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

Sunday, July 5th, 2020 - Levels 2&3

Spokes of the Pubic Bone in Abdominal Poses

Constructive Rest to Eka Pada Raja transition: Hamstring Stretch with belt around foot 1. Malasana (Garland Pose) Supta (Reclined Bound Angle Pose) pulling feet in with belt: 2. (Thunderbolt Pose) 3. Ushtrasana (Camel Pose) preparation 1. Feet up 4. Eka Pada Raja Kapotasana 2 (Single Leg 2. Feet down halfway King Pigeon Pose) 3. Toes on ground 5. Reverse back to Malasana and repeat on (Mountain Pose)/Urdhva Hastasana second side (Upward Hands) with block between thighs Forearm Plank Sequence: Down Dog Cycle: 1. Plank Pose with forearms on blocks 1. Adho Mukha Shvanasana (Downward 2. Sphinx Pose with forearms on blocks Facing Dog) 3. Plank Pose with forearms on blocks 2. Plank Pose 3. Adho Mukha Shvanasana (Downward 1 (Head Stand) Facing Dog), then walk back to Coracle Pose 4. (Intense Stretch Pose) Urdhva Mukha Pashchimottanasana 2 (Upward Facing Intense West Stretch Pose) Tadasana (Mountain Pose)/Urdhva Hastasana (Upward Hands) Malasana (Garland Pose) with feet on blocks and Vrkshasana (Tree Pose) arms wedged back (Crow Pose) simple balance with knees (Widespread Feet Pose) outside elbows

Malasana (Garland Pose) with heels on lift and Bakasana (Crow Pose) hands on blocks: Setu Bandha (Bridge Pose) leg lift cycle: 1. Heel-weighted variation 2. Toe-weighted variation 1. Setu Bandha (Bridge Pose) with high block under pelvis and feet on floor Eka Pada Raja Kapotasana 2 (Single Leg King 2. Active (Upside Down Pose) Pigeon Pose) lunge with front foot on block 3. Eka Pada Setu Bandha (Single Leg Bridge Pose) leg lift 4. Setu Bandha (Bridge Pose) leg lift

Shavasana 2 (Corpse Pose) with lift under back and head

Shavasana (Corpse Pose)

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