Tag Archives: floor

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 — 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 — 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