Spokane Men’s Yoga Gathering — Sitting Correction

Biarticular Muscles

  • Limbering
  • Feet – together
  • Warm up vinyasa
  • Mountain meditation
  • Half forward fold (ardha uttanasana
  • Warrior 1 (Virabhadrasana 1)
  • Bench lunge
  • Warrior 1 bent leg
  • Warrior 1 
  • Wide leg forward fold (prasarita padottanasana)
  • Warrior 2 (Virabhadrasana 2
  • Extended child (utthita balasana)
  • Reclined lightning (supta vajrasana)
    • variation
  • Bound angle (baddha konasana
  • Seated forward fold – one leg (janu sirsasana) 
  • Warrior 1 
  • Warrior 2 
  • Reclined mountain (supta tadasana)
  • Constructive rest (Alexander Technique)
    • variation
  • Reclined bound angle (supta baddha konasana)
    • variation
  • Constructive rest – arms over head (+ Pilates)
  • Reclined mountain
  • Corpse (savasana)
  • Silence

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