Spokane Men’s Yoga Gathering 2020-02-09

Shoulders

Lazy Bear
8
Constant Bear

Mountain

Neck limber

Anjali mudra
Namaskarasana
Eagle arms
Pashchima Namaskarasana

Quad extend
Tree
Eagle

Staff (dandasana)
Upward Plank

Plank
Side Planks
Plank
Four Point Staff (chaturanga dandasana)

Study: Less Than 3 Percent of Americans Live a ’Healthy Lifestyle’ – The Atlantic

Depressing statistics from a new study

Source: Study: Less Than 3 Percent of Americans Live a ’Healthy Lifestyle’ – The Atlantic

Spokane Men’s Yoga Gathering 2020-01-26

Small Adjustments

Yoga, when you are really getting the most out of it, has lots of small adjustments to improve poses.

Lazy Bear – 8
Constant Bear

Squats & Calves

Mountain – all the small adjustments
Mountain – Namaskarasana

Stand and rotate

Mountain
Forward Fold, hip width – supported – external thigh rotation
Forward Fold, hip width – supported – the turns

Mountain
Calves extended

Mountain
Quad Extend
Warrior 1 – rear heel up – slight external rotation of rear thigh
Tree

Mountain Wide
Triangle – slight external rotation of front thigh
8

Happy Baby – variations
Archer – variations

Bridge
Hip opener
Medial thigh rotation
Constructive Rest

Pushing Down – POST COMPETITIVE INSIGHT

The downward pressure of superior bodies allows for shifts to stay put.  Without the weight of the pelvis, for example, the right leg would collapse under its own false arrangement:

Source: Pushing Down – POST COMPETITIVE INSIGHT

Folds Twist & Lean – POST COMPETITIVE INSIGHT

The idea that internal rotation ‘screws in and locks down’ while external rotation ‘unscrews and loosens’ helps me conceptualize the potential for each action.

Source: Folds Twist & Lean – POST COMPETITIVE INSIGHT

Spokane Men’s Yoga Gathering 2019-12-08

Sway – 8 – Lazy Bear – 8

Mountain
Mountain Extended
T

Half Fold – knees bent –
explore hips, shoulders, and back

Mountain – toes up, sway & center
Forward Fold – shoulders – sway
repeat

Mountain Wide – sway
Forward Fold Wide – pedal shoulders – toes up, sway
repeat

Mountain – Namaskarasana
Forward Fold – medial & lateral thigh rotation
repeat

Mountain – Eagle – center
Mountain Split – center
Pyramid Supported – toes up – shoulders – lateral thigh rotation – dig
Mountain Split – center
Crossover – center
Forward Fold Crossover – shoulders – dig
Crossover – center
Mountain Split – center
repeat

8

Mountain Wide
Warrior 2
repeat

Bound Angle
Child’s

Kneeling – explore

Lunge

Happy Baby
Medial Femur Rotation