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

Wednesday, September 2nd, 2020 - Levels 1&2

Limb Strength

Constructive Rest

Ankle to knee stretch

Supta (Reclined Bound Angle Pose) with belt to hip lift with feet on block

Supta Padangusthasana 1&2 (Reclined Big Toe Pose)

Back bend over low block

Upper body strength sequence with blocks and belt

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Back bend over middle height block with arms straight, gripping mat

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Shirshasana (Headstand) prep with head on two blocks

Shirshasana (Headstand) prep with head to foam block at wall

Shirshasana (Headstand)

Vashisthasana (Side Plank) with hand on wall

Parshva Purvottanasana (Side Front Body Stretch Pose) with hand on wall

Mayurasana (Peacock Pose) prep with hand on wall

Chaturanga (Four-Limbed Staff Pose) to belt progression:

1. Knees down 2. Knees down, then up 3. Knees up

Salamba 1 (Shoulderstand)

Uttanasana (Intense Stretch Pose)

Calf stretch on block

Stability on block

Utkatasana (Fierce Pose) with heels on blocks

Half (Fierce Pose) with heel on blocks and hamstring stretch

Prasarita Padottanasana (Wode Spread Feet Pose) to Half (Garland Pose) with hips off floor

Prasarita Padottanasana (Wode Spread Feet Pose) to Half Malasana (Garland Pose) with hips on blocks

Parivrtta Janu Shirshasana (Revolved Head of the Knee Pose) prep side stretch holding blanket

Janu Shirshasana (Head of the Knee Pose)

Shavasana (Corpse Pose)

© 2020 Witold Fitz-Simon