Yoga Levels 1&2

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WITOLD FITZ-SIMON [email protected] THE CRAFT OF LIVING witoldfitzimon.com Wednesday, January 27th, 2020 - Levels 1&2 Yoga SACrum and scapula, widening the fabric of the (lower) back Constructive Rest with knee tuck adjustment Prasarita Padottanasana (Feet Spread Wide Pose) Upper Back Stretch Reclined Row with blocks Ankle to knee stretch Matsyasana (Fish Pose) simple variation with legs straight Both legs hamstring stretch with belt Setu Bandha (Bridge Pose) with feet on blocks Chest stretch with elbows on blocks Sukhasana Cycle: Seated Chest Stretch 1. Parshva Sukhasana (Side Seated Shrugs with hands on blocks Comfortable Pose) Vashisthasana (Side Plank Pose) with hands on 2. Parivrtta Sukhasana (Revolved blocks Comfortable Pose) Bear Pose to Plank Pose to Adho Mukha 3. Adho Mukha Sukhasana (Downward Shvanasana (Downward Facing Dog Pose) and back Facing Comfortable Pose) 4. Parshva Adho Mukha Sukhasana Child's Pose (Side Downward Facing Comfortable Adho Mukha Vajrasana (Downward Facing Pose) Thunderbolt Pose) Uttanasana (Intense Stretch Pose) Upavishta Konasana (Seated Angle Pose) seated with twist Malasana (Garland Pose) seated on blocks Janu Shirshasana (Head of the Knee Pose) from Coracle Pose Upavishta Konasana (Seated Angle Pose) Ardha Navasana (Half Boat Pose) with back on Pashchimottanasana (Intense Back Body Stretch floor Pose) Bharadwajasana 2 (Bharadwaja's Pose) Utthita Trikonasana (Extended Triangle Pose) Supta Sukhasana (Reclined Comfortable Pose) Parshvottanasana (Intense Side Stretch Pose) Shavasana (Corpse Pose) Parighasana (Gate Pose) © 2021 Witold Fitz-Simon .

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y !SHTANGA9OGA ASTAUGHTBY3HRI+0ATTABHI*OIS y 3HRI+0ATTABHI*OIS $OYOURPRACTICEANDALLISCOMING 'URUJI 4OMYGURUANDMYINSPIRATION )DEDICATETHISBOOK ,ARRY3CHULTZ 3AN&RANCISCO #ALIFRNIA Ashtanga Ashtanga Yoga as taught by shri k. pattabhi jois Copyright ©2000 By Larry Schultz All rights reserved. No part of this work may be reprinted without the written permission of the author. Published by Nauli Press San Francisco, CA Cover and graphic design: Maurício Wolff graphics by: Maurício Wolff & Karin Heuser Photos by: Ro Reitz, Camila Reitz Asanas: Pedro Kupfer, Karin Heuser, Larry Schultz y )WOULDLIKETOEXPRESS MYDEEPESTGRATITUDETO"OB 7EIROFTHE'RATEFUL$EAD (ISFAITHFULSUPPORTAND TEACHINGSHELPEDMAKETHIS MANUALPOSSIBLE forward WENTYYEARSAGO!SHTANGAYOGAWASVERYMUCHAFRINGE THEPAST YEARS!SHTANGAYOGAHASEXISTEDASANORALTRADITION ACTIVITY /UR SMALL DEDICATED GROUP OF STUDENTS IN SOWHENBEGINNINGSTUDENTSASKEDFORAPRACTICEGUIDEWEWOULD 4%NCINITAS #ALIFORNIA WERE MOSTLY YOUNG HIPPIE TYPES HANDTHEMAPIECEOFPAPERWITHSTICKlGURESOFTHElRSTSERIES WITHLITTLEMONEYANDFEWMATERIALPOSSESSIONS7EDIDHAVEONE POSTURES,ARRYGAVE"OB7EIRSUCHASHEETOFPAPERACOUPLEOF PRECIOUSTHINGn!SHTANGAPRACTICE WHICHWEALLKNEWWASVERY YEARSAGO TOWHICH"OBRESPONDED h9OUVEGOTTOBEKIDDING) POWERFULANDDEEPLYTRANSFORMATIVE0RACTICINGTOGETHERCREATEDA NEEDAMANUALv UNIQUEANDMAGICALBOND AREALSENSEOFFAMILY 4HUSBEGAN,ARRYSPROCESSOFCREATINGTHISMANUAL WHICHHASNOW /VER THE YEARS THE !SHTANGA FAMILY HAS GROWN CONSIDERABLY BEEN COMPLETED WITH THE HELP OF SEVERAL FRIENDS .OW HAPPILY THROUGHOUT THE WORLD AND )VE HAD THE
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