The Hips Don’t Lie



The Hips Don’t Lie

On a cold, blustery morning, 7 PAX entered the warm and toasty scout hut to recover from the week’s beatdown. Here’s how it went down:

 

  • Start out with Devotion (Fruit of the Spirit)
  • Corpse Pose- (Breathe in through nose out mouth)
  • Slowly get into Table Top
  • Cat Cow (5 times)
  • Side Bends (5 Breaths) L/R

The main thing

 

  • Mountain
  • Sun salutation (X4, 2nd and 3rd OYO)
    • Arms reaching overhead
    • Full fold (heavy body)
    • Up to halfway lift
    • Into plank
    • Down into up dog/Cobra
    • Move into Down dog (Walk the Dog)
    • Step into Lunge, then move into full fold
    • From full fold to mountain
  • Start Salutation, Once in downward dog Left right leg as high as possible and swing through to move into Warrior 1(5 Breaths)
    • Warrior 2
    • Peaceful Warrior
    • Warrior 3
  • Back to Warrior 2, and move into Starfish
    • Hands to the floor
    • Right Leg
    • Left Leg
  • Repeato Warrior/Starfish with opposite leg
  • Mountain move to Chair (5 Breaths)
  • Move to Prayer Chair, and Chair Twist (Left)= 5 Breaths
  • Back to Mountain, Sun Salutation
  • To mountain and move to chair 5 breaths
  • Prayer Chair then chair twist (right)
  • Out of twist to mountain and Sun Salutation (X2 OYO)
  • Start Salutation, Once in downward dog Left right leg as high as possible and swing through to move into Crescent Lunge (5 Breaths)
  • On your six, begin with two stretches
  • Right leg in, reach for your left (switch)
  • Butterfly- sitting tall, pushing your legs with your elbows in order to open up your hips (5 breaths)
  • Mountain- Sun Salutation (twice) go into a third time lift right leg up and go into…. Dead Pigeon (Right)
  • Hold for 45 seconds, and move into Down dog. Finish sun salutation, and move into another one until you lift left leg up and go into left side of Dead Pigeon Hold for 30 seconds, and move into finishing sun salutation (end in mountain)
  • Standing in Mountain, on your six down on the ground move to Supine Spinal Twist left (5 breaths, 15 seconds) then right (5 breaths, 15 seconds)
  • Then move to one legged wind removing:
  • Once you do both sides do happy baby, and back to Corpse pose
  • Review Devotion again

 

Moleskin

A good solid group this morning. Not a lot of mumble chatter initially, but upon beginning our Warrior poses, in order to ensure the PAX had their hips in check for Warrior 1 I referenced’ that your hips don’t lie… and being one of Paper Jam’s favorite songs, he proceeded to sing the whole song (not really) and that became the consistent theme  of the workout. Thankfully the music selection was themed more around “relaxing Yoga instrumental” as listening to Shakira can be stressful.

Kudos to the pre runners this morning- it was a bit too cold for my taste.

Announcements-

New Moderate Running workout on Thursday Morning at Socrates Academy. See Madison for details.

Paper Jam leading a workout Thanksgiving day 6:30 at the fountains at Blakney Shopping Center

Joe Davis run, coming up, check the Preblast for a coupon code.

Thanks Paper Jam for the Take Out.

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