Nice and Slow

3 Pax gathered in the gloom for a nice . . . slow . . . stretch.

The Thang

  • Seated Breath Focus
  • Table Series: Cat/Cow, Spinal Balance, Awkward Airplane, Gate, Half Knot. Repeato other side.
  • 2.0 poses to stretch back, sides and shoulders.
  • Neck and Shoulders series: Neck Rolls, Shoulder Rolls, and Shoulder Bind.
  • LBC x25
  • Forward Fold Series: Mountain, Swan Dive, Forward Fold, Half-forward Fold. Repeato x4.
  • Merkins x10
  • Lunge Series 1: Plank, Cobra, Up Dog, Down Dog, Three Point, Cheetah, Left Lunge, Crescent, Spinal Twist, Warrior One, Warrior One w/under leg bind, Crescent, Left Lunge. Repeato right side.
  • Lunge Series 2: Plank, Up Dog, Down Dog, Three Point, Left Lunge, Crescent, Warrior Two, Side Angle, Peaceful Warrior, Triangle.
  • Pigeon
  • Balance and Stretch: Down Dog, Left Lunge, Warrior Three, Pyramid, Forward Fold, Plank. Repeato other side.


  • LBC x25
  • Oblique Crunch x10. Flapjack.
  • WWII Situps 10 OYO

COT w/Road Warriors


  1. Thanks for the opportunity to lead.  It was nice to be back in the ‘Burg and see you guys again.