Broga with Crow

Four Harrisburg brothers ventured out into the humid gloom to: Focus on their weak spots, Calm their minds, Improve their Strength, Balance, Coordination and Breathing.  These strong men did BRO-GA today!  The Crow was an added bonus – right on time!  Had to show to know.

The Thang

Stretching/Warm-up
1. Mountain Pose (Namaste) – Hands at side – 5 deep “Hatha” breaths & exhales  (Tip of the day – Clear Your Mind)
2. Wide Feet – inhale up, swan dive , hang downward and fold arms – 5 Breaths
3. Left hand on floor, right hand up to sky (Bent torso twist) 5 breaths (Repeato next side) – Reverse Swan Dive up, back to Namaste
4. Feet on Railroad tracks, inhale arms up, exhale down over front leg (Split Hamstring Stretch) – 5 Breaths, pull on ankle, bend knee to come out – Repeato next leg
5. Inhale arms up, lower right arm and lean to the right (Standing Side Stretch) – look up – 5 breaths (Repeato other side)

 Moving Positions

1. Runners Pose/Stretch– deep breath
a. Raise Arms high, Swan dive into pool, up to flat back, jump/step to plank
b. Chattarunga (push-up)to Updog
c. Chattarunga (push-up)to Downdog (Honeymoon)
d. Float left leg up, swing to Runners Pose
e. Runners Pose, back to plank, Chatturanga sequence (Push-up, Updog, push-up, Downdog)
f. Repeato right leg, Chatturanga sequence, from down dog, plank, jump back to hands, reverse swan dive up to Namaste

2. Runners Pose to Crescent Pose
a. Chatturanga sequence
b. Float Left Leg up, swing through to Runners Pose
c. Extend arms in front of you bring over head to Crescent Pose (right heal off ground) – Breathe
d. Back to Runners Pose
e. Back to Chatturanga sequence
f. Repeato right leg, End with Chatturanga sequence from down dog, plank, jump back to hands, reverse swan dive up to Namaste

3. Runners Pose to Warrior One
a. Chatturanga sequence
b. Float left leg up, Swing through to Runners Pose, Extend arms in front of you bring over head to Crescent Pose – Breathe
c. Put right heal down on ground – Warrior One (keep hips forward)
d. Back to Crescent Pose, Runners Pose
e. Chatturanga sequence
f. Repeato right leg, End with Chatturanga sequence from down dog, plank, jump back to hands, reverse swan dive up to Namaste

4. Runners Pose to Warrior Two
a. Chatturanga sequence
b. Float left leg up, Swing through to Runners Pose, Extend arms in front of you bring over head to Crescent Pose – Breathe
c. Put right heal down on ground – Warrior One
d. Spread hands front to back – Warrior Two – Breathe
e. Back to Warrior One, Crescent Pose, Runners Pose
f.  Chatturanga sequence
g. Repeato right leg, End with Chatturanga sequence from down dog, plank, jump back to hands, reverse swan dive up to Namaste

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

6. Runners Pose to Triangle Pose
a. Chatturanga sequence
b. Float left leg up, Swing through to Runners Pose, Extend arms in front of you bring over head to Crescent Pose – Breathe
c. Put right heal down on ground – Warrior One
d. Spread hands front to back to Warrior Two, Reverse, Back to Warrior Two
e. 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!!
f. Back to Reverse Warrior, Warrior Two, Warrior One, Crescent Pose, Runners Pose
g. Chatturanga sequence
h. Repeato right leg, End with Chatturanga sequence from down dog, plank, jump back to hands, reverse swan dive up to Namaste

7. Runners Pose to Right Angle Pose
a. Chatturanga sequence
b. Float left leg up, Swing through to Runners Pose, Extend arms in front of you bring over head to Crescent Pose – Breathe
c. Put right heal down on ground – Warrior One
d. Spread hands front to back  to Warrior Two, Reverse, Warrior Two
e. 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!
f. Back to Reverse Warrior, Warrior Two, Warrior One, Crescent Pose, Runners Pose
g. Chatturanga sequence
h. Repeato right leg, End with Chatturanga sequence from down dog, plank, jump back to hands, reverse swan dive up to Namaste

8. Chair Pose/Twisting Chair Pose
a. Chatturanga sequence Downward Dog, plank, jump feet to hands
b. Bend forward/down
c. Inhale hands up over head in squatting position – Chair Pose
d. inhale to hands over head and stand up on tip toes – stretch high!!
e. Exhale to Namaste                                                                                                                            f.  Raise Arms high, Swan dive into pool, up to flat back, jump/step to plank,  Chatturanga sequence from Downward Dog, plank, jump feet to hands
g. 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, inhale to hands over head and up on tip toes – stretch high!!
i. Exhale to Namaste, Repeato with twist to other side (move right elbow over left leg and twist, look up!

9. Runners Pose to Prayer Twist
a. Chatturanga sequence
b. float left leg up, swing through to runners pose
c.  Fold hands and place left elbow over right leg twisting to the right and looking up.
d.  Come out, Chatturanga sequence and repeato other side.

Mary
– LBC’s (x15) in cadence
– W(x15)
– Freddie Merc (x15)
– 2 minutes of Corpse Pose – sink your sweaty body into the ground, breathe and listen to the birdies

Meet up with Road Warrior, Number/Name-o-Rama

Announcements
1.  Bootcamp Thursday 7/23 – @Clueless has the Q
2.  Solo taking collection for SS Minnow – you have till Friday (keep him in your prayers)
3.  Prayers for Banjo Boy and fam during their new time at Parenthood

COT – Taken out by Othello