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exercise_demos:flows:tumbleweed [2017/03/11 15:08]
gunn [Flow with movement hints]
exercise_demos:flows:tumbleweed [2017/03/23 14:42] (current)
gunn
Line 3: Line 3:
 ===== Tumble weed moves ===== ===== Tumble weed moves =====
   * Sleeping warrior > Cat stretch   * Sleeping warrior > Cat stretch
-  * > up dog > Sphinx pose> Caterpillar ​> up dog >​Shoulder Bridge+  * > Up dog > Sphinx pose > Caterpillar ​
   * > Up dog > Shoulder Bridge   * > Up dog > Shoulder Bridge
-  * > up dog > sleeping ​warrior > Twisting arm pose  +  * > Up dog > Shoulder Bridge 
-  * > plow > Shoulder Bridge > Plow > Child’s pose > Twisting arm pose opposite side  +  * > Up dog > Sleeping ​warrior > Twisting arm pose  
-  * > plow > Shoulder Bridge > Plow > Child’s pose > Anchor Bridge > Child’s pose  +  * > Plow > Shoulder Bridge > Plow > Child’s pose > Twisting arm pose opposite side  
-  * > Anchor Bridge 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 / cobra) Caterpillar ( Lower down raise hip  move arms  half step drop hips forward compress back and raise) 
-  * > 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) ​ +  * > 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 warrior >Right Twisting arm pose ( thread needle until shoulder between knees)  
-  * > up dog > sleeping 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 > 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  ​ 
-  * > 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)  +  * > 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)
exercise_demos/flows/tumbleweed.1489273690.txt.gz · Last modified: 2017/03/11 15:08 by gunn
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