CrossFlowV: Gardener Flow. 40 minutes. When gardening, one finds oneself in pretty crazy and uncomfortable positions, sometimes for very long periods of time. So, this vinyasa flow strengthens your core and upper body, while opening your shoulders, hips, and lower back, with some great wrist stretches thrown in for good measure. Hopefully, this flow will balance out what happens to your body while gardening. Yoga blocks and strap are optional. Deep breaths, and enjoy! There is also a CFX version of this flow, should you prefer cardio.