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Back to Broga Basics

All Harrisburg Backblasts

August 24th, 2016 By Othello

A Pax of six ventured outside on this cool, crisp gloom to engage in a Broga session that focused on our back and hips.  It went kinds like this…….

The Thang
1.  Mountain pose – 5 breaths
2.  Head/Neck rolls – L/R
3.  Shoulder Stretch
4.  Standing side stretch
5.  Cat/Cow
6.  Back rollers
7.  On Back-Knees up, rotate L/R
8.  Back Rollers
9.  On Back-one knee up, other outstretched – rotate L/R
10. Back Rollers
11.  Feet in air – rotate L/R to 45 degrees
12. Back Rollers
13.  Feet in air – rotate L/R to 90 degrees
14.  Back Rollers
15.  Pretzel Twist L/R
16.  Back Rollers
17.  Plank sit-outs (hip) L/R
18.  Back Rollers
19.  Garland Pose (low squat) to Crane
20.  Cobbler Pose
21.  Back Rollers
22.  Pigeon L/R
23.  Kung Po sitting quad stretch
24.  Eye of the Needle Glute Stretch
24.  Back Rollers
25.  Sitting Hamstring stretch – Single leg L/R
26.  Double sitting hamstring stretch
27.  Standing IT-Band stretch L/R
28.  Ankle/Foot Rollers L/R
29.  Calf Raises – Front, Pigeon, Toe-in
30.  Vinassa Sequence – Swan Dive, plank, Chaturranga, Updog/Cobra, Downdog with calf stetches L/R, plank, return to standing deep inhale up to Namaste (prayer hands)

COT – YHC Took us out
Moleskin
1.  Good work by all, cooler weather makes Broga very enjoyable
2.  @Clueless – hope the back feels better
3.  @Minnow – Take care of that hip, prayers for quick healing
4.  @Sid Vicous, @Cooter, @JD – strong work as always

Announcements
1. HKP has the Q tomorrow at the ridge
2.  Need Q’s for September.  Don’t be afraid, step up, share the Q with someone (tag team), no bad options here, just do it!

“if opportunity doesn’t come knocking, build a door!”

5 Comments on “Back to Broga Basics”

  1. Othello August 24, 2016 at 7:44 am

    Thanks for allowing me to lead men, honored. Keep taking care of those backs and hips!!

  2. SS Minnow August 24, 2016 at 9:38 am

    @Othello…that stretching was precisely what the old hip needed today…excellent routine…they don’t go that smoothly without preparation

    Haven’t done this workout in a while…I see why it is a regular for several of the Pax…
    good to see Clueless, JD, Cooter, and SV this morning

    My mishap on the stairs came at a bad time … thought for sure that the hip would be OK to run on by now, but it will heal in its own time (wonder if age be a factor?). It has relegated me to BRR driver status … and chief cheerleader for BGP2 and for all the F3 MeCa teams … C’est la vie … still gonna be an awesome time!

  3. Sid Vicious August 24, 2016 at 2:08 pm

    @Othello – great lead as always. @SS Minnow cool to have you out there with us this am. Is it me or is #BURN quiet now a days. I hear most of the attendees were getting injured due to high impact, #BROGAWORKSBABY!!!

  4. Clueless August 24, 2016 at 5:13 pm

    Thanks a ton for the lower back and hip focus @Othello! Seeing the light at the end of the tunnel on the latest tweak…

    Hate to see @SSMinnow on the shelf… only temporarily I’m sure. But, great to see you this morning.

    Enjoyed it fellas!

  5. JD August 24, 2016 at 6:33 pm

    @Othello strong lead, thanks. That’s the norm with @Othello!

    @SS Minnow good to see you this morning. Hope you and @Clueless are back to 100% soon.

    Great effort by all.

Comments are closed.