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

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.