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

Wednesday, January 20th, 2021 - Levels 1&2

Pathways into the back

Constructive Rest 2 (Head Stand) prep

Upper Back Widener Shirshasana 1 (Head Stand)

Knee Drop (Belly-Turning Pose) with knees to ground and trailing arm pressing Chest stretch with elbows on blocks block

Seated Chest Stretch with arms behind the back Utthita Parshvakonasana (Extended Side Angle Pose) with arm inside leg Adho Mukha Shvanasana (Downward Facing Dog Pose) gripping mat Parivrtta Parshvakonasana (Revolved Side Angle Pose) Seated shrugs with hands on blocks Setu (Bridge Pose) with hands on blocks Bear Pose to Plank Pose to Adho Mukha Shvanasana (Downward Facing Dog Pose) and 2 (Shoulder Stand) with hands back apart

Lunge with back knee up (Plough Pose)

Lunge with back leg step-in Sarvangasana 1 (Shoulder Stand)

Jathara Parivartanasana (Belly-Turning Pose) Niralamba Sarvangasana 1 (Unsupported with knees to ground and trailing arm pressing Shoulder Stand) block Niralamba Sarvangasana 2(Unsupported Vashisthasana (Side Plank Pose) simple variation Shoulder Stand) on blocks 2 (Marichi’s Pose) twist only Vashisthasana (Side Plank Pose) Parivrtta Janu Shirshasana (Revolved Head of the Adho Mukha Shvanasana (Downward Facing Dog Knee Pose) Pose) Janu Shirshasana (Head of the Knee Pose) Utthita Parshvakonasana (Extended Side Angle Pose) with hand inside leg (Corpse Pose)

Parivrtta Parshvakonasana (Revolved Side Angle Pose)

Uttanasana (Intense Stretch Pose)

Reverse block squeeze

Pashchima Baddha Hastasana (Elbows Clasped Behind Back Pose)

Child’s pose

Padangusthasana (Big Toe Pose)

Padahastasana (Hands Under Feet Pose)

Reclined row with blocks

Chaturanga (Four Limbed Staff Pose) to belt with hands on blocks

© 2021 Witold Fitz-Simon