Stretching the body in ways it does not stretch



Stretching the body in ways it does not stretch

After the gumby one year anniversary, Swiss Miss asked YHC if he would Q at Gumby in a month. How hard could it be? But YHC found himself spending more time preparing for this Q than any previous Q. Needing to describe every movement, plan a playlist, and have form notes for the movements, YHC wrote up 7 pages of notes… biggest weinke ever? Well, no comment there from YHC.

Anyways, the thang went something like this.

Sun Salutations


Swan dive from a skyward stretch down to the ground
Flat Back
Down to Plank
To Chaturanga
To Upward Dog
To Plank
BONUS MERKIN!!!
To Downward Dog
Stretch the heels
Walk it in
Flat Back
to Reverse Swan Dive back

Repeat a handful of times.

Runners Pose Sequence


Swan dive, Flat back, plank, chaturanga, upward dog, plank, BONUS MERKIN!, to Downward Dog.
Bring the right heel up, straight line from heel, through core and arms to the hands.
Swing leg through into a runners pose.
Get low!!!
Plank, Downward Dog, Left leg, and reverse the sun salutation back to the top.

Repeat a few times.

Skyward Stretch

Tree Pose each side

Royal Dancer


Grab right leg with right arm, making a wide circle with the arm/leg loop.
Extend the left arm outward in a “Superman” pose.
Swap and repeat

To a seated position for

Half Lord of the Fishes

Cat and Cow back stretches

The Bridge


Feet flat on the floor, parallel to each other
90 degree bend in the knees
Drive the hips upward, pushing the shoulders into the ground, with arms behind the back, clasped and pushing into the ground as well.

The Wheel


(Disclaimer, most PAX stuck with the bridge… but for the flexible this option was provided)
Continue like a bridge, but place the hands even with the head, fingers pointing to the shoulders, and push up into a full arch.

Advanced wheel / Advanced Bridge


From the bridge or wheel position, extend one leg straight out. Hold for several breaths. Swap legs

Crescent Warrior Sequence


Follow the sun salutation to runners pose.
Bring both arms straight up into Crescent pose
Rotate and drop the heel into Warrior 1.
Reverse back to mountain pose.
Repeat with other leg forward.

Follow the sun salutation to runners pose.
Bring both arms straight up into Crescent pose
Rotate and drop the heel into Warrior 1.
Flatten the arms into Warrior 2.
Reverse back to mountain pose.
Repeat with other leg forward.

Follow the sun salutation to runners pose.
Bring both arms straight up into Crescent pose
Rotate and drop the heel into Warrior 1.
Flatten the arms into Warrior 2.
Flip the front hand and stretch back into Reverse warrior
Reverse back to mountain pose.
Repeat with other leg forward.

Return to a seated position for

Cobbler Pose / Bound Angle Pose / Butterfly (the pose of many names)

Then some Pigeon pose options

The Dead Pigeon


On the back
Left ankle across right knee
Pull the right leg back to your chest (grab the hamstring)
Swap sides

The Boosted Pigeon


Left ankle and left knee on the ground
Right leg straight back
Square the shoulders and square the hips
Raise both hands in touchdown pose
Swap sides

Sleeping Pigeon


From boosted pigeon, fall forward over your left knee, stretching forward

Had a few extra minutes so a few sun salutation repeats

Cooldown

Happy Baby Pose


On your back, grab both feet and rock back and forth

Childs Pose
Corpse Pose

Playlist (no one complained, a first for YHC…)


Billie Jean (Acoustic Cover) – The Civil Wars
Free Fallin’ – John Mayer
Amber – 311
Spirits in the Material World – Go-Ray and Duke
Sweet Child O’ Mine (Acoustic Cover) – Taken By Trees
Norwegian Wood (Cover) – Miten
Time After Time (Acoustic Cover) – Iron and Wine
Little Talks (Acoustic Cover) – Julia Sheer and Jon D
Hold On, We’re Going Home (Acoustic Cover) – Yuna
Aqueous Transmission – Incubus

And that was it.

Announcements

5k on November 4th, Speed For Need event, get with Tackling Dummy. Preblast is up https://f3southcharlotte.com/2017/10/11/pre-blast-for-let-them-soar-5k-speedforneed-event/

Naked Moleskine

YHC, in his first Broga-Q, may have overdone the preparation slightly, but after running through the workout, the preparation was crucial. Gumby is a personal favorite workout of YHC, but unfortunately travel messes with attendance. After the preparation for this workout, there’s a new found respect for the Gumby Q’s, of which YHC can probably no longer dodge the rotation.

About the only place where YHC may have abused his youth, flexibility, and outside yoga experiences was during the bridge / wheel section. Yes, YHC has all his ribs, and only one joint that is slightly more flexible than it should be (and it doesn’t even affect that one).

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eHarmony
6 years ago

Good Q. I was a Gumby FNG. Probably not the last time I’ll be there.

Swiss Miss
6 years ago

Way to step up, Sony! That was some damn fine stretching, damn fine.
Music was suitably mellow, while not entirely devoid energy.
And while you may not be a professional, you’ve definitely got the pro moves. I think that was the first time we’ve had anyone get all the way into the boosted pigeon. It was the first time we’ve ever been invited to even try, for that matter. Clearly we need to up our game.
And I know I’ve brought some multi-page weinke’s before, but yours at 7 was 2 more than my longest. (Trying to word this to avoid leading any PAX’s mind into the gutter.)
Thanks for the lead this morning, brother!

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