“Nah, he’s just yackin’ on a bone. [auwff] He got it up.”

“Nah, he’s just yackin’ on a bone. [auwff] He got it up.”

While Swiss Miss is DR, yodeling and breathing in the crisp Alpine air, YHC’s got the keys to the Scout Hut (yes, it is heated on this 22° morning), so let’s see if we can’t get all limbered up with just 4 days ’til Christmas.  Speaking of days and Christmas, these 8 wily brogis didn’t need a full 12 Days of Christmas countdown, or anything gimmicky like that, to get their flexibility on (although a few of the Days’ “gifts” were sampled).

The Thang

Disclaimer

COP:

• Corpse pose
  • Devotional – reading of Luke 2:1-20 HCSB
• Ab warmup from YHC’s last visit to a professional yoga class
  • Bridge – standard
  • Bridge – alternating single legs
  • Plank – elbows
  • Plank – add alternating knee bends
  • Plank – add in some J Lo (Bulldog, after your unheeded requests at Skunkworks a few weeks ago, you should’a been here)
• Cat & Cow cycles
• Bird Dog – extend L arm and R leg
  • Bird Dog – move L arm 90° to body and R leg 90° to body
  • Bird Dog – flapjack arms and legs

Main Thang:

• Half Salutes with Chair
  • Salutation
  • Upward Salute
  • Swan dive to Forward Fold
  • Halfway lift
  • Forward Fold
  • Upward salute
  • Salutation
    • Repeato
  • Salutation
  • Chair
  • Swan dive to Forward Fold
  • Halfway lift
  • Forward Fold
  • Upward salute
  • Salutation
    • Repeato
• Sun Salutations with Lunges
  • Salutation
  • Upward Salute
  • Swan dive to Forward Fold
  • Halfway lift
  • Forward Fold
  • R leg back to High Lunge
    • Arms to knee then overhead
    • Fold to ground
  • High Plank
    • 6 inches
  • Up Dog
  • Down Dog
  • R leg forward to High Lunge
    • Arms to knee then overhead
    • Fold to ground
  • Forward Fold
  • Halfway lift
  • Forward Fold
  • Upward Salute
  • Salutation
  • Repeato with the L leg
  • Repeat all (R & L legs)
• Standing Balance Flow – L side
  • Dancer
  • Eagle
  • Pyramid
  • Triangle
  • Repeato
• Standing Balance Flow – R side
  • Repeato
• Chair and Tree
  • Chair
  • Mountain
  • Tree – L leg bent
  • Chair
  • Twisting Chair to L
  • Tree – R leg bent
  • Chair
  • Twisting Chair to R
  • Mountain
  • Repeato? (YHC doesn’t recall whether we repeated or not)
• Pigeon Series
  • Down Dog
  • Pigeon – L leg bent – forward fold
    • add back bend
    • optional – add R quad stretch
  • Head to knee (yeah, right)
  • Revolved Head to knee
  • Flapjack sides – R leg bent
• Lunge Series
  • Low Lunge – R leg back
  • Balancing Low Lunge – hands on knee
  • Crescent Lunge
    • optional – add quad stretch
  • Prayer twist from Lunge
  • Groin stretch from Lunge
  • Runner’s Lunge
  • Flapjack – L leg back
  • Kneeling Toe (Plantar) Stretch
• Figure 4 – R
• Figure 4 – L

• Corpse Pose
  • Devotional – What Christmas is About – by Greg Laurie

COT

Announcements:

1. Gumby is CLOSED next week, Dec 28.
2. Gumby kicks off the New Year on Jan 4 with Madison on Q.
3. Joe Davis Run – Jan 7 – sign up.

Limber Moleskine:

Great to see everyone this morning, and it was nice to post indoors on this chilly mornin’.

YHC first thought of trying to come up with a 12 Days of Christmas theme, but it just seemed too contrived.  So, you got a dancer, a couple of birds, and a couple trees.  And a lot of stretching lunges.  YHC doesn’t know about you all, but those stretches were felt, in a good way, for several hours thereafter.  We didn’t burn a lot of calories, but it feels like we did something on this active recovery day.  And, recovery is the key – it’s way too easy to continue pushing hard every day until something breaks.  Let’s hope this helps prevent that.

Today’s playlist was by Trans-Siberian Orchestra.  Perhaps a little heavy/up-tempo for broga, but YHC was looking for some instrumental Christmas music and this fit the bill.

Sign up to Q.  Q’ing Gumby can be a bit intimidating, compared to a bootcamp, because most of us don’t have the flexibility we want nor do we feel that qualified, but it really isn’t that bad.  Swiss Miss and YHC each have a pretty good yoga book that we’re borrowing from heavily (90% of today’s #weinke was a combination of various series/flows from the book).  We’d be glad to loan you ours, and we’ve found a good online resource too (I know SM has used it already).  Or, you could follow one of our past weinkes.  A lot of options.  Basically, we’re all just following along the weinke and learning/practicing together.  And, you get to select the playlist!  Anywho, let us know if you have questions or need help.

If you’re traveling, be safe, and if you’re not traveling, be warm.  Either way, let’s keep our focus on the reason for this wonderful holiday season with family and friends – the birth of our Messiah!

Merry Christmas!

High Tide