WITOLD FITZ-SIMON [email protected] THE CRAFT OF LIVING witoldfitzimon.com

Sunday, February 7th, 2021 - Level1

Balanced Forward Bend Practice

Constructive Rest 4. (Fierce Pose) with arms

Ankle to Knee reaching forward 5. (Mountain Pose) with feet Hamstring Stretch wide and turned out Child’s Pose Utthita Parshvakonasana (Extended Side Angle (Intense Stretch Pose) with knees Pose) bent Utthita (Extended Triangle Pose) Adho Mukha Shvanasana (Downward Facing Dog Pose) with heels on blanket and block between (Intense Side Stretch Pose) thighs (Feet Spread Wide Pose) Back bend over low block with block between hands (Garland Pose) with heel lift

Adho Mukha Shvanasana (Dodwnard Facing Dog Uttanasana (Intense Stretch Pose) Pose) Adho Mukha Shvanasana (Downward Facing Dog Child's pose with toes curled under, hands on Pose) with feet on blocks to Plank Pose and back blocks Bent elbow chest stretch Utkatasana with heels raised, block between (Head Stand) prep with forearms on knees blocks Ardha Uttanasana (Half Intense Stretch Pose) into Back bend over mid height block Uttanasana (Intense Stretch Pose) (Fish Pose) simple variation Urdhva Hastasana (Upward Hands Pose) Setu (Bridge Pose) with feet on blocks, Tadasana (Mountain Pose) pressing hands down Squat Cycle: Supta (Sleeping Turlte Pose) simple 1. Tadasana (Mountain Pose) with feet variation wide and turned out Adho Mukha (Downward Facing 2. Utkatasana (Fierce Pose) with arms Comfortable Pose) reaching forward Supta Padangutshasana 1 (Reclined Big Toe Pose) 3. Malasana (Garland Pose) on blocks (Corpse Pose)

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