Gumby goes to Motown

Gumby goes to Motown

After some struggle with the building alarm, YHC was able to get the lights on and tunes cued for another amazing edition of #F3Gumby.

Start in Savasana. Today’s Devo: Time to Contribute (Psalm 3:6)

Swing around to come up on hands/knees:
TABLETOP. Take 10 breaths to stretch here CAT/COW or side bends or whatever feels good.
PLANK, UPDOG – take 5 breaths here to stretch hips, side, shoulders . . .
DOWNDOG – walk it out 5B
Step/hop up to top of mat

High Lunge Sequence: ALL OF THE FOLLOWING INHALE/EXHALE for each move: Half-way lift, forward fold, upward salute.
Swan Dive to forward fold, half-way lift, forward fold and step back with RIGHT leg (inhale), square hips (exhale), INHALE UP, EXHALE DOWN, INHALE PLANK, EXHALE CHATURANGA, INHALE UPDOG, EXHALE DOWNDOG, INHALE RIGHT LEG FORWARD to HIGH LUNGE, EXHALE square hips, INHALE up, Exhale down, INHALE left leg to top of mat and half-lift, Exhale forward fold, Inhale upward salute.
REPEATO with other leg.
REPEATO entire series with 4-BREATH hold at each Up of the High Lunge for RIGHT
then LEFT
REPEATO with 3-BREATH hold, 2-BREATH hold and 1-BREATH hold

On your six. Windshield wiper legs right and left. 5B. Left ankle on R knee and fold left, arms “T” 5B. Flapjack and repeato.

Grab both knees to chest and rock around a bit to massage lower back, then font to back until get enough momentum to roll up to toes.

Toe stretch: Place feet with toes on ground and push back to bring weight to bear on the toes as you either sit fully on your toes (i.e. Catcher) or keep some weight in your hands to soften the stretch. Take 10 breaths to relax into this pose, letting the tension go from your feet. Come back down to knees and hands and pick up toes and take a breath to flex them.
Plank, Sun Salute OYO 2X, meet in elbow plank.
Shift to Table top, then put padding under knees if needed facing windows for Gate Pose 10B right, 10B left.
Repeato

Sun Salutation
Mountain down to Table Top.
Right Leg straight behind, then draw in to nose, back out/in 3X total.
Repeato Left for 3X total.
Right Leg out straight behind, then bend at knee 90degrees and draw circles 3 X forward, 3X backward. Back to Table Top, then Repeato Left Leg for 3X forward, 3X backward.
Back to Table Top. Push back to sitting on six for Firelog 10B right on left, then FLAPJACK 10B
Savasana and END

Announcements:
3rd F 11:45 Wednesdays @ LePeep, Arboretum
Donate to Speed for Need here and put a “3” in your donation, like $103
Booyah on Q next week. Come warmed up.

Moleskin:
Music today was from Amazon Music album called Motown. Trying to get something more upbeat than flute and bells, but not as keyed up as . . . whatever. The description of the album is “Smooth Jazz Sax Instrumentals.” I thought it was fine. Comment below if you felt differently.
Hope the introduction of a new pose “The Gate” was helpful as we try to expand our repertoire. It was pretty uncomfortable for me, but not as much a Ninja stretch, so I hope we’ll see it again.
Solid take-out, Paper Jam. Thank you.

Trust God from the bottom of your heart; don’t try to figure out everything on your own. Listen for God’s voice in everything you do, everywhere you go; he’s the one who will keep you on track. Proverbs 3:6 Message Bible