Category: Spokane Men’s Yoga Gathering

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

Spokane Men’s Yoga Gathering — 1 & 2

1 & 2

  • Squat
  • Torso lift
  • Neck opening
  • Limbering
  • Feet range and roll
  • Ginger Rogers will save your life
  • One leg bop
  • Warm up vinyasa
  • Half forward fold (ardha uttanasana) 
  • Warrior 1 (Virabhadrasana 1)
  • Warrior 1 – bent leg
  • Warrior 1 – raised heel
  • Warrior 1 
  • Wide leg forward fold (prasarita padottanasana)
  • Sway
  • Warrior 2 (Virabhadrasana 2) 
  • Feet
  • Reclined lightning (supta vajrasana)
  • Bound angle (baddha konasana) 
  • Warrior 1 
  • Warrior 2 
  • Reclined mountain (supta tadasana)
  • Reclined bound angle (supta baddha konasana)
    • variation
  • Constructive rest variation (Alexander Technique)
    • slow contract and slow release adductors
    • pelvic tilt and ham release
    • pelvic tilt and iliacus release
  • Reclined mountain
  • Corpse (savasana)
  • Silence

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

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