Broga Yoga for Warriors

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7 Posted ITG for inaugural Badlands Broga at Davis Park. What is Broga you ask? Broga is Yoga for Warriors and dudes who (on occasion) need an ‘active rest’ day from the intense beatdowns we have been receiving from our humble Q’s. Think about it this way, Broga is the training of your joints, ligaments, core and everything else to keep you off the bench and in the game performing at the highest level. A little backstory…YHC has been known to practice Yoga in his free time as a way to work on personal alignment and breath control. You’ll notice I said Yoga because it’s an area of fitness dominated by women. YHC could no longer keep the benefits of this practice to himself so he decided to take his yoga pants and extra yoga mats to his F3 brothers. It all began when Badlanders started to go on IR in droves. Could it be we are getting old? Are we compromising our form? Are we not focused enough on our alignment and body awareness? Maybe we are just competitive as crap because we are F3 men! This is where Broga comes in. Broga is going to force us to focus on Breathe control, Mental control, Body/Injury Awareness, Balance, Mobility, Alignment, Flexibility, Durability and Concentration. These are all key areas that men need to work on to be a well rounded, functional warrior and forgetting to take care of these components can torpedo even the most hardened F3 PAX. YHC kicked it off by briefly talking about breath control and placing conscious thought on breathing as an anchor to body control, concentration and overcoming painful situations. Mumblechatter for days leading up to Broga about who would steal their wife’s yoga pants and whether or not a coffeteria afterward would aptly be named Brogateria (at Brobucks).

The Warmorama (COP)

Childs Pose (knees out wide – hands far reaching forward) Begin to breathe long inhales, in through your nose and out through your nose

Hero’s Pose (seated on knees, heels touching hamstrings – 4 count box breathing. Seated twist both sides.

Deep Stretch Low lunge both sides (working hip flexors)

Half split both sides (working achilles and hamstrings)

Cat Cows (All fours low back stretch)

Downward Dog (feet hip width distance and hands out in front. Push your hips up and your heals towards the floor)

Three legged dog both sides (Lift leg to the sky, bend knee towards hips and lift knee high to open up as far as possible)

High Plank (Little Peter Parker and Parker Peter mixed in both sides)

Step to Rag Doll – Deep Forward Fold (drop chest towards thighs and hold your elbows. Relax your shoulders and neck for a low back stretch)

The Thang (Broga)

 >> Mountain Pose and Vinyasa Movements (YHC demonstrated the Vinyasa (Flow to mat) movements utilized throughout Broga session)

>>>Forward Fold. Halfway lift. Fold forward.

Mountain Pose. Slight backbend. Right arm side bend. Left arm side bend. Forward Fold, halfway lift, fold forward…

Flow to your mat High Plank >> Low Plank >> Updog >> Down Dog >> Front of mat

^^ Rinse and Repeat ^^ (x3)

Flow to your mat High Plank >> Low Plank >> Updog >> Down Dog >> Front of mat

>>>Forward Fold, halfway lift, sweep arms up

Next >> Chair Pose

Chair Pose (Hold 5 breathes) >> fold forward, halfway lift

Flow to your mat High Plank >> Low Plank >> Updog >> Down Dog  (Hold)

Next>> Warrior 1 Poses

Warrior 1 Right Side (Right foot to right hand. Right thigh parallel and knee at 90 angle)

Flow to your mat High Plank >> Low Plank >> Updog >> Down Dog

2. Warrior 1 Left Side (Left foot to right hand. Right thigh parallel and knee at 90 angle)

Flow to your mat High Plank >> Low Plank >> Updog >> Down Dog >> Front of mat

Chair Pose (Hold for 5 breathes)

Flow to your mat High Plank >> Low Plank >> Updog >> Down Dog

^^ Rinse and Repeat ^^ (x2*)

Next>> Warrior 1, 2, 3, Triangle, Extended Side Angles Right Side

1. Warrior 1 >> Warrior 2 Right Side (Feet placement open hips) >> Reverse Warrior (3 breathes)

Flow to your mat High Plank >> Low Plank >> Updog >> Down Dog

      2. Warrior 1 >> Warrior 2 Right Side >> Reverse Warrior >> Warrior 3

Flow to your mat High Plank >> Low Plank >> Updog >> Down Dog

3. Warrior 1 >> Warrior 2 Right Side >> Reverse Warrior >> Triangle Pose 

4. Reverse Warrior >> Warrior 2 Right Side >> Extended Side Angle (Elbow to knee or Hand to ground and look up)

Flow to your mat High Plank >> Low Plank >> Updog >> Down Dog 

Next>> Plank + Side Plank Right

1. High Plank (Hold) >> Side Plank on Right (Right hand down – roll heals to right)

Flow to your mat High Plank >> Low Plank >> Updog >> Down Dog

Next>> Warrior 1, 2, 3, Triangle, Extended Side Angles Left Side

1. Warrior 1 >> Warrior 2 Left Side (Feet placement open hips) >> Reverse Warrior (3 breathes)

Flow to your mat High Plank >> Low Plank >> Updog >> Down Dog

      2. Warrior 1 >> Warrior 2 Left Side >> Reverse Warrior >> Warrior 3

Flow to your mat High Plank >> Low Plank >> Updog >> Down Dog 

3. Warrior 1 >> Warrior 2 Left Side >> Reverse Warrior >> Triangle Pose 

4. Reverse Warrior >> Warrior 2 Left Side >> Extended Side Angle (Elbow to knee or Hand to ground and look up) 

Flow to your mat High Plank >> Low Plank >> Updog >> Down Dog 

Next>> Plank + Side Plank

1. High Plank (Hold) >> Side Plank on Left (Left hand down – roll heals to right) 

Flow to your mat High Plank >> Low Plank >> Updog >> Down Dog (Hold) 

Next>> Crescent Lunges 

1. Crescent Lunge Right Side (drop knee to modify) 

2. Crescent Twist or Crescent Prayer Twist >> back to Crescent Lunge 

Flow to your mat High Plank >> Low Plank >> Updog >> Down Dog 

1. Crescent Lunge Left Side (drop knee to modify) 

2. Crescent Twist or Crescent Prayer Twist >> back to Crescent Lunge 

Flow to your mat High Plank >> Low Plank >> Updog >> Down Dog >> Front of mat 

Next>> Chair Poses and Balancing Poses

1. Chair Pose >> Chair Twist Right Side
2. Crow Pose (A challenging pose…about half the PAX had this one)

3. Eagle Pose on the Right + Airplane Pose Right Side 

4. Standing Split Right Side and/or Handstand Hops 

Flow to your mat High Plank >> Low Plank >> Updog >> Down Dog >> Front of mat 

1. Chair Pose >> Chair Twist Left Side 

2. Crow Pose 

3. Eagle Pose on the Left + Airplane Pose Left Side 

4. Standing Split Left Side and/or Handstand Hops (YHC took a handstand for fun)

Flow to your mat High Plank >> Low Plank >> Updog >> Down Dog >> Front of mat 

Next>> Bridge and Core (Roll to your back) 

1. Bridge Pose (hands toward heals) (x3) 

2. Supta Baddha Konasana + LBC’s (Tempo, control) 

3. Inversion: Legs up in the air or Shoulder Stand 

Next>> End Stretches 

1. Pigeon Pose: Roll back and forth three times to Down Dog >> Lift leg and pull it through for Half Pigeon pose. REPEAT Other Side.
   
   
2. Spinal Twists (Both Sides)

COT/BOM

What did we learn?

1. Lots of spectators seem to come around AO on Wednesday morning. Is the word spreading about Broga?
2. Broga makes you feel like a warrior (because there are a lot of warrior poses)
3. How many planks did we actually do…a lot!
4. Broga and practicing breath control is useful in life. We can use it to calm ourselves in intense situations, to lower our heart rate and to help get our minds right.
5. Broga is Yoga for dudes (yoga pants not required)

Prayer requests for those on IR. Prayers for fartsackers who decided to Namaste-in-bed.

Coffeteria at the local Brobucks after

Yoga Poses

F3 Nation

F3Jax

Broga Nocatee Ponte Vedra Jacksonville