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Do What Matters

Create a Life You Love

a values-based practice for intentional living with Carolyn Weatherbee

Yoga for Duck Hunters

A field guide for staying limber, warm, and strong — so the season doesn't wear you down before it's over.

The following stretches will be most effective if done when your muscles are warm- after you've been out moving around but before you sit and drive home.

Supported Down Dog (30 sec): Place your hands shoulder distance apart on something stable (car, fence, etc) and walk your feet back. As you walk your feet back, allow your chest to come down until it is in line with your hands (or as far as it will comfortably go). Hold at the bottom for 30 seconds or longer. To return to standing, walk your feet forward while lifting your chest. — Supported Down Dog (30 sec): Place your hands shoulder distance apart on something stable (car, fence, etc) and walk your feet back. As you walk your feet back, allow your chest to come down until it is in line with your hands (or as far as it will comfortably go). Hold at the bottom for 30 seconds or longer. To return to standing, walk your feet forward while lifting your chest.

Quad Stretch R and L (30 sec each side): Lift your foot up towards your glute and hold it there for 30 seconds or longer. Bring your knee in towards the midline of your body. You can hold onto something steady or challenge your balance by having your free hand out to the side or by your hip. Repeat on the other side. — Quad Stretch R and L (30 sec each side): Lift your foot up towards your glute and hold it there for 30 seconds or longer. Bring your knee in towards the midline of your body. You can hold onto something steady or challenge your balance by having your free hand out to the side or by your hip. Repeat on the other side.

Hip Stretch R and L (30 sec each side): Place one leg up on the trunk of your vehicle, a bench, or whatever is available. Keep your standing leg as straight as possible. Bring your hips forward until you feel a stretch. Hold for 30 seconds or longer. Repeat on the other side. — Hip Stretch R and L (30 sec each side): Place one leg up on the trunk of your vehicle, a bench, or whatever is available. Keep your standing leg as straight as possible. Bring your hips forward until you feel a stretch. Hold for 30 seconds or longer. Repeat on the other side.

Calf Stretch Straight Knee (30 sec) and Bent Knee (30 sec) R and L: With your heel on the ground, Elevate your toes against something sturdy (a tire, step, wall, etc). With a straight leg lean forward until you hold a stretch. Hold for 30 sec. Then, bend your front knee to stretch the other part of your calf. Hold for 30 sec. Repeat both stretches on the other side. — Calf Stretch Straight Knee (30 sec) and Bent Knee (30 sec) R and L: With your heel on the ground, Elevate your toes against something sturdy (a tire, step, wall, etc). With a straight leg lean forward until you hold a stretch. Hold for 30 sec. Then, bend your front knee to stretch the other part of your calf. Hold for 30 sec. Repeat both stretches on the other side.

Calf Stretch Straight Knee (30 sec) and Bent Knee (30 sec) R and L: With your heel on the ground, Elevate your toes against something sturdy (a tire, step, wall, etc). With a straight leg lean forward until you hold a stretch. Hold for 30 sec. Then, bend your front knee to stretch the other part of your calf. Hold for 30 sec. Repeat both stretches on the other side. — Calf Stretch Straight Knee (30 sec) and Bent Knee (30 sec) R and L: With your heel on the ground, Elevate your toes against something sturdy (a tire, step, wall, etc). With a straight leg lean forward until you hold a stretch. Hold for 30 sec. Then, bend your front knee to stretch the other part of your calf. Hold for 30 sec. Repeat both stretches on the other side.

Forward Fold (30 sec): Bend your body in half and reach for the ground in front of you. Relax your head and neck and straighten your legs as much as you can. Hold for 30 seconds or more. Return to standing slowly. — Forward Fold (30 sec): Bend your body in half and reach for the ground in front of you. Relax your head and neck and straighten your legs as much as you can. Hold for 30 seconds or more. Return to standing slowly.

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