Monthly Workouts
Exercise Demonstrations
Joint Mobility
- Good examples other than Scott Sonnon
Differences
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exercise_demos:flows:tumbleweed [2017/03/11 15:00] gunn created |
exercise_demos:flows:tumbleweed [2017/03/23 14:42] (current) gunn |
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| * by Judy Hill | * by Judy Hill | ||
| ===== Tumble weed moves ===== | ===== Tumble weed moves ===== | ||
| - | * Sleeping warrior > Cat stretch > up dog >Sphinx pose> | + | * Sleeping warrior > Cat stretch |
| - | Caterpillar > up dog >Shoulder Bridge > Up dog > Shoulder | + | * > Up dog > Sphinx pose > Caterpillar |
| - | Bridge > up dog > sleeping warrior > Twisting arm pose > plow > | + | * > Up dog > Shoulder Bridge |
| - | Shoulder Bridge >Plow> Child’s pose > Twisting arm pose | + | * > Up dog > Shoulder Bridge |
| - | opposite side > plow > Shoulder Bridge > Plow>Child’s pose > | + | * > Up dog > Sleeping warrior > Twisting arm pose |
| - | Anchor Bridge > Child’s pose > Anchor Bridge opposite side> | + | * > Plow > Shoulder Bridge > Plow > Child’s pose > Twisting arm pose opposite side |
| - | Child’s pose | + | * > Plow > Shoulder Bridge > Plow > Child’s pose > Anchor Bridge |
| + | * > Child’s pose > Anchor Bridge opposite side > Child’s pose | ||
| ===== Flow with movement hints ===== | ===== Flow with movement hints ===== | ||
| * Sleeping warrior (child’s pose with arms stretched out in front) > Cat stretch | * Sleeping warrior (child’s pose with arms stretched out in front) > Cat stretch | ||
| - | * > up dog (sphinx / cobra) Caterpillar ( Lower down raise hip move arms half step drop hips forward compress back and raise) > up dog (sphinx / | + | * > Up dog (sphinx / cobra) Caterpillar ( Lower down raise hip move arms half step drop hips forward compress back and raise) |
| - | * Cobra) > right side fold ( tuck with arms close to side & leg thread) > shoulder bridge (heart over head, pinch knees toward each other, tighten gluts) | + | * > Up dog (sphinx / Cobra) > right side fold ( tuck with arms close to side & leg thread) > shoulder bridge (heart over head, pinch knees toward each other, tighten gluts) > Left side fold (left leg thread underneath right) |
| - | * > Left side fold (left leg thread underneath right) > up dog > sleeping | + | * > Up dog > sleeping warrior >Right Twisting arm pose ( thread needle until shoulder between knees) |
| - | * warrior >Right Twisting arm pose ( thread needle until shoulder between knees) | + | * > Plow ( tripod pose) > Release Left (left leg bends as right leg lifts over left leg; pivot on ball of left foot ) > Shoulder bridge >(arms reaches alongside head and side in opposite directions) |
| - | * > plow ( tripod pose) > Release Left (left leg bends as right leg lifts over left leg; pivot on ball of left foot ) > Shoulder bridge >(arms reaches alongside head and side in opposite directions) Plow > Child’s pose > | + | * > Plow > Child’s pose > Ancher pose (Place hands on knees; top leg straight; top hand on knee of straight leg; roll onto shoulders; right hand pulls right leg into gluts and release; left hand anchers to left ankle; lift hips; reach over head right arm) ancher bridge right |
| - | * Ancher pose (Place hands on knees; top leg straight; top hand on knee of straight leg; roll onto shoulders; right hand pulls right leg into gluts and release ; left hand anchers to left ankle; lift hips; reach over head right arm) | + | * > release right through child’s pose to Right Ancher bridge > Child’s pose |
| - | * ancher bridge right > release right through child’s pose to Right Ancher | + | |
| - | bridge >Child’s pose | + | ===== Tumbleweed Progressions ===== |
| + | * [[https://www.youtube.com/watch?v=UyQ6jkb3mqY | Full Body Leg Thread From Body-Flow]] - by Adam Steer (3:11) | ||
