05/25/2023 - Iron Lion - Bro-ga: Presenting in Nature

AO: Iron Lion

When: 05/25/2023


Number of Pax: 11

Pax Names:

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Mr. Wilson


Attempting to introduce a semi-regular bro-ga session back into the mix in the Naperville region as stretching and slow strength-building is as important as bootcamp style exercise.

Also, this gets the farts out easier.


Fast WOR until everyone arrived:

SSH, then a quick mosey to the IL stage by the pond

The Thang

We started with some basic asanas to get the blood moving:

Prayer pose -> Mountain Pose -> 1/2 Bend -> Forward Bend -> High Plank -> Low Plank -> Cobra pose -> Downward Dog -> Forward Bend -> 1/2 Bend -> Mountain Pose -> Prayer (x3)

Next we moved on to a leg-based asana flow:

High Plank -> Down Dog -> Lifting leg -> Runners Lunge -> Lunge with Prayer Twist -> Warrior 1 -> Warrior 2 -> Warrior 3 -> One-legged Lunges -> Warrior 2 -> Warrior 1 -> Runner’s Lunge -> Downward Dog (repeated with other leg)

Next we moved to an arm-based asana flow:

High Plank -> Super Slow Merkins -> Shoulder-touches -> Side Plank hold -> Lift Leg -> Side Plank -> High Plank (repeat each side 4 times)

Next we did some ab/core-based exercises:

Boat Pose (held for as long as possible)

Yogi-Bikes (Slow Freddie Mercurys)

Straight Leg Slow Flutterkicks

We ended with some stretching:

Pigeon pose (both sides)

Hamstring stretch (both sides then both legs out)

Circle of Trust

We need to keep in mind that moving slow does not mean not getting stronger, but also that resting doesn’t mean staying still.  You can build muscle and get stronger without massive strain and you can enable restoration without doing nothing.  Keep moving.

Naked Man Moleskin

What’s the difference between a garbanzo bean and a chickpea?  Ask Nacho Libre for the NSFW answer.

Thanks to Nacho for keeping us all laughing and helping to rename many of the yoga poses to newer bro-ga names such as Dangling Balls and Presenting in Nature.

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