Orchestral fluidity

Orchestral fluidity

10 pax assembled for their weekly stretching of their stretchy/non-stretchy parts, in hopes of reversing a little of the knotting, tightening, and all-around jacking up that we do to ourselves at our other weekly workouts.  Speaking of, at least three of those among us got in a little pre-tightening in the form of a pre-run (1) or a pre-mumblechatter pre-KB (2).  Once our LIFO site FNG found us, indoors (Welcome!), we were ready to begin.

Disclaimer

The Thang

COP:

• Corpse pose
  • Reading of devotional by Chris Roberts on Justice, Mercy, & Humility
• Supine lateral stretch – each side
• Knees-down reclining twist – each side
• Knees to chest
• Hug one knee – each side
• Child’s pose
• Down dog
• Hop to top of mat and forward fold
• 1/2 lift and forward fold
• Rise up into mountain pose

Moon salutations

• Wrist stretch
• Upward salute
• Standing side stretch left
• Upward salute
• Standing side stretch right
• Upward salute
• Goddess (herein after referred to as Atlas)
• Star
• Slide to triangle over left leg
• Triangle
• Pyramid, passive back
• Pyramid, active back
• Low lunge
• Crescent lunge
• Hands inside left foot
• Side squat/stretch (similar to a Cossack squat)(#crowdpleaser)
• Slide across to other side for flapjack of side squat
• Hands inside right foot
• Crescent lunge
• Low lunge
• Pyramid, active back
• Pyramid, passive back
• Triangle
• Star
• Atlas
• Upward salute
• Standing side stretch left
• Upward salute
• Standing side stretch right
• Upward salute
• Whew!  Now, rinse & repeat!

IT band focus

• Cow-face fold, left leg on top
• Half Lord of the Fishes
• High lunge with groin stretch, left leg in front
• Standing spread-legged forward fold
  • add a twist, left then right
• High lunge with groin stretch, right leg in front
• Cow-face fold, right leg on top
• Half Lord of the Fishes

Gentle stretches

• Push the wall
• Clock-face stretches
  • 3 o’clock
  • 1 o’clock
  • 9 o’clock
  • 11 o’clock
• Prying squat
• Tight squat
• Kneeling
• Seated forward fold
• Kneeling Achilles stretch, left then right
• Toe & plantar stretch

Bonus work

• Cat & cow
• Down dog
• Pigeon, right
  • Forward fold
  • Back bend – optional
  • Add quad stretch – really optional (#crowdpleaser)
• Down dog
• Pigeon, left
  • Forward fold
  • Back bend – still optional
  • Add quad stretch – still really optional (again #crowdpleaser)
• Figure four, left then right
• Happy baby

Corpse pose

Micah 6:8 – “He has told you, O man, what is good; and what does the Lord require of you but to do justice, and to love mercy, and to walk humbly with your God?”

Done

COT

Announcements:

1. Joe Davis – signup
2. Christmas Party – signup by Friday!  (11/18)
3. Gumby – signup to Q – see Swiss Miss or High Tide

Noodle-y Moleskine:

Giving Swiss Miss the day off, and the pax some variety, YHC Q’ed only his second time at Gumby.  There was a huge expectation to live up to, musically speaking, following last time’s movie themes, so YHC leaned upon a Slacker station seeded with Hans Zimmer.  With a little help from the skip controls on the watch, it provided satisfactory accompaniment, ending solidly with the Imperial March.

• Selected tracks included:
  • Imagine the Fire – The Dark Knight – Hans Zimmer
  • The Moon and the Superhero – John Powell
  • The Prince of Persia – Harry Gregson-Williams
  • Hakuna Mata – Hans Zimmer  (#skipped)
  • Why so serious? – The Dark Knight – Hans Zimmer
  • Why do we fall? – The Dark Knight – Hans Zimmer
  • The Imperial March – The Empire Strikes Back – John Williams

YHC is much better at following than leading a broga workout, but it seemed most were resourceful enough to make out what we were trying to accomplish/stretch.  Or, they simply worked on their balance poses.  That works too.

As mentioned in COT, please reach out to Swiss Miss or YHC to Q one week.  We’ve found some online resources that may help, and we each have a book that you may borrow that is filled with sequences and targeted areas.  85% of today’s routine was crafted directly from that book, including the more complex Moon Salutations (#learnings).  As Q, you may also choose to add-in or focus more on balance or strength poses, whereas we’ve primarily focused on flexibility poses till now.  All will be beneficial.  Plus, you set the playlist (#Zamfir).

Whether running, stretching, or swinging KBs, it’s always an honor, guys.  Thanks for coming out today!

Aye.