"https:\/\/extension.umaine.edu\/agrability\/wp-content\/uploads\/sites\/15\/2024\/05\/warrior-pose-250x300.jpg\" class=\"attachment-medium size-medium\" alt=\"person demonstrating warrior pose\" aria-describedby=\"gallery-1-8923\" srcset=\"https:\/\/extension.umaine.edu\/agrability\/wp-content\/uploads\/sites\/15\/2024\/05\/warrior-pose-250x300.jpg 250w, https:\/\/extension.umaine.edu\/agrability\/wp-content\/uploads\/sites\/15\/2024\/05\/warrior-pose-105x126.jpg 105w, https:\/\/extension.umaine.edu\/agrability\/wp-content\/uploads\/sites\/15\/2024\/05\/warrior-pose-317x380.jpg 317w, https:\/\/extension.umaine.edu\/agrability\/wp-content\/uploads\/sites\/15\/2024\/05\/warrior-pose.jpg 400w\" sizes=\"auto, (max-width: 320px) 85vw, (max-width: 768px) 67vw, (max-width: 1024px) 62vw,250px\" \/><\/a>\n\t\t\t<\/dt>\n\t\t\t\t<dd class='wp-caption-text gallery-caption' id='gallery-1-8923'>\n\t\t\t\t<h4><strong>Warrior Pose<\/strong><\/h4><br>\nHold onto a support with right hand. Step left foot back about three feet, turn foot about 45 degrees left. Bend right knee and align directly over ankle. Keep left leg straight. With equal weight on both feet, reach hands skyward. Take a few deep breaths. Repeat with right foot back.\n\t\t\t\t<\/dd><\/dl><dl class='gallery-item'>\n\t\t\t<dt class='gallery-icon portrait'>\n\t\t\t\t<a href='https:\/\/extension.umaine.edu\/agrability\/wp-content\/uploads\/sites\/15\/2024\/05\/half-dog-down.jpg'><img loading=\"lazy\" decoding=\"async\" width=\"250\" height=\"300\" src=\"https:\/\/extension.umaine.edu\/agrability\/wp-content\/uploads\/sites\/15\/2024\/05\/half-dog-down-250x300.jpg\" class=\"attachment-medium size-medium\" alt=\"person demonstrating half dog down\" aria-describedby=\"gallery-1-8918\" srcset=\"https:\/\/extension.umaine.edu\/agrability\/wp-content\/uploads\/sites\/15\/2024\/05\/half-dog-down-250x300.jpg 250w, https:\/\/extension.umaine.edu\/agrability\/wp-content\/uploads\/sites\/15\/2024\/05\/half-dog-down-105x126.jpg 105w, https:\/\/extension.umaine.edu\/agrability\/wp-content\/uploads\/sites\/15\/2024\/05\/half-dog-down-317x380.jpg 317w, https:\/\/extension.umaine.edu\/agrability\/wp-content\/uploads\/sites\/15\/2024\/05\/half-dog-down.jpg 400w\" sizes=\"auto, (max-width: 320px) 85vw, (max-width: 768px) 67vw, (max-width: 1024px) 62vw,250px\" \/><\/a>\n\t\t\t<\/dt>\n\t\t\t\t<dd class='wp-caption-text gallery-caption' id='gallery-1-8918'>\n\t\t\t\t<h4><strong>Half Down Dog<\/strong><\/h4><br>\nPlace hands on a prop or wall at waist height. Inhale, step both feet back. Exhale, bend from the hip, pushing away from the wall to lengthen spine. Arms are extended in front of you at shoulder height. With head between arms, look downward. Keep knees slightly bent. Hold for 2\u20133 breaths.\n\t\t\t\t<\/dd><\/dl>\n\t\t\t<br style='clear: both' \/>\n\t\t<\/div>\n\n<p>Photos: Brie Weisman<\/p>\n<a href=\"https:\/\/extension.umaine.edu\/agrability\/resource\/yoga-stretches-for-farmers-pdf\/\" style=\"text-transform:none;\" ><span class=\"button\"> Download: Yoga Stretches for Farmers (PDF) <\/span><\/a>\n<blockquote><p><strong>The participant should be aware of the typical dangers, hazards and risks that accompany yoga or any physical activity. Participants are aware of and shall assume all risk and liability for any and all injuries that may come from yoga or physical activity, including, but not limited to, sprains, breaks, tears, bruises, lacerations, falls, broken bones, head injuries, and heart or lung issues. You should always check with your primary care physician before starting any exercise regimen or physical activity.<\/strong><\/p><\/blockquote>\n<p>Maine AgrAbility assists farmers, fishermen, and forest workers to overcome disabilities, injuries and other barriers so they can continue to work safely and productively in agriculture. This material is supported by a grant from the USDA National Institute of Food and Agriculture (NIFA) under sponsored project number 2022-41590-38120. More information is on our <a href=\"http:\/\/extension.umaine.edu\/agrability\">website<\/a> or email <a href=\"mailto:maine.agrability@maine.edu\" target=\"_blank\" rel=\"noopener\">maine.agrability@maine.edu<\/a>.<\/p>\n<hr \/>\n<p><em>In complying with the letter and spirit of applicable laws and pursuing its own goals of diversity, the University of Maine System does not discriminate on the grounds of race, color, religion, sex, sexual orientation, transgender status, gender, gender identity or expression, ethnicity, national origin, citizenship status, familial status, ancestry, age, disability physical or mental, genetic information, or veterans or military status in employment, education, and all other programs and activities. The University provides reasonable accommodations to qualified individuals with disabilities upon request. The following person has been designated to handle inquiries regarding non-discrimination policies: Director of Equal Opportunity, 5713 Chadbourne Hall, Room 412, University of Maine, Orono, ME 04469-5713, 207.581.1226, TTY 711 (Maine Relay System).<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Your body is your most valuable tool \u2014 keep it in good working order. Stretch for five minutes at a time throughout the day to reap the rewards. In the morning to prepare for the work ahead, during the day to pause and recharge, and before bed to relax for a good night\u2019s sleep. While [&hellip;]<\/p>\n","protected":false},"author":70,"featured_media":0,"parent":5346,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"templates\/page-withsidebar.php","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"class_list":["post-8924","page","type-page","status-publish","hentry"],"taxonomy_info":[],"featured_image_src_large":false,"author_info":{"display_name":"msnowden","author_link":"https:\/\/extension.umaine.edu\/agrability\/author\/msnowden\/"},"comment_info":"","_links":{"self":[{"href":"https:\/\/extension.umaine.edu\/agrability\/wp-json\/wp\/v2\/pages\/8924","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/extension.umaine.edu\/agrability\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/extension.umaine.edu\/agrability\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/extension.umaine.edu\/agrability\/wp-json\/wp\/v2\/users\/70"}],"replies":[{"embeddable":true,"href":"https:\/\/extension.umaine.edu\/agrability\/wp-json\/wp\/v2\/comments?post=8924"}],"version-history":[{"count":6,"href":"https:\/\/extension.umaine.edu\/agrability\/wp-json\/wp\/v2\/pages\/8924\/revisions"}],"predecessor-version":[{"id":8938,"href":"https:\/\/extension.umaine.edu\/agrability\/wp-json\/wp\/v2\/pages\/8924\/revisions\/8938"}],"up":[{"embeddable":true,"href":"https:\/\/extension.umaine.edu\/agrability\/wp-json\/wp\/v2\/pages\/5346"}],"wp:attachment":[{"href":"https:\/\/extension.umaine.edu\/agrability\/wp-json\/wp\/v2\/media?parent=8924"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}