Making eagle

  • When:10/12/16
  • QIC: Swiss Miss
  • The PAX: Booyah, High Tide, Pop, Snap (FNG), Arena, Tang (WB), Stay Puft (R, WD), Lois, Tweetsie, Swiss Miss (Q)


Making eagle

With Fall starting to show up for real with morning temperatures below 50, YHC is grateful for the indoor workout space that we have at Gumby, and wasted no time heading in from the car and getting ready.  Here’s what happened:

Corpse Pose (shavasana): Meditation/Devo

TABLE TOP:  Cat/Cow -> Extended Child’s Pose -> table top side bends ->

Plank -> Up Dog -> Down Dog (Walk the dog) -> Half-way Lift -> Forward Fold -> (i.e. Sun Salutations) once slowly with Q, then 2X OYO – follow breath, meet in Mountain

Mountain -> Plank -> lower through chaturanga to Up Dog and hold. (YHC talked about Up Dog pose for a long time)

Sun Salutation all the way through OYO, stopping in Mountain on 2nd time

Eagle Pose – on right leg, R arm over L.  Hold 5 breaths.

Sun Salutation 1X OYO.

Eagle Pose – left leg, L arm over R. Hold 5 breaths

Step back, then lower down through Chair to sit and then lie in middle of mat.

Neck stretch: right hand under hip, left hand over head and gently pull head to left and hold 10 breaths.  Push back to center.  Flapjack with 10-breath hold.  Push head back to center.

Roll to right then push up to Seated.  Right leg straight, left leg bent with foot flat beside inner thigh.  Twist left with elbow.  Back straight, head last.  Hold 5 breaths, try to get bit more stretch each exhale.  Release with head first then back.  Flapjack for 5-breath hold.

Lie down and grasp knees to chest.  Rock side to side for a bit, the rock front to back getting bigger and bigger until come to feet and hands.

Plank.  Once all in, Sun Salutation 2X OYO.  Meet in Mountain.

Lower down through Chair to 6.  Lie down.  Start hip stretches with rope/strap:

  1. Alternating knee to chest 5 rounds of R/L. Start w/1 breath
  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. Total 2X/side.
  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. Inhale to lift your right leg back up; exhale to release it to the floor. Switch sides. 5 breaths. Total 2X/side.
  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.  Inhale to bring your leg back to vertical. Release the strap and switch legs. 5 breaths.  Total 2X/side.
  5. Dead Pigeon. Switch sides.  Total 1X/side

Lie down for shavasana (revisit meditation)

COP

Announcements:
KB Clinic at Calvary Saturday @ 7:00 (free professional instruction – what? What???)
Southern Discomfort next Saturday
Prayers for safety as Tang and his brother run in a 50K race this Saturday

Moleskin:

Welcome to Area 51’s newest PAX: Snap (Jason deBuhr).
Good to see Tang back out in the gloom (looked like he didn’t get the “bring a mat not a towel” email).
This looked like a seasoned group of yogis this morning, with the only pose giving anyone trouble (well, at least me) being the Eagle Pose.  Probably would have been a hilarious photo op, but the paparazzi (aka Horse Head) were fartsacking this morning, so the moment passed unrecorded.
Thanks for the excellent take-out, Tweetsie.

“Trust in the Lord with all your heart and lean not on your own understanding; in all your ways acknowledge him, and he will make your paths straight.” Proverbs 3:5-6 (NIV)

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High Tide
7 years ago

Nice lead, Swiss Miss. (are you earning credits toward your yogi certification with this? #notyetaprofessional)

With the pre-run option (Booyah, High Tide), this is a great stretch & cool-down. Other pax, take note – we need the stretching & active recovery. Bring your yoga mat (or your M’s – no judgement – well, maybe a little mumblechatter).

Aye.

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