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

Sunday, July 19Th, 2020 - Level 1

Back Strength

Constructive Rest with pelvis on block

Adho Mukha Shvanasana (Downward Facing Dog Pose) gripping mat with side stretch

Back bend over low-height block

Adho Mukha Shvanasana (Downward Facing Dog Pose) with hands on blocks

Child’s Pose with bent elbows on blocks

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Back bend over middle-height block with block under head

Adho Mukha Shvanasana (Downward Facing Dog Pose) with forearms on blocks

Lunge with back leg up: hands on blocks, then hands on hips

Parshvottanasana (Intense Side Stretch Pose)

Ardha (Half Intense Stretch Pose) with hands on blocks to Uttanasana (Intense Stretch Pose)

Virabhadrasana 3 (Warrior Pose) variation with hands on blocks

Lunge with back knee down, front foot on block

Lunge with back knee down, back toes on block

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Ardha Bhekasana (Half Frog Pose) with padding under abdomen

Ardha (Half Bow Pose) with padding under abdomen

Prone Leg Lift sequence

Bhujangasana (Cobra Pose) low lift, then no hands

Shalabhasana (Locust Pose) with pelvis on blocks

Shalabhasana 1 (Locust Pose)

Shalabhasana 2 (Locust Pose)

Dhanurasana (Bow Pose)

Supta Padangusthasana 1 & 2 (Reclined Big Toe Pose)

Setu Bandha (Bridge Pose) with blocks under pelvis

Adho Mukha (Downward Facing Comfortable Pose)

Shavasana (Corpse Pose)

© 2020 Witold Fitz-Simon