Spokane Men’s Yoga Gathering — Sacrum

Anjali mudra (pashchima namaskarasana)
Mountain (tadasana)
Silence

Limbering
Feet
Warm up vinyasa

Mountain
Chair (utkatasana)

Mountain
Wide leg forward fold (prasarita padottanasana)

Table – Cat – Table – Cow
cat – adduction; cow – abduction

Staff (dandasana)
Bound angle (baddha konasana) – pelvis angle focus

Marichyasana 1
Seated forward fold – one leg (janu sirsasana)
Seated forward fold (paschimottanasana)

Reclined mountain (supta tadasana)
Constructive rest – push down
Corpse (savasana)
Silence

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