Broga Nutrition

Broga Nutrition

11 pax posted for their weekly stretching & mobility work and were served a meatloaf of various broga flows with a side of a countdown of the 66 Best Songs from Movies & TV.  (Meatloaf, by the way, was not in the countdown.)

Disclaimer – I’m not a professional.  Don’t do it if it hurts.

The Thang

• Savasanna
• Devotional

COP

• Bridge – both legs and single leg options
• Cat & Cow – alternating poses
• Child’s Pose
• Lateral Child’s Pose – both sides
• Threading the Needle – both sides
• Elbow Plank
• J. Lo

Main Event

• Tall Mountain Flow – we did a few rounds of this OYO, with varying degrees of gracefulness
  • Balancing toe squat
  • Roll like a ball
  • Balancing toe squat
  • Mountain balance on toes
• Chair & Tree Flow
  • Chair
  • Mountain
  • Tree, right leg bent
  • Twisting chair, to left
  • Tree, left leg bent
  • Twisting chair, to right
  • Mountain
• Standing Balance Flow
  • Dancer
  • Eagle
  • Pyramid
  • Triangle
  • Half Moon
  • Repeato on other side
• Sun Salutations with Lunges
  • Salutation
  • Upward Salute
  • Swan dive to Forward Fold
  • Halfway lift
  • Forward Fold
  • Right leg back to High Lunge
  • Arms overhead
  • Fold back to High Lunge
  • High Plank
  • 6 inches
  • Up Dog
  • Down Dog
  • Right leg forward to High Lunge
  • Arms overhead
  • Fold back to High Lunge
  • Left leg forward to Forward Fold
  • Upward Salute
  • Salutation
  • Repeato with flapjack of legs
• Lunge Flow
  • Low Lunge, right leg back
  • Balancing Low Lunge
  • Crescent Lunge
    • Optional, add quad stretch
  • Prayer Twist from Lunge
  • Groin stretch from Lunge
  • Runner’s Lunge, toes/foot down
  • Runner’s Lunge, toes/foot up
  • Flapjack Left leg back and Repeato
• Kneeling Toe & Plantar Stretch
• Sun Salutations – several rounds OYO

• Corpse Pose
• Revisit devotional

Done

COT

Announcements:

• Colon Cancer 5k – Saturday, 3/4
• Botched the recording, so sound-off with any other announcements

Supple Moleskine:

Today’s workout was 95% a selection of flows from The Athlete’s Pocket Guide to Yoga, which YHC regularly uses (as does Swiss Miss).  It’s pretty plug & play, really; you just string together flows based on the area you want to work on (e.g. leg flexibility or balance, etc), pick a devotional and a playlist, and boom.  Instant Namaste.  As we saw today, some, like the rolling ball thing, don’t work as well as others, but generally, the desired effect is achieved.

Well, our musical accompaniment was a little hit-or-miss.  That was a countdown of the 66 Best Songs from Movies & TV from the Slacker app.  Not sure how these were determined but some of the ones you missed after the workout included:  Ghostbusters, Rainbow Connection (Muppets), Gangster’s Paradise, and It’s a Long Way to the Top.  So, you decide whether we were counting down or up the list.  Either way, next time, we’ll try something else.

Speaking of trying something else, a longer corpse pose was included at the end.  How’d that go?  Was it just right, too long, too short?  Let me know.

A few observations:

• Witch Doctor slipped in without YHC even seeing him.  #stealth
• Fireman Ed prefers my KB mat to those sissy yoga mats.  Next week, he’ll bring a cinder block to use instead of a yoga block.  Also, he really does have a Jeep.  #sasquatchsighting
• The Count really can count.
• Arena is the Silent Warrior (2).
• Swiss Miss saved YHC’s speaker for another day, after YHC ran off and left it after the workout.
• Tweetsie & Lois are likely the most consistent brogis, after Swiss Miss.  T-claps, guys!
• Nomad (R) & Booyah (pre-runner) teamed up for some commentary on how the 66 songs were chosen – right there with you, guys, although some songs were skipped that you preferred were played and others were played that you preferred were skipped. #jazzercise (which, by the way, still exists – a neighbor goes regularly #truestory) #QasDJ
• Madison, front & center with YHC, provided the pax with a better demonstration of the desired poses.  #teameffort
• Don’t forget: sign up to Q.  It’s pretty easy (see book referenced above, which you may borrow from YHC or Swiss Miss), and the perks are great (you choose the playlist and mood lighting).  It’s pretty fun too.

This Saturday, YHC celebrates 4 years in F3 (and 12 years in Charlotte).  It’s been a fantastic journey – all 3 Fs + the CSAUPs – and it’s a blessing to be counted among the pax.  Looking forward to the coming years.  Thank you for your friendship & support (& mumblechatter) and the opportunity to lead today.

Aye.