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

Friday, January 15th, 2021 - Levels 2&3

Pathways into the back

Constructive Rest

Upper Back Stretch

Knee Drop

Back bend over low block

Chest stretch with elbows on blocks

Seated Reclined Chest Stretch

Adho Mukha Shvanasana (Downward Facing Dog Pose) gripping mat

Lunge with back knee up

Lunge with back knee down, leaning forward inside front leg

Lunge with back knee down, grabbing back foot for thigh stretch

Back bend over high block, block between hands, palms turned back

Bear Pose to Plank Pose to Adho Mukha Shvanasana (Downward Facing Dog Pose) and back

Jathara Parivartanasana (Belly-Turning Pose) with knees to ground and trailing arm pressing block

Jathara Parivartanasana (Belly-Turning Pose) with trailing arm pressing block

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with heels on lift, then lifting heels

Utkatasana (Fierce Pose) with heels on lift

Simple Forward Pelvic Shift sequence with blocks for feet and knees

Straight arm shoulder flexion stretch with hands on blocks

Prone revolved chest stretch with arm to side

Parivrtta Setu Bandha (Revolved Bridge Pose)

Purvottanasana (Intense Front Body Stretch Pose) tabletop variation

Vashisthasana (Side Plank Pose)

Vashisthasana (Side Plank Pose) step over to Parivrtta Purvottanasana (Revolved Intense Front Body Stretch Pose)

Utkatasana (Fierce Pose) lean-back with hands on chair

Utkatasana (Fierce Pose) lean-back with heel lift and hands on chair

Parivrtta Purvottanasana (Revolved Intense Front Body Stretch Pose) drop-back to chair

Urdhva (Upward Bow Pose) with hands on wall

Forward bend sequence seated in chair

Shavasana

© 2021 Witold Fitz-Simon