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

Sunday, January 31st, 2021 - Level 1

Balanced Practice with Twists

Constructive Rest

Ankle to Knee

Hamstring Stretch

Knee drop

Back bend over low block with fingers interlocked

Adho Mukha Shvanasana (Dodwnard Facing Dog Pose) with hands on blocks

Back bend over mid-height block

Adho Mukha Shvanasana (Dodwnard Facing Dog Pose) with heels on blanket and block between thighs

Chest stretch with elbows on blocks

Adho Mukha Shvanasana (Dodwnard Facing Dog Pose) with feet on blocks

Child's Pose

Outer and inner hip stretch

Ardha (Half Intense Stretch Pose) — Uttanasana (Intense Stretch Pose) — Ardha Uttanasana (Half Intense Stretch Pose) — Urdhva Hastasana (Upward Hands Pose) — (Mountain Pose) — (Fierce Pose) — Uttanasana (Intense Stretch Pose)

Seated chest stretch

Parivrtta (Revolved Reclined Big Toe Pose) with knee on block

Jathara Parivartanasana (Belly-Turning Pose) with knees bent

Parshvottanasana (Intense Side Stretch Pose)

Parivrtta (Revolved Triangle Pose)

Adho Mukha Shvanasana (Dodwnard Facing Dog Pose)

Child's Pose

Reclined Block Press

Matsyasana (Fish Pose) simple variation

Purvottanasana (Intense Front Body Stretch Pose) tabletop variation with hands on blocks

Setu Bandha (Bridge Pose) with feet on blocks

Marichjyasana 3 (Marichi’s Pose)

Ardha 1 (Half Lord of the Fishes Pose)

Pashasana (Noose Pose)

Supta (Reclined Bound Angle Pose)

Shavasana (Corpse Pose)

© 2021 Witold Fitz-Simon