WITOLD FITZ-SIMON [email protected] THE CRAFT OF LIVING witoldfitzimon.com Wednesday, January 27th, 2020 - Levels 1&2 Yoga SACrum and scapula, widening the fabric of the (lower) back Constructive Rest with knee tuck adjustment Prasarita Padottanasana (Feet Spread Wide Pose) Upper Back Stretch Reclined Row with blocks Ankle to knee stretch Matsyasana (Fish Pose) simple variation with legs straight Both legs hamstring stretch with belt Setu Bandha (Bridge Pose) with feet on blocks Chest stretch with elbows on blocks Sukhasana Cycle: Seated Chest Stretch 1. Parshva Sukhasana (Side Seated Shrugs with hands on blocks Comfortable Pose) Vashisthasana (Side Plank Pose) with hands on 2. Parivrtta Sukhasana (Revolved blocks Comfortable Pose) Bear Pose to Plank Pose to Adho Mukha 3. Adho Mukha Sukhasana (Downward Shvanasana (Downward Facing Dog Pose) and back Facing Comfortable Pose) 4. Parshva Adho Mukha Sukhasana Child's Pose (Side Downward Facing Comfortable Adho Mukha Vajrasana (Downward Facing Pose) Thunderbolt Pose) Uttanasana (Intense Stretch Pose) Upavishta Konasana (Seated Angle Pose) seated with twist Malasana (Garland Pose) seated on blocks Janu Shirshasana (Head of the Knee Pose) from Coracle Pose Upavishta Konasana (Seated Angle Pose) Ardha Navasana (Half Boat Pose) with back on Pashchimottanasana (Intense Back Body Stretch floor Pose) Bharadwajasana 2 (Bharadwaja's Pose) Utthita Trikonasana (Extended Triangle Pose) Supta Sukhasana (Reclined Comfortable Pose) Parshvottanasana (Intense Side Stretch Pose) Shavasana (Corpse Pose) Parighasana (Gate Pose) © 2021 Witold Fitz-Simon .