Friday, February 4, 2022
The Breakfast Club
AO: Tanglewood Church
Q: The Force
PAX: Dough Girl, Warrior, Home Girl
The Thang: The plan for today was to ruck a lap around the church and then do 5 yoga poses, then ruck a lap and so on. We started with rucking a lap around the church and then came to the mat with downward facing dog (adho mukha svanasana) into upward facing dog (urdhva mukha svanasana) 10 times. 10 was our magic number today! Then we moved back into down dog and alternated lifting our arms straight back 10 times each side for a total of 20 times (I probably should have just done 5 times on each side, but oh well).
The next thing we did was down dog with hip circles. Lifting one leg up (like peeing on a fire hydrant), rotate the leg forward from the hip 5 times, then back 5 times, then bring the leg straight back and across the body for a twist stretch. We repeat on the other side. After this, we came down into a table position and then moved into a narrow plank position (chaturanga dandasana) and slowly brought our bodies down to the mat (no plopping!) and repeated this 10 times. Then we pushed back into child's pose and then rucked another lap.
When we came back to the mats, we moved into gate position (parighasana), one leg straightened out to the side, the other knee bent directly underneath us. We stretched to the side and then with hands on hips (or on mat in front) we bent forward and then moved into thread-the-needle all while keeping our legs in the same position. We did this 10 times and then repeated on the other side. Then we moved into windmill leg rotations. With our legs at 90 degree angles (or as close as possible), we bent forward over our legs and then rotated the legs to the other side and bent forward, repeating this 10 times. Then we did frog stretch (makarasana) where we lie prone with our knees bent, legs out to the sides and slowly move forward and back working our hips and groin muscles. Then we moved into a low lunge (hamasana) and alternated holding the lunge and then pushing back to straighten the front leg in order to stretch our hamstrings (10 times each side). Then we pushed back into child's pose and rucked a lap.
When we came back to the mats, we started in a gate position variation (parighasana) with one knee bent underneath our body and the other leg out to the side, we slowly rocked back and then lifted the straightened leg straight up. This helps to stretch our hips as well as strengthen our hip adductors. Then we laid prone on the mat and put our arms behind our head while lifting our upper body slightly off the mat (Supermans). Then we straightened our arms and brought them back to a behind-the-head bent position. We ended with child's pose here because we ran out of time.
I just want to say that I was so happy to see Warrior back with us! I missed you! I hope the ladies enjoyed our yoga time as much as I did. Thank you for joining me this morning ladies, you all are so amazing!
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