discover the rejuvenating practice of prunichakra—a harmonious blend of physical effort and mindful connection with nature. much like tai chi, prunichakra encourages smooth, intentional movements, from cutting and reaching to twisting and balancing. as you engage your arms, shoulders, and core in the act of pruning, you build strength, coordination, and flexibility. more than just a workout, it fosters a deep relationship with the natural world, enhancing your mental clarity and reducing stress. pruning offers a meditative rhythm as you shape and care for the plants around you, bringing both your garden and inner self into balance. no fancy gym equipment or membership required—just a pair of shears, the open air, and your intention. embrace prunichakra as a natural way to stay fit, grounded, and connected to the earth, transforming both your surroundings and your well-being in the process.
description: cutting through branches with pruning shears requires grip strength from the flexor digitorum superficialis (forearm flexor muscles) and hand muscles. the biceps brachii and triceps brachii help control the opening and closing motion of the shears, while the deltoid (shoulder muscle), trapezius, and rhomboids (upper back muscles) provide stability and power during the cutting motion, keeping your upper body steady.
description: lopping thicker branches engages both arms and upper body muscles. the flexor digitorum profundus (forearm muscles) and biceps brachii are heavily involved in gripping and squeezing the handles, while the triceps brachii assist in the pushing motion. the deltoid (shoulders) and pectoralis major (chest) help to apply force, while the rectus abdominis and obliques (core muscles) stabilize your body during the effort.
description: reaching overhead to prune higher branches activates the deltoid (shoulder muscles) and trapezius and rhomboids (upper back muscles) to keep your arm lifted and stable. the biceps brachii and triceps brachii work to manipulate the pole pruner, while the rectus abdominis and obliques (core muscles) stabilize your body during the stretching and cutting motions.
twisting and turning to reach hidden branches
muscles involved: rectus abdominis, obliques, erector spinae, quadriceps, and hamstrings.
description: pruning in awkward positions or reaching difficult angles engages the rectus abdominis and obliques (core muscles), allowing for twisting motions. the erector spinae (lower back muscles) support your spine during rotation, and the quadriceps and hamstrings (leg muscles) assist in maintaining balance while twisting.
description: maintaining a firm grip on pruning tools involves the flexor digitorum superficialis, flexor pollicis longus, and flexor carpi radialis (hand and forearm muscles). the biceps brachii and deltoid provide additional support for sustained control and balance while using the tools for prolonged periods.