WITOLD FITZ-SIMON [email protected] THE CRAFT OF LIVING witoldfitzimon.com Friday, January 15th, 2021 - Levels 2&3 Yoga 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 Dhanurasana (Upward Bow Pose) with hands on wall Forward bend sequence seated in chair Shavasana © 2021 Witold Fitz-Simon .