WITOLD FITZ-SIMON [email protected] THE CRAFT OF LIVING witoldfitzimon.com Sunday, August 2nd, 2020 - Level 1 Yoga Lunges and Baby Backbends Constructive Rest Position Uttanasana (Intense Stretch Pose) Constructive Rest Position with arms overhead Forward Pelvic Shift: Active Child's Pose with hands on high blocks 1. Place blocks between feet and pelvis the Adho Mukha Shvanasana (Downward Facing Dog long way and squeeze Pose) with block between thighs, pulling edges of 2. Keep pressing heels back into block as mat you raise hips Down Dog Sequence: Plank Pose with toes pointed and blanket roll 1. Adho Mukha Shvanasana (Downward under tops of feet Facing Dog) Urdhva Mukha Shvanasana (Upward Facing Dog 2. Plank Pose Pose) with blanket roll under tops of feet 3. Adho Mukha Shvanasana (Downward Sphinx Pose with block between hands: Facing Dog) 1. Simple Pose 4. Child’s Pose 2. Bend one knee and then the other Uttanasana (Intense Stretch Pose) with toes on 3. Bend both knees folded blanket Cobra Pose Sequence with forearms on blocks: Back bend over low block or blanket roll at tops of shoulder blades, elbows clasped 1. Bhujangasana (Cobra Pose) Uttanasana/Utkatasana Sequence: 2. Shalabhasana (Locust Pose) 3. Shalabhasana 2 (Locust Pose) 1. Ardha Uttanasana (Half Intense Stretch 4. Dhanurasana (Bow Pose) Pose) with hand son high blocks 2. Uttanasana (Intense Stretch Pose) Setu Bandha (Bridge Pose) with pelvis resting on 3. Ardha Uttanasana (Half Intense Stretch blocks Pose) with hand son high blocks Supta Padangusthasana 1 (Reclined Big Toe Pose) 4. Half Squat Supta Padangusthasana 2 (Reclined Big Toe Pose) 5. Utkatasana (Fierce Pose) to block 6. Uttanasana (Intense Stretch Pose) Adho Mukha Sukhasana (Downward Facing Back bend over middle height block with low Comfortable Pose) height block under head, clasped elbows Supta Baddha Konasana (Reclined Bound Angle Lunge with back toes curled under on block Pose) Lunge with back knee down and front foot on Shavasana (Corpse Pose) block Virabhadrasana 1 (Warrior Pose) © 2020 Witold Fitz-Simon .