Spokane Men’s Yoga Gathering — Sitting Correction

Biarticular Muscles

• Anjali mudra or pashchima namaskarasana
• One foot meditation
• Mountain (tadasana) meditation

• 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