Superb photographs of yoga
Blog
Psoas Patterns
This is really good. Go read, and watch the 4 videos.
Psoas Patterns by Chandler Stevens
Eagle
Spokane Men’s Yoga Gathering — Flow, Pause, & Meditation — 2019-08-11
The next Spokane Men’s Yoga Gathering will be on Sunday 11th of August from 6 to 8pm.
We will work on flowing sequences of yoga to add to your regular yoga practice.
We will start with Ken’s vinyasa sequence that we have used for warm up.
- Ken’s vinyasa sequence
- pause on half fold and seated chair
- Warrior 2 sequence
- Surya Namaskara – once or twice
- Plank, staff, up dog, half dog sequence – a middle of Surya Namaskar
In the middle of flow, we will each pause in positions that feel most beneficial.
In the middle of the gathering we will pause for meditation. How does yoga feel different after meditation?
On a day when you can do only five minutes, one of these sequences will benefit.
Spokane Men’s Yoga Gathering — Back to Fundamentals
Anjali mudra
foot shake
Mountain pose
Vinyasa warm-up
Namaskarasana
Eagle arms
Half forward fold
Pyramid pose
Standing rectus femoris stretch
Warrior 1
Wide leg forward fold
Triangle pose
Warrior 2
Calf stretches
Half forward fold
Wide leg forward fold
Downward dog
Mountain pose
Spokane Men’s Yoga Gathering — Floor Therapy
Bring a mat if you have one. I will provide blankets for those that don’t.
We will spend most of the time on the floor. If your mat isn’t soft enough, bring a blanket.
Bring foam rollers if you have them.
Bring smaller hard balls, like softball or baseball, if you have them.
Spokane Men’s Yoga Gathering — Developing your daily yoga
Doing some minutes of yoga most days is much, much better than doing no yoga.
We will discuss essential parts of a daily routine and use poses that do not require a mat.
Spokane Men’s Yoga Gathering — Connecting
Connecting some of our recent work:
Connecting opening of shoulders and neck,
and extending posterior lateral chain and anterior lateral chain, with hip flexor and adductor stretches.
Sequence:
Connecting
Anjali mudra
Torso lift
Mountain (tadasana)
Neck limbering – self directed
straight arm (mountain pose)
anjali mudra
paschima namaskarasana variations
T to C
Thoracic rotation
Eyes forward, hips forward
Constant bear
Feet limbering
flow to Warrior 3
Warm up vinyasa
Mountain
Anjali mudra
Pashchima namaskarasana variations
Half eagle (ardha garudasana)
Up table (ardha purvottanasana)
posterior shoulder roll
Up plank (purvottanasana)
Standing rectus femoris stretch
Warrior 1 (Virabhadrasana 1)
Wide leg forward fold (prasarita padottanasana)
Warrior 2 (Virabhadrasana 2)
Constructive rest variation (Alexander Technique)
arms L
Silence
Warrior 1 (Virabhadrasana 1)
Wide leg forward fold (prasarita padottanasana)
Warrior 2 (Virabhadrasana 2)
Constructive rest variation (Alexander Technique)
arms L
Silence
Spokane Men’s Yoga Gathering — Donavon’s Reach
Donavon’s Reach
Anjali mudra
Limbering
Constant bear
Warm up vinyasa
Mountain (tadasana)
Review
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
Silence
Spokane Men’s Yoga Gathering — Back & QL
Back & QL
Lady Eve: moving the 12th rib
Anjali mudra or pashchima namaskarasana
Torso lift
Neck opening – flossing
Torso lift
Limbering
Constant bear
T
Lateral anterior and lateral posterior chain stretch – with leg positions
latissimus dorsi, serratus posterior inferior, psoas, quadratus lumborum
Warm up vinyasa
Stability squats
Flossing, wiggle, tight corners: “It’s not how deep you go; it’s how you go deep.”
Mountain (tadasana)
Review
Standing rectus femoris stretch
Warrior 1 (Virabhadrasana 1)
psoas
Half forward fold (ardha uttanasana)
wiggle, floss
Knees up
Child pose (balasna)
Cat – Table – Cow
Child pose
Bridge (setu bandha sarvangasana)
Knees up
Deep diaphragm breath
Wide leg forward fold (prasarita padottanasana)
wiggle, floss
Triangle pose (trikonasana)
focus on lateral posterior chain rather than adductors
T
Child pose
Knees up
Constructive rest variation (Alexander Technique)
slow contract and slow release adductors
pelvic tilt and ham release
pelvic tilt and iliacus release
Silence
Yoga Tutor 