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

Spokane Men’s Yoga Gathering — Pubic

Mountain (tadasana)
Anjali mudra (pashchima namaskarasana)
Silence

Limbering
Feet
Warm up vinyasa

Mountain
Warrior 1 (Virabhadrasana 1)
Warrior 2 (Virabhadrasana 2)
Mountain
Reclined lightning (supta vajrasana – not virasana)
Bound angle (baddha konasana)
Mountain
Warrior 1
Warrior 2
Mountain

Resting cobra
Cobra (bhujangasana)
Resting cobra
Locust legs
Locust back
Locust (shalabhasana)
Bow (dhanurasana)
Resting cobra
Cobra

Reclined mountain (supta tadasana)
Constructive rest (Alexander Technique)
Reclined bound angle (supta baddha konasana)
Constructive rest – arms over head (+ Pilates)
Reclined mountain
Corpse (savasana)
Silence

Spokane Men’s Yoga Gathering — Floor

Patterns: central pose, reciprocal

Mountain (tadasana)
Silence

Namaskar
Limbering
Feet in circle
Warm up vinyasa

Table – central pose
Table – Cat – Table – Cow (bidalasana – bitilasana)
Table (bharmanasana)

Plank – central pose
Down dog (adho mukha svanasana)
Plank (phalakasana)
Up dog (urdhva mukha svanasana)
Plank
Four-Limbed Staff (chaturanga dandasana)
Plank
Cobra (bhujangasana)
Plank
Down dog
Plank

Corpse – central pose
Bridge (setu bandha sarvangasana)
Corpse (savasana)
Knees up (pavan muktasana)
Corpse
Look at feet
Corpse
Silence

Warrior 1

Just injured myself while attempting the death defying bread knife mudra — clumsy while irritated.

The writing on the internet about yoga — I should not read before handling sharp objects. The yoga industrial complex reliably annoys me.

But I wanted my toast warm — in which I failed.

Warrior 2 opens the pelvis and pulls the adductors. Warrior 1 is not a variation on 2.

If we understand that Warrior 1 extends the hip flexors, even if we watch plastic man do it, we can align it for us mortals.

Iyengar, Krishnamacharya’s student, like yogis before and since, worked as a performer as well as a teacher. He had supple hip flexors. He could extend his legs back considerably. So he could do Warrior 1 with his front knee at a right angle, his back leg well back, and still rotate his pelvis to face forward, lengthening his already extremely supple hip flexors.

We cannot. We are not plastic man.

Some (on the internet) advise turning the pelvis out in Warrior 1, opening the pelvis away from front, to align the back knee with the back foot. But doing that reduces the pull on the hip flexors and turns Warrior 1 into a variation on Warrior 2.

Instead bend the front knee less and turn the back foot to align the back knee with the hip. This keeps the pose well grounded and preserves the pull on the hip flexors. Lifting the back heel can also help a tight calf.

Iyengar makes challenging source material. Everytime we look at him or follow someone that takes from him uncritically, we must work to understand the purpose of the pose rather than try to copy the look of the pose.

Spokane Men’s Yoga Gathering — Standing

Proprioception, pelvis muscles, & butt wiggle
Patterns: central pose, evaluation pose

Mountain (tadasana) – proprioception
Silence – breath

Warm up
Knees active & forward
Limbering
Feet limbering in circle

Mountain – central pose

Forward fold – self support (uttanasana) – evaluation pose
Mountain
Pyramid (parsvottanasana)
Mountain
Forward fold – self support
Forward fold

Mountain
Warrior 1 (Virabhadrasana 1) – evaluation pose
Mountain
Deep lunge (anjaneyasana)
Mountain
Warrior 1

Mountain
Wide-legged forward fold (prasarita padottanasana)
Warrior 2 (Virabhadrasana 2) – evaluation pose
Wide-legged forward fold
Triangle (trikonasana)
Wide-legged forward fold
Warrior 2
Mountain

Mountain
Forward fold – self support
Mountain
Silence – breath

Spokane men’s yoga get together

Spokane men’s yoga get together

We begin building a group of men helping each other do yoga.

No spandex — No attitude

Not follow-the leader:
You feel yoga, not see it.

RSVP for directions.

Please bring a mat.

Empty is a great principle of preparation for yoga: empty mind, leave the day behind, empty stomach, empty bladder, empty bowel.

Bathed and no deodorant, cologne, etc please