Monday, February 9Th, 2021 - Level 1 Yoga

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

Monday, February 9th, 2021 - Level 1 Yoga

Abdominal PoseS

Constructive Rest with pelvis on block

Supta Tadasana (Reclined Mountain Pose) with arms alongside head

Adho Mukha Shvanasana (Downward Facing Dog Pose) gripping mat with block between thighs and heels on folded blanket

Child’s Pose

Back bend over low-height block

Down Dog Flow (2 rounds):

1. Adho Mukha Shvanasana (Downward Facing Dog Pose) 2. 1st Round: Plank Pose/2nd Round: Urdhva Mukha Shvanasana (Upward Facing Dog Pose) 3. Adho Mukha Shvanasana (Downward Facing Dog Pose) 4. Walk hands back to Uttanasana (Intense Stretch Pose) 5. Walk hands forward to Adho Mukha Shvanasana (Downward Facing Dog Pose)

Child’s Pose

Supported Leg Lift Cycle with belt around hands and feet

Supta Padangusthasana 1 (Reclined Big Toe Pose) Cycle:

1. Hamstring Stretch 2. Supta Padangusthasana single leg lift 3. Supta Padangusthasana 1 4. Supta Padangusthasana 2 with leg on block 5. Supta Padangusthasana 2

Supta Kurmasana (Sleeping Turtle Pose)

Baddha Konasana (Bound Angle Pose) with forward bend

Baddha Konasana (Bound Angle Pose) balance

Paripurna Navasana (Full Boat Pose) holding belt around feet

Paripurna Navasana (Full Boat Pose) progression

Ardha Navasana (Half Boat Pose) progression with belt

Jathara Parivartanasana (Belly Turning Pose) with knees bent

Setu Bandha (Bridge Pose) with pelvis on blocks

Shavasana (Corpse Pose)