January 18th, 2017 By Othello

Five Pax showed up for a reunion of Warrior One poses that have not seen the light of gloom in a while.  With two new Pax from the Dawg Pound to partake, it was a moan and groan fest of Broga-nomic delight.  You’re welcome.  It went something like this…

The Thang

Stretching/Warm-up
1. Mountain Pose (Namaste) – Hands at sides – 5 deep breaths & exhales  (Tip of the day – Clear Your Mind)

 Moving Positions
1. Howl at the Moon (Astanga Sun Salutations-Vinyasa’s) – deep breath and raise arms,
a. Swan Dive into pool, walk/jump/step to plank
b. Chattarunga (push-up)to Updog or Cobra
c. Chattarunga (push-up)to Downdog
d. Walk/Jump feet to hands, flat back, reverse swan dive to Namaste
e. Repeato 3x

2. Runners Pose/Stretch– deep breath
a. Raise Arms high, Swan dive into pool, walk/jump/step to plank
b. Chattarunga (push-up)to Updog or Cobra
c. Chattarunga (push-up)to Downdog
d. Float left leg up, swing to Runners Pose, move arms down to side for Runners Stretch
e. Runners Pose, back to plank, Chatturanga sequence (Push-up, Updog, push-up, Downdog)
f. Repeato right leg, Chatturanga sequence

3. Runners Pose to Crescent Pose
a. Float Left Leg up, swing through to Runners Pose
b. Extend arms in front of you bring over head to Crescent Pose (right heal off ground) – Breathe
c. Back to Runners Pose
d. Back to Chatturanga sequence
e. Repeato right leg, End with Chatturanga sequence

4. Runners Pose to Warrior One
a. Float left leg up, Swing through to Runners Pose, Extend arms in front of you bring over head to Crescent Pose – Breathe
b. Put right heal down on ground – Warrior One (keep hips forward)
c. Back to Crescent Pose, Runners Pose
d. Chatturanga sequence
e. Repeato right leg, End with Chatturanga sequence

5. Runners Pose to Warrior Two
a. Float left leg up, Swing through to Runners Pose, Extend arms in front of you bring over head to Crescent Pose – Breathe
b. Put right heal down on ground – Warrior One
c. Spread hands front to back, level, head facing forward – Warrior Two – Breathe
d. Back to Warrior One, Crescent Pose, Runners Pose
e.  Chatturanga sequence
f. Repeato right leg, End with Chatturanga sequence

6. Runners Pose to Right Angle Pose
a. Float left leg up, Swing through to Runners Pose, Extend arms in front of you bring over head to Crescent Pose – Breathe
b. Put right heal down on ground – Warrior One
c. Spread hands front to back  to Warrior Two,
d. 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, look up – 5 breaths, stretch!
e. Back to Warrior Two, Warrior One, Crescent Pose, Runners Pose
f. Chatturanga sequence
g. Repeato right leg, End with Chatturanga sequence

7. Runners Pose to Triangle Pose
a. Float left leg up, Swing through to Runners Pose, Extend arms in front of you bring over head to Crescent Pose – Breathe
b. Put right heal down on ground – Warrior One
c. Spread hands front to back to Warrior Two,
d. 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!!
e. Back to Warrior Two, Warrior One, Crescent Pose, Runners Pose
f. Chatturanga sequence
g. Repeato right leg, End with Chatturanga sequence
Repeating this sequence but replacing “d” with opposite hand is Twisting Triangle Pose

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

9. Runners Pose to Warrior Three
a. Float left leg up, Swing through to Runners Pose, Extend arms in front of you bring over head to Crescent Pose – Breathe
b. Put right heal down on ground – Warrior One
c. Spread hands front to back to Warrior Two
d. Lower right arm to side, scoop air with left hand and lean back and stretch left hand over head – Reverse Warrior – look up and back & Breathe!!
e. With strong core, push up to left leg with right in air, arms out to side, balance on left leg.
f.  Place left hand down on ground, raise right to sky, look up at right hand, breathe!
g. Fall back into Warrior Two, Warrior One, Crescent Pose, Runners Pose
f. Chatturanga sequence
g. Repeato right leg, End with Chatturanga sequence

10. Chair Pose/Twisting Chair Pose
a. Raise Arms high, Swan dive into pool,
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. Bring hands to ground and slowly roll up to Namaste.
f.  Raise Arms high, Swan dive into pool, Bend forward/down, move up to Chair Pose, hands to prayer in center of chest, move left elbow over right leg and twist, look up!
h. Back to Chair Pose, roll up and out
i.  Exhale to Namaste, Repeato with twist to other side (move right elbow over left leg and twist, look up!

Mary
1.  Back Rollers (knees to chest)
2.  Cat/Cow
3.  (on back) Left leg up, grab with right, pull leg to right while looking left.  Repeato.
4.  (on back) Knees up, arms out to sides, roll knees left/right to stretch out lower back.

ANNOUNCEMENTS – Lets help out a local Boy Scout…
Saturday – All you can eat pancakes- All proceeds will go to help support the costs associated with Eagle Scout candidate David Huester’s project to revitalize the Harrisburg Presbyterian Church cemetrery front entrance sign and side railings.

Cost: $6.00. Kids under 5 years old- $3.00 will also be serving sausage, coffee, tea, and juice.

Location: Harrisburg Presbyterian Church on Hwy 49 (across from Bojangles)

In addition: bake sale with individually priced items

COT – Othello took us out

Warrior Moleskin
1.  @TIG & @Turbine – great to see you post.  Keep coming and you will get more limbier.
2.  @Clueless – perfect Warrior form…..as usual
3.  @Waterbear – Great work!  Keep pushing through, you have progressed a ton!
4.  An honor to lead you men. Who would think you can “sweat” doing Broga?!

 

Warrior One

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