A Distillation of Self

Training Log - October 6, 2010

Posted by Philip on Oct 13. Filed under Daily Logs | No Comments

Mixed-Mode Posture Practice - 1440 - 1540
- Progressive-Recruitment Supine Breathing
  - Lumbar Breathing
  - Thoracic Breathing with Gradual Intercostal Recruitment
- Ulolla Vinyasas (Be Breathed Pike) - 5 reps slow and steady
- Ulolla Vinyasas with Neck Rolls patched in - 2 reps each direction
- Spinal Rocks
- Spinal Wave Rear Rolls (4 each side)
- Squat Creeping
- Squat Creep + Shin Twist (KC1)
- Tadasana Hold
- Folding Mountain Vinyasas > Chair Hold
- Flat Foot Squat Hold
- Knee Drops - 5 each direction
- Flat Foot Squat > Knee Drop > Descending Shin Roll > Ascending Shin Roll > Flat Foot Squat - 5 each direction
- Horse Vinyasas > Horse Hold
- Traveling Shin Rolls
- Tadasana Hold
- Cricket Flow and Flock of Pigeons Flow seamed together (Once to each side)
  - Intermediate Cricket Flow up to First Pigeon
  - Double Shin Roll hem into Flock of Pigeons Flow
  - Low Lunge Sequence on both sides with Cossack Switch Between, finishes in Pigeon Pose
  - Pigeon Hold
  - Finish Out Intermediate Cricket Flow
- Tadasana Hold
- Balancing Tadasana on Toes Hold
- Shin Box Hold
- Forest Flow
- Tadasana Hold
- Opposite Shin Box Hold
- Opposite Forest Flow
- Tadasana Hold
- Folding Mountain Vinyasas > Standing Forward Bend Hold
- Springing Tripods
- Tumbleweed flow
- Supine Neck Mobilities
- Savasana

Training Log - September 29, 2010

Posted by Philip on Sep 29. Filed under Daily Logs | No Comments

Mixed-Mode Posture Practice - 1440 - 1540
- Progressive-Recruitment Supine Breathing
  - Lumbar Breathing
  - Thoracic Breathing with Gradual Intercostal Recruitment
- Ulolla Vinyasas (Be Breathed Pike) - 5 reps slow and steady
- Ulolla Vinyasas with Neck Rolls patched in - 2 reps each direction
- Spinal Rocks > Ball of Foot Squat
- Squat Creeping
- Tadasana Hold
- Folding Mountain Vinyasas > Chair Hold
- Flat Foot Squat Hold
- Knee Drops - 5 each direction
- Flat Foot Squat > Knee Drop > Descending Shin Roll > Ascending Shin Roll > Flat Foot Squat - 5 each direction
- Horse Vinyasas > Horse Hold
- Traveling Shin Rolls
- Tadasana Hold
- Cricket Flow and Flock of Pigeons Flow seamed together (Once to each side)
  - Intermediate Cricket Flow up to First Pigeon
  - Double Shin Roll hem into Flock of Pigeons Flow
  - Low Lunge Sequence on both sides with Cossack Switch Between, finishes in Pigeon Pose
  - Pigeon Hold
  - Finish Out Intermediate Cricket Flow
- Tadasana Hold
- Balancing Tadasana on Toes Hold
- Shin Box Hold
- Forest Flow
- Tadasana Hold
- Opposite Shin Box Hold
- Opposite Forest Flow
- Tadasana Hold
- Folding Mountain Vinyasas > Standing Forward Bend Hold
- Walk Legs Back to Down Dog
- Praying Dog Vinyasas > Downward Dog hold
- Tumbleweed flow
- Supine Neck Mobilities
- Savasana

Notes:

Training Log - September 22, 2010

Posted by Philip on Sep 23. Filed under Daily Logs | No Comments

Mixed-Mode Posture Practice - 1440 - 1540
- Progressive-Recruitment Supine Breathing
  - Lumbar Breathing
  - Thoracic Breathing with Gradual Intercostal Recruitment
- Ulolla Vinyasas (Be Breathed Pike) - 10 reps slow and steady
- Ulolla Vinyasas with Neck Rolls patched in - 2 reps each direction
- Spinal Rocks > Ball of Foot Squat
- Squat Creeping
- Tadasana Hold
- Folding Mountain Vinyasas > Chair Hold
- Flat Foot Squat Hold
- Knee Drops - 5 each direction
- Horse Vinyasas > Horse Hold
- Flat Foot Squat > Knee Drop > Descending Shin Roll > Ascending Shin Roll > Flat Foot Squat - 5 each direction
- Traveling Double Shin Rolls
- Tadasana Hold
- Tadasana Hold Balancing on Toes
- Folding Mountain Vinyasas > Standing Forward Bend Hold
- Walk Legs Back to Down Dog
- Praying Dog Vinyasas > Downward Dog hold
- Modified Flock of Pigeons flow (with Bent-Leg Lunge sequence on each side)
- Shin Box Hold
- Shin Box Switch
- Forest Flow One Side
- Opposite Shin Box Hold
- Shin Box Switch
- Forest Flow Opposite Side
- Dandasana
- Tumbleweed flow
- Supine Neck Mobilities
- Savasana

Notes: Knee didn’t bother me at all during this practice, so that’s a huge plus. This posture practice is brilliant!

Training Log - January 30, 2009

Posted by Philip on Jan 30. Filed under Daily Logs | No Comments

BER Fat Loss Cycle - Strength Routine Round 2 - 1205-1245
- DJM Warmup
- Hand Press - Level 3 - 13, 15, 15, 18
- Wheel/Table - Level 4 - 6, 8, 10, 10
- 1-Legged Squat - Level 4 - 9/9, 9/8, 9/9, 8/8
- Compensatory Yoga

Notes: Felt good doing the workout. Packed more total reps into the practice for all three exercises. RP TED - 7-9, 6.5, 3.

Training Log - January 29, 2009

Posted by Philip on Jan 30. Filed under Daily Logs | No Comments

Mixed-Mode Posture Practice - 1720 - 1815
- Supine Vinyasas
- Pascimulolla Vinyasas (Be Breathed Pike) - 10 reps slow and steady
- Folding Mountain Vinyasas > Chair Hold > Prayer Twist > Standing Forward Bend > Gazing Pose > Opposite Prayer Twist > Standing Forward Bend > Gazing Pose
- Folding Chair Vinyasas > Standing Forward Bend Hold
- Praying Dog Vinyasas
- Diving Dolphin Flow KC1
- Praying Dog Vinyasas > Downward Dog hold
- Modified Flock of Pigeons flow (with 4 Warrior/Lunge Sequences - 2 for each side)
- Forest flow
- Spider Monkey flow
- Diving Dolphin flow KC2
- One-Legged Crow Holds
- Peacock Holds
- Dandasana
- Table-Top Work
- Seated Twists
- Seated Forward Bends
- Bow Pose Holds
- Cat-Cow Vinyasas
- Tumbleweed flow
- Supine Twists
- Dead Bug
- Savasana

Notes: Soreness in quads pretty much gone - .5 in left thigh, 2.5 in right. Hopefully they’ll be ready to perform in the strength day tomorrow. Can’t really say enough about this yoga practice. It’s not the prescribed flow with the BER program, but it’s got everything from that flow in it, and it’s incredible! Overall RP-TED - 9.5, 4, 1. Nutrition - 2 egg whites and 2 whole eggs scrambled with onions topped with salsa, mid-morning apple, 3 pieces leftover pizza and some leftover chili for lunch, baked talapia whole wheat macaroni and cheese and steamed broccoli and carrots for dinner.