Spokane Men’s Yoga Gathering — Donavon’s Reach

Donavon’s Reach
Anjali mudra

Constant bear

Warm up vinyasa

Mountain (tadasana)

T to C
Thoracic rotation
Eyes forward, hips forward
Standing rectus femoris stretch
Warrior 1 (Virabhadrasana 1)

Up dog (urdhva mukha svanasana)
Up table (ardha purvottanasana)
posterior shoulder roll
Up plank (purvottanasana)

Cat – cow squat
face to hands then away
cat – cow

Anjali mudra
90 seconds

Pashchima namaskarasana variations
crossed forearms variation
palm on fist variation
neck limbering

Half eagle (ardha garudasana)
do not lift up while applying force

Constructive rest variation (Alexander Technique)
arms L

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