F EBSA FITN E SS SYSTEM

F EBSA

Isometrics

A Fusion of Pilates, Yoga and Tai Chi

Matwork Positions

To develop Flexibility Endurance Balance Strength & Aerobics

Plank / Up Dog

I-19

Fish

I-20

Face Up Plank Leg Lift

I-24

Camel / Bow

I-25

Wheel / Table

I-34

I-35

I-39

I-44

I-45

OpenLegBalance

I-33

LegsUp

Scissors

Rollover

I-38

I-37

I-41

LyingTwist

Cat

SeatedWideAngle

Face Up Plank Reach

Lord of the Fishes

Cobbler

I-28

I-32

I-36

I-40

I-23

I-27

I-31

Boat

Cross Leg Lift

SeatedForwardBend

LegStretch

Plow

I-22

I-26

I-30

Bridge

RoyalPigeon

Locust

Cat Stretch

I-29

HappyBaby

I-21

Par t 5

ShoulderStand

I-42

Down Dog w Lift

I-43

Slowly approach the position only as far as is

safely and comfortably possible, then hold the
position for up to 60 seconds, and then slowly
return to a comfortable resting position.
Copyright 2006

Jac Danel

www.danel.us

e-mail jac@danel.us

All Rights Reserved