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

Sunday, January 10th, 2021 - Level1

Balanced Forward Bend Practice

Constructive Rest Utthita Parshvakonasana (Extended Side Angle Pose) Ankle to Knee Utthita (Extended Triangle Pose) Hamstring Stretch (Intense Side Stretch Pose) Child’s Pose (Feet Spread Wide Pose) (Intense Stretch Pose) with knees bent (Garland Pose) with heel lift

Adho Mukha Shvanasana (Downward Facing Dog Uttanasana (Intense Stretch Pose) Pose) with heels on blanket and block between thighs Adho Mukha Shvanasana (Downward Facing Dog Pose) with feet on blocks to Plank Pose and back Back bend over low block with block between hands Bent elbow chest stretch

Adho Mukha Shvanasana (Dodwnard Facing Dog (Head Stand) prep with forearms on Pose) blocks

Child's pose with toes curled under, hands on Back bend over mid height block blocks (Fish Pose) simple variation with heels raised, block between Setu (Bridge Pose) with feet on blocks, knees pressing hands down Ardha Uttanasana (Half Intense Stretch Pose) into Supta (Sleeping Turlte Pose) simple Uttanasana (Intense Stretch Pose) variation Urdhva Hastasana (Upward Hands Pose) Adho Mukha Sukhasana (Downward Facing (Mountain Pose) Comfortable Pose)

Squat Cycle: Supta Padangutshasana 1 (Reclined Big Toe Pose)

1. Tadasana (Mountain Pose) with feet (Corpse Pose) wide and turned out 2. Utkatasana (Fierce Pose) with arms reaching forward 3. Malasana (Garland Pose) on blocks 4. Utkatasana (Fierce Pose) with arms reaching forward 5. Tadasana (Mountain Pose) with feet wide and turned out

© 2021 Witold Fitz-Simon