January 7th, 2015 By Othello

Four chilli-brothers ventured out into the frigid gloom to: Focus on their weak spots, Calm their
minds, Improve their Strength, Balance, Coordination and Breathing.

The Thang
Mountain Pose – 5 breaths

1. Howl at the Moon (Astanga Sun Salutations) – deep breath and raise arms,
a. Swan Dive into pool, come up to flat back, jump/step to plank
b. Chattarunga (push-up)to Updog
c. Chattarunga (push-up)to Downdog (Honeymoon)
d. Jump/walk feet to hands, flat back, reverse swan dive to Namaste
e. Repeato 2-3x

2. Runners Pose/Stretch– deep breath
a. From Downdog….Float left leg up, swing to Runners Pose, move arms down to side for Runners Stretch
b.. Runners Pose, back to plank, Chatturanga sequence (Push-up, Updog, push-up, Downdog)
c. Repeato right leg, Chatturanga sequence to down dog

3. Runners Pose to Crescent Pose
a. Float Left Leg up, swing through to Runners Pose
b. Extend arms in front of you bring over head to Crescent Pose (right heal off ground) – Breathe
c. Back to Runners Pose
d. Back to Chatturanga sequence
e. Repeato right leg, Chatturanga sequence to down dog

4. Runners Pose to Warrior One
a. Float left leg up, Swing through to Runners Pose, Extend arms in front of you bring over head to Crescent Pose – Breathe
b. Put right heal down on ground – Warrior One (keep hips forward)
c. Back to Crescent Pose, Runners Pose
d. Chatturanga sequence
e. Repeato right leg, Chatturanga sequence to down dog

5. Runners Pose to Warrior Two
a. Float left leg up, Swing through to Runners Pose, Extend arms in front of you bring over head to Crescent Pose – Breathe
b. Put right heal down on ground – Warrior One
c. Spread hands front to back – Warrior Two – Breathe
d. Back to Warrior One, Crescent Pose, Runners Pose
e.  Chatturanga sequence
f. Repeato right leg, Chatturanga sequence to down dog

6. Runners Pose to Reverse Warrior
a. Float left leg up, Swing through to Runners Pose, Extend arms in front of you bring over head to Crescent Pose – Breathe
b. Put right heal down on ground – Warrior One
c. Spread hands front to back to Warrior Two
d. Lower right arm to side, lean back and stretch left hand over head – Reverse Warrior – look up & Breathe!!
e. Back to Warrior Two, Warrior One, Crescent Pose, Runners Pose
f. Chatturanga sequence
g. Repeato right leg, Chatturanga sequence to down dog

7. Runners Pose to Triangle Pose
a. Float left leg up, Swing through to Runners Pose, Extend arms in front of you bring over head to Crescent Pose – Breathe
b. Put right heal down on ground – Warrior One
c. Spread hands front to back to Warrior Two, Reverse, Back to Warrior Two
d. Straighten Left Leg – Reach forward with left hand, slide hand to floor against left foot raising right hand up in air – 5 breaths, stretching to be as flat as glass!!
e. Back to Reverse Warrior, Warrior Two, Warrior One, Crescent Pose, Runners Pose
f. Chatturanga sequence
g. Repeato right leg, Chatturanga sequence to down dog

8. Runners Pose to Right Angle Pose
a. Float left leg up, Swing through to Runners Pose, Extend arms in front of you bring over head to Crescent Pose – Breathe
b. Put right heal down on ground – Warrior One
c. Spread hands front to back  to Warrior Two, Reverse, Warrior Two
d. Keeping left leg bent – Reach forward with left hand, place on knee, slide down to side of left foot, raising right hand up in air – 5 breaths, stretch!
e. Back to Reverse Warrior, Warrior Two, Warrior One, Crescent Pose, Runners Pose
f. Chatturanga sequence
g. Repeato right leg, Chatturanga sequence to down dog

9. Chair Pose/Twisting Chair Pose
a. Jump/walk feet to hand, roll up and raise Arms high, Swan dive into pool
b. Bend forward/down
c. Inhale hands up over head in squatting position – Chair Pose
d.Exhale to Namaste                                                                                                                            f.
e. Bend forward/down, move up to Chair Pose, hands back to prayer in center of chest, move left elbow over right leg and twist, look up!
h. Back to Chair Pose
i. Exhale to Namaste, Repeato with twist to other side (move right elbow over left leg and twist, look up!

10.  Open chest stretch x3

Mary (x denotes cadence)
-LBC’s x10
-“W” x10
-Freddie Mercury x10
-Squirm x10
-Mason Twist x10
-Recover – Recover

Moleskin
-Thank you for letting me lead you fine men again today!  Not sure about you but I really felt it in my shoulders and legs today – got to love the “Vinassa”!!
-Tomorrow, 1/8 – Bootcamp 5:30am – Schedule C has the lead
-Friday 1/9 – KBells (Stallings Park) 5:30am with ?? (TBD)
-Friday 1/9 -OTB Speed training 5:30am at HRMiddle Track with SS Minnow
-No Outreach Fundraising announcements at this time

Warrior One

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