November 18th, 2015 By Othello

What is usually a small turn-out for a Wednesday Broga session grew by one with the new addition of @SunDial gracing our presence.  We welcome him to our midst and look forward to future posts.  Our post TR stretching regimen went something like this.

The Thang…
Mountain Pose (Namaste) – 5 deep breaths & exhales
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. Railroad Tracks split hamstring stretch (L/R) – 5 Breaths.

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. Cobbler Pose – feet together near groin, hinge, stretch arms out as far as you can
11. One Legged Hamstring Stretch – Self explanatory, repeato other leg
12. Two Legged Hamstring Stretch- Self explanatory, repeato other leg
13. Side Twist – on back, knees up, arm to sides, rotate L/R
14. Glute Stretch – on back, L ankle over R knee, reach and grab right ham, pull in – Repeato
15. Happy Baby – on back, legs up, grab inside of feet, rock side2side
16.  Corpse Pose – Just like it says, feel yourself sink into the ground, tense up, relax again
17. Childs Pose – on knees, rest on heels, arms outstretched in front, chest to ground
Slowly roll up to namaste.

COT – YHC took us out

Announcements
1. Harrisburg Food Pantry still needs help.  See @SoloCup by this Saturday to donate.
2. Santa Scramble 5K in Concord 11/21
3. Jingle Bull Run 5K 12/5 in Harrisburg

Moleskin
1. Great to see you at Broga @Sundial.  Looking forward to seeing you more often.  You will get more “stretchy” the more you post, don’t get discouraged.
2.  Congratulations @Clueless (and others) for completing TR.  Great achievement!
3.  @Cooter – looking forward to your first Broga Q, get with Deuce and he can forward you the Signup Genius link.

Harrisburg, Warrior One