Sunday, September 6Th, 2020 - Level 1 Yoga

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WITOLD FITZ-SIMON [email protected] THE CRAFT OF LIVING witoldfitzimon.com Sunday, September 6Th, 2020 - Level 1 Yoga Leg, Hips, and SHoulders Constructive Rest with toes up Uttanasana (Intense Stretch Pose) with knees bent Back Bend over low block Active Child’s Pose with hands on blocks Adho Mukha Shvanasana (Downward Facing Dog Pose) with heels on blanket and block between thighs Child's Pose Uttanasana (Intense Stretch Pose) sequence: 1. Heels up Uttanasana with heels on padding, then lifted 2. Toes up Uttanasana with toes up, knees bent then straight 3. Uttanasana with feet flat on floor Forward Pelvic Shift with blocks between knees and feet Supta Baddha Konasana (Reclined Bound Angle Pose) lift with feet on blocks Adho Mukha Shvanasana (Downward Facing Dog Pose) with heels on blanket and block between thighs Lunge with back leg straight and hands on blocks Utthita Parshvakonasana (Extended Side Angle Pose) Utthita Trikonasana (Extended Triangle Pose) Lunge with front foot on block Parighasana (Gate Pose) Prasarita Padottanasana 1 (Wide Spread Feet Pose) into Virabhdrasana 1 (Warrior Pose 1) Ardha Chandrasana (Half Moon Pose) Adho Mukha Shvanasana (Downward Facing Dog Pose) Supta Baddha Konasana (Reclined Bound Angle Pose) with gentle back bend Arm Variations: 1. Garudasana (Eagle Pose) 2. Gomukhasana (Cow Face Pose) Setu Bandha (Bridge Pose) with feet on blocks Supta Kurmasana (Sleeping Turtle Pose) Upavishtha Konasana (Seated Angle Pose) Adho Mukha Sukhasana (Downward Facing Comfortable Pose) Shavasana (Corpse Pose) © 2020 Witold Fitz-Simon .

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Externally Rotated Standing Poses D2
Practice: Externally Rotated Standing Poses D2 Length of Lesson ● 90-120 min Materials ● Mats ● Props (blocks) ● Wall Learning Objectives ● To instruct and clarify the Universal Actions in externally rotated standing poses ● To clearly differentiate standing poses that are neutral in the hip versus poses that are externally rotated in the hip ● To teach the dual actions in an externally rotated pose ● Students will understand that the standing thigh is the thigh that is externally rotated in ardha chandrasana Assessment ● Through participation Practice Notes ● Peak: Ardha Chandrasana ● Emphasize the difference between poses that are working towards neutral the hip and poses that are working one of the legs in external rotation. ● Have students deeply work external rotation in each of these poses. ● Each externally rotated pose should reinforce the external action of the front hip. ● In each pose, teach the Universal Actions - particularly the Universal Paired Actions - in order to help students recognize them in a variety of positions. ● Reinforce the Diagonal Paired Actions in the externally rotated poses. Universal Simple Actions ● Root through the four corners of your feet ● Lengthen through the four sides of your waist ● Lengthen through the crown of your head ● Engage your core ● Spread your chest ● Soften your face © Rachel Scott 2018 1 ● Breath cueing Universal Paired Actions Feet ● Lift your inner arches up ● Hug your outer ankles in Pelvis ● Press the top of your thighs back (creates anterior pelvic tilt) ● Lengthen your sitting
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Intermediate Junior Level 2 Practice Sequence
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Lesson 3 (day 5, working towards Surya Namaskara - salutations to the sun) All this Asanas are to be found in the book "Asana Pranayama Mudra Bandha" from Bihar School of Yoga, India. The numbers of the pages may perhaps not correspondent with the present edition of the book. Shavasana (relax and feel yourself ) Shavasana (relax and feel yourself) page 86 Deep exhalation - deep inhalation Surya Namaskara page 159 Shavasana (relax and feel yourself) Hasta Utthanasana page 163 Shavasana (relax and feel yourself) Padahastasana page 164 Shava Udarakarshanasana page 57 Ashwa Sanchalanasana page 165 Shavasana (relax and feel yourself) Parvatasana page 166 Eka Pada Pranamasana page 291 Ashtanga Namaskara page 167 Bhujangasana page 168 Nadi Shodhana Pranayama page 379 This illustration is for free distribution and is a gift from the yoga teacher. The figures a re under copyright and are not for use in commercial way s. Thank you. www.yoga-bodhinanda.ch Lesson 3 (day 6, working towards Chandra Namaskara - salutations to the moon) All this Asanas are to be found in the book "Asana Pranayama Mudra Bandha" from Bihar School of Yoga, India. The numbers of the pages may perhaps not correspondent with the present edition of the book. Shavasana (relax and feel yourself ) Shavasana (relax and feel yourself) page 86 Deep exhalation - deep inhalation Chandra Namaskara page 173 Shavasana (relax and feel yourself) Hasta Utthanasana page 163 Padahastasana page 164 Shavasana (relax and feel yourself) Shava Udarakarshanasana page 57 Ashwa Sanchalanasana page 165 Ardha Chandrasana page 175 Shavasana (relax and feel yourself) Parvatasana page 166 Eka Pada Pranamasana page 291 Ashtanga Namaskara page 167 Bhujangasana page 168 Nadi Shodhana Pranayama page 379 This illustration is for free distribution and is a gift from the yoga teacher.
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