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

Sunday, September 6Th, 2020 - Level 1

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 (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 (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. (Eagle Pose) 2. (Cow Face Pose)

Setu (Bridge Pose) with feet on blocks

Supta (Sleeping Turtle Pose)

Upavishtha Konasana (Seated Angle Pose)

Adho Mukha (Downward Facing Comfortable Pose)

Shavasana (Corpse Pose)

© 2020 Witold Fitz-Simon