Ending in the Fetal Position

Three strong PAX, including YHC, gathered to stretch their sore muscles.  It was so overwhelming they ended the Broga session in the fetal position.

Purpose – Focus on Balance Poses and Stretching to work core and strengthen/stretch aching muscles

The Thang…

Mountain Pose (Namaste) – 5 deep breaths & exhales

Tip of the day – Clear Your Mind

1. Wide Feet – inhale up, swan dive , hang downward and fold arms – 5 Breaths
2. Bent Torso Twist (left hand on ground, right up to sky) – 5 Breaths, repeato.
3. Horse Stance – 5 inhale/exhale while reaching arms out front and opening up chest

Positions – all require 3-5 deep inhale/exhale, on exhale increase stretch

1. Tree – Left Leg, Right Leg (30sec ea)
2. Royal Dancer (aka Lynn Swan)
   
3. Standing Leg Extensions – Knee to chest, extend, Knee to chest, extend (Go for toe lock)
4. Crane – Knees in armpits, lean forward, balance on hands, toes off ground, don’t fall forward,
5. Seated Spinal Stretch – Pull leg under opposite, Twist, 5 breaths, twist more on exhale
6. Cat/Cow – Inhale to Cat, Exhale to Cow
7. Frog – all I can say is, “did you feel that one?”
   
8. Bridge to Wheel – roll up on shoulders, pelvis up, hug knees to chest, whee
9. Plough – legs up, lower legs over head, relax over ears – BREATHE!!
10. Table – Head back, torso up – strong core
11. Cobbler Pose – feet together near groin, hinge, stretch arms out as far as you can
12. One Legged Hamstring Stretch – Self explanatory, repeato other leg
13. Two Legged Hamstring Stretch– Self explanatory, repeato other leg
14. Side Twist – on back, knees up, arm to sides, rotate L/R
15. Glute Stretch – on back, L ankle over R knee, reach and grab right ham, pull in – Repeato
16. Happy Baby – on back, legs up, grab inside of feet, rock side2side
17. Childs Pose – on knees, rest on heels, arms outstretched in front, chest to ground

Mary – after an exhausting stretch the PAX fell into….
1. Corpse Pose (Shavasana) – on back, close eyes, sink into ground with every exhale
2.  Fetal Position – L side with R hand under head, knees to chest, repeato
3.  WAKE UP!

COT – Lead by Capri

Moleskin
1.  HC for the BEAR – http://f3nation.com/2015/04/10/the-bear-2015/
2.  Thursday Bootcamp at the Ridge – @Solocup has the Q.
3.  Prayers still needed for Billy Goat and family.
4.  Humpday Happy Hour – no Q posted!  Anyone want to jump in and host?