Getting hip to Gumby

Getting hip to Gumby

After stepping into the meat cooler that Troop 39’s Scout Hut had become, YHC set about disabling the AC so that we wouldn’t freeze solid while in savasana.  Four more PAX rolled in and we were soon off and running.  Well, not exactly “running.”

Disclosure

Meditation: “Don’t worry.  Trust God.” Luke 12:25 NIV “Who of you by worrying can add a single hour to his life?”

The Main Thang:

Table Top, Cat/Cow 5X w/breath

Step up to Mountain and Sun Salutations: 1^st together slowly, then 2^nd and 3^rd OYO following breathing.

Forward fold and bind arms, turn right to stretch, holding for 2 breaths, center-1, left 2 breaths, center 1.  Then lower all the way down to seated, then back to flat.

Hip stretches: flat on back

1. Alternating knee to chest 5 rounds of R/L. Start w/1 breath then +1 each round
2. Alternating straight leg up (with towel or strap). 2 rounds w/5 breaths per side.  Feet @90 to legs and toes pulled in to shin.  Press through both heels. GENTLE HAMSTRING STRETCH
3. Straight leg to side: Return to your right side and take both strap ends in your right hand, extending your left arm along the floor. Exhale to lower your right leg to the right. Try to keep your left hip on the floor and your left kneecap pointing up. You should feel a stretch in your inner right thigh, but no lower-back strain. 5 breaths. Switch sides. Repeato.
4. Inhale to bring your right leg back to vertical. With the strap around the arch of your foot, bring both ends into your left hand. Place your right thumb into your right hip crease and draw your hip down slightly so that you maintain length and space in the lower back. Exhale to draw your leg left across your body. 5 breaths. Switch sides.
5. Bring both knees in toward your chest, then place your right ankle on your left thigh, just above the knee. Hold your left thigh. 5 breaths. Switch sides.

After finishing on the left, roll to one side and use your hands to come to a seated position.  Transition to feet (Mountain): shoulder rolls, neck rolls and side stretches

Hands up for breath, fold, half lift, fold, up for breath.  Sun salutation with full breath at Forward fold, Plank, Up dog, down dog,  OYO.

Fold, half lift on inhale, then step back with left foot for crescent lunge.  BreatheX5.

Straighten right leg and then bring left foot up.  Sun salutation with full breath at Forward fold, Plank, Up dog, down dog,  OYO.

Repeat crescent lunge stepping back with right foot.  Breathe X5.

Straighten left leg then step up.  Sun salutation with full breath at Forward fold, Plank, Up dog, down dog,  OYO.

Lower down to sitting, bring soles of feet together and make back straight from bottom of spine to top of neck.  Lean forward and grab feet with hands, and use arms to pull legs toward body and bend at hips, keeping back straight.  Breathe X10

Relax pose and straighten legs and knock them against mat to stimulate blood flow.

Lie down and draw knees to chest and roll back to release tension.

Closing:  Rest all the way down, relax and deepen your breath.  Remember: Don’t worry.  Trust God.

END

Announcements:

4 more weeks until F3 Gumby officially starts.

Moleskin:

YHC is not a professional (read the Disclaimer), but did manage to make it through the workout with only one name fail.  I had to look this up afterward to figure out that the standing, hands-up pose at the start of the Sun Salutation is called Urdhva Hastasana, or for the more red-blooded: “Upward Salute.”

The nice thing about yoga is that unless you hurt yourself doing it, there’s really no wrong way.  Endless variation.  And modification.  Which is all YHC can do, since the actual “correct” poses require a level of flexibility that only our revered master, Gumby, can attain.  But it’s fun to try and good for a laugh when you google different poses and wonder how a person that flexible can even walk.

Until next week, remember to breathe.  And that worry is a waste of imagination.

In His peace,

Swiss Miss