Spokane Men’s Yoga Gathering 2019-12-22

Small Adjustments

Yoga, when you are really getting the most out of it, has lots of small adjustments to improve poses.

Lazy Bear – 8

Mountain – all the small adjustments
Mountain – Namaskarasana

Mountain
Forward Fold – supported – external thigh rotation

Mountain
Calves
Mountain
Quad Extend
Warrior 1
— rear heel up – slight external rotation of rear thigh
— heel down

Mountain
Tree

Mountain Wide
Triangle – slight external rotation of front thigh
8

Medial thigh rotation
Constructive Rest
Meditate

Pushing Down – POST COMPETITIVE INSIGHT

The downward pressure of superior bodies allows for shifts to stay put.  Without the weight of the pelvis, for example, the right leg would collapse under its own false arrangement:

Source: Pushing Down – POST COMPETITIVE INSIGHT

Folds Twist & Lean – POST COMPETITIVE INSIGHT

The idea that internal rotation ‘screws in and locks down’ while external rotation ‘unscrews and loosens’ helps me conceptualize the potential for each action.

Source: Folds Twist & Lean – POST COMPETITIVE INSIGHT

Spokane Men’s Yoga Gathering 2019-12-08

Sway – 8 – Lazy Bear – 8

Mountain
Mountain Extended
T

Half Fold – knees bent –
explore hips, shoulders, and back

Mountain – toes up, sway & center
Forward Fold – shoulders – sway
repeat

Mountain Wide – sway
Forward Fold Wide – pedal shoulders – toes up, sway
repeat

Mountain – Namaskarasana
Forward Fold – medial & lateral thigh rotation
repeat

Mountain – Eagle – center
Mountain Split – center
Pyramid Supported – toes up – shoulders – lateral thigh rotation – dig
Mountain Split – center
Crossover – center
Forward Fold Crossover – shoulders – dig
Crossover – center
Mountain Split – center
repeat

8

Mountain Wide
Warrior 2
repeat

Bound Angle
Child’s

Kneeling – explore

Lunge

Happy Baby
Medial Femur Rotation

Spokane Men’s Yoga Gathering 2019-11-10

Not Yoga

Stand
Sway
Arch LIft

Stand
Sway
Forward Fold
Sway
Arch Lift

Stand Wide
Sway
Arch Lift
Forward Fold Wide
Sway
Arch Lift

Stand Wide
Turn out
Sway
Arch Lift
Forward Fold Wide – Turn out
Sway
Arch Lift

Crossover
Forward Fold Crossover
Sway

Knee Circles Reclined
Pelvis Reset
Medial Rotation
Psoas Release – Lateral Rotation

Constructive Rest Corpse