Move Freely - Therapeutic Yoga. Movement with Jon Witt Instead of getting an expensive spine chair. A yoga block is a great tool to correct poor posture w sitting- for back pain. Improving posture with a yoga block is an excellent way to correct poor sitting habits. This is excellent for anyone to improve the way they feel predominantly in the lower back and neck. As you age you lose strength and ease through the body to sit erect. Excellent for someone who has limited mobility as it will help improve mood and breathing. This method is good for kids and adults. Beginners welcome. Give it a try and let me know how it goes. Stay well! ** SUBSCRIBE to Move Freely - Therapeutic Yoga. Movement with Jon Witt for free tips and exercises weekly and support high-quality free videos for all! ** JON WITT YOGA. MOVEMENT- Therapeutic Yoga, Integrated Hatha Yoga, Beginner Yoga, Mobility/Flexibility Training, Hand Balancing Training ​Stay home and practice with Jon! I will be using my online platform classes indefinitely until we as humans are no longer at risk to one another. I will also be making shorter videos on the subject of back care- yoga for scoliosis- healthy knees, healthy shoulders, chair yoga, and mobility with flexibility. You can always email me with any questions you may have, to help you along the way. Follow my FB & IG- @jonwittyoga.movement _________________________________ Zoom class schedule- Tuesday Sunrise yoga - 7am EST Sunday Hatha yoga class - 9:30am EST For Sign-up online classes, donations & programs, please go to www.jonwittyoga.com

Move Freely - Therapeutic Yoga. Movement with Jon Witt A QUICK and EASY way to unlock tight hips & lower back with three simple motions. Beginners are welcome. All ages are welcome. Hip Rotations - Pelvis Elevation + Depression - Extended Forward Bend w anterior tilt of the pelvis These light motions can improve mobility, motor skills, tightness, and discomfort. Use lightly in the beginning. Spread out throughout the day, rather than all at once. ** SUBSCRIBE to Move Freely - Therapeutic Yoga. Movement with Jon Witt for free tips and exercises weekly and support the high-quality free videos for all! ** JON WITT YOGA. MOVEMENT- Therapeutic Yoga, Integrated Hatha Yoga, Beginner Yoga, Mobility/Flexibility Training, Hand Balancing Training ​Stay home and practice with Jon! I will be using my online platform classes indefinitely until we humans are no longer at risk to one another. I will also be making shorter videos on the subject of back care- yoga for scoliosis- healthy knees, healthy shoulders, chair yoga, and mobility with flexibility. You can always email me with any questions you may have, to help you along the way. Follow my FB & IG- @jonwittyoga.movement _________________________________ Zoom class schedule- Tuesday Sunrise yoga - 7am EST Sunday Hatha yoga class - 9:30am EST Sign-up online classes, donations & programs, please go to www.jonwittyoga.com Stay healthy my friends!

Free Movement- **Remember to follow my FB & IG- @jonwittyoga.movement** To move freely may take practice in a number of areas. What’s more important is the will and discipline to try to create a new pattern of motor skills. Tips to get started: A) learn a daily practice that will help support a strong structure(joints/connective tissues) B)simple motion- can translate to more complex motion(invest in basic motions) C) get over yourself- as at first you most likely will struggle in learning. With each passing decade basic movement patterns may become more challenging- move daily in a variety of ways and who knows maybe you will never lose it. ** SUBSCRIBE to Holistic Yoga. Movement with Jon Witt for free tips and exercises weekly and also to support the high-quality free videos for all! ** JON WITT YOGA. MOVEMENT- Therapeutic Yoga, Integrated Hatha Yoga, Beginner Yoga, Mobility/Flexibility Training, Hand Balancing Training _________________________________ ​Stay home and practice with Jon! I will be using my online platform classes indefinitely until we as humans are no longer at risk to one another. I will also be making shorter videos on the subject of back care- yoga for scoliosis- healthy knees, healthy shoulders, chair yoga, and mobility with flexibility. You can always email me with any questions you may have, to help you along the way. FB & IG- @jonwittyoga.movement _________________________________ Zoom class schedule- Tuesday Sunrise yoga - 7am EST Sunday Hatha yoga class - 9:30am EST For Sign-up online classes, donations & programs, please go to www.jonwittyoga.com #fitness #gym #workout #fitnessmotivation #fit #motivation #bodybuilding #training #health #love #lifestyle #instagood #fitfam #healthylifestyle #sport #gymlife #healthy #gymmotivation #personaltrainer #crossfit #instagram #muscle #fitnessmodel #follow #fashion #exercise #like #weightloss #model #bhfyp

** SUBSCRIBE to Holistic Yoga. Movement with Jon Witt for free tips and exercises weekly and also to support the high-quality free videos for all! ** JON WITT YOGA. MOVEMENT- Therapeutic Yoga, Integrated Hatha Yoga, Beginner Yoga, Mobility/Flexibility Training, Hand Balancing Training ​Stay home and practice with Jon! I will be using my online platform classes indefinitely until we as humans are no longer at risk to one another. I will also be making shorter videos on the subject of back care- yoga for scoliosis- healthy knees, healthy shoulders, chair yoga and mobility with flexibility. You can always email me with any questions you may have, to help you along the way. FB & IG- @jonwittyoga.movement _________________________________ Zoom class schedule- Tuesday Sunrise yoga - 7am EST Wednesday Thearapetic class - 5pm EST Sunday Hatha yoga class - 9:30am EST For Sign-up online classes, donations & programs, please go to www.jonwittyoga.com

Hey guys! I created a video on chair yoga for a better posture. This is a fundamental chair practice, it is perfect for beginners and it is something easy to start with. This technique is especially beneficial for students who have trouble standing or struggling mentally and physically. This short chair yoga practice supports better mobility of the spine, neck, and shoulders. Hope you guys like it! Jon ** SUBSCRIBE to Holistic Yoga. Movement with Jon Witt for free tips and exercises weekly and also to support the high-quality free videos for all! ** JON WITT YOGA. MOVEMENT- Therapeutic Yoga, Integrated Hatha Yoga, Beginner Yoga, Mobility/Flexibility Training, Hand Balancing Training ​Stay home and practice with Jon! I will be using my online platform classes indefinitely until we as humans are no longer at risk to one another. I will also be making shorter videos on the subject of back care- yoga for scoliosis- healthy knees, healthy shoulders, chair yoga and mobility with flexibility. You can always email me with any questions you may have, to help you along the way. FB & IG- @jonwittyoga.movement _________________________________ Zoom class schedule- Tuesday Sunrise yoga - 7am EST Wednesday Thearapetic class - 5pm EST Sunday Hatha yoga class - 9:30am EST For Sign-up online classes, donations & programs, please go to www.jonwittyoga.com

Here is a seated practice for lower body mobility. If you struggle with flexibility try brief moments in each pose for at least 5 to 10 minutes. As your body adapts the holds can be longer with new postures/movements. If you enjoy the videos I made, it would be really helpful if you could help subscribe, share, and like. Namaste! Live stream Yoga/ Movement class for all levels schedule- Every Saturday I 9am – 9:30am (Eastern time) Every Friday I 11am – 11:30 (Eastern time) Facebook user – Go to Jon’s Facebook page, scroll down to videos Instagram user – Go to @jonwittyoga, click Live Story or IGTV _________________________________ To register online zoom classes and programs, please go to www.jonwittyoga.com Tuesday Sunrise yoga - 7am eastern time Wednesday Thearapetic class - 5pm eastern time Sunday Hatha yoga class - 9:30am eastern time The class is donation-based. You could either- Venmo to: @jonwittyoga Pay pal to jonwittyoga@yahoo.com _________________________________ Stay home and practice with Jon! I will be using my online platform classes indefinitely until we as humans are no longer at risk to one another. I will also be making shorter videos on the subject of back care- yoga for scoliosis- healthy knees, healthy shoulders, chair yoga and mobility, mobility with flexibility. You can always email me with any questions you may have, to help you along the way.

As we age the challenge of keeping ourselves upright and healthy will only become more difficult. Here is a short practice to help maintain good posture. Practice daily how you sit, stand, walk and move you can most certainly grow old gracefully. If you enjoy the videos I made, it would be really helpful if you could help subscribe, share, and like. Namaste! _________________________________ Live stream Yoga/ Movement class for all levels schedule- Every Saturday I 9am – 9:30am (Eastern time) Every Friday I 11am – 11:30 (Eastern time) Facebook user – Go to Jon’s Facebook page @jonwittyoga.movement, scroll down to videos Instagram user – Go to @jonwittyoga.movement, click Live Story or IGTV _________________________________ To register online zoom classes and programs, please go to www.jonwittyoga.com Tuesday Sunrise yoga - 7am eastern time Wednesday Thearapetic class - 5pm eastern time Sunday Hatha yoga class - 9:30am eastern time The class is donation-based. You could either- Venmo to: @jonwittyoga Pay pal to jonwittyoga@yahoo.com _________________________________ Stay home and practice with Jon! I will be using my online platform classes indefinitely until we as humans are no longer at risk to one another. I will also be making shorter videos on the subject of back care- yoga for scoliosis- healthy knees, healthy shoulders, chair yoga and mobility, mobility with flexibility. You can always email me with any questions you may have, to help you along the way.

30 mins - Building a foundation for Handstands with Chest to wall and Developing resting Squat By Jon Witt You can follow along with the class to achieve a 10 second to a minute handstand these drills can be a good starting point. Pick an achievable number rather than more reps- to prevent injuries. If you enjoy the videos I made, it would be really helpful if you could help subscribe, share, and like. Namaste! Live stream Yoga/ Movement class for all levels schedule- Every Saturday I 9am – 9:30am (Eastern time) Every Friday I 11am – 11:30 (Eastern time) Facebook user – Go to Jon’s Facebook page @jonwittyoga.movement, scroll down to videos Instagram user – Go to @jonwittyoga.movement, click Live Story or IGTV _________________________________ To register online zoom classes and programs, please go to www.jonwittyoga.com Tuesday Sunrise yoga - 7am eastern time Wednesday Thearapetic class - 5pm eastern time Sunday Hatha yoga class - 9:30am eastern time The class is donation-based. You could either- Venmo to: @jonwittyoga Pay pal to jonwittyoga@yahoo.com _________________________________ Stay home and practice with Jon! I will be using my online platform classes indefinitely until we as humans are no longer at risk to one another. I will also be making shorter videos on the subject of back care- yoga for scoliosis- healthy knees, healthy shoulders, chair yoga and mobility, mobility with flexibility. You can always email me with any questions you may have, to help you along the way.

30 mins Mobilizing neck, shoulders, and spine for better movement & wellness exercise by Jon Witt ** SUBSCRIBE to Holistic Yoga. Movement with Jon Witt for free tips and exercises weekly and also to support the high-quality free videos for all! ** JON WITT YOGA. MOVEMENT- Therapeutic Yoga, Integrated Hatha Yoga, Beginner Yoga, Mobility/Flexibility Training, Hand Balancing Training ​Stay home and practice with Jon! I will be using my online platform classes indefinitely until we as humans are no longer at risk to one another. I will also be making shorter videos on the subject of back care- yoga for scoliosis- healthy knees, healthy shoulders, chair yoga and mobility with flexibility. You can always email me with any questions you may have, to help you along the way. FB & IG- @jonwittyoga.movement _________________________________ Zoom class schedule- Tuesday Sunrise yoga - 7am EST Wednesday Thearapetic class - 5pm EST Sunday Hatha yoga class - 9:30am EST For Sign-up online classes, donations & programs, please go to www.jonwittyoga.com

Ways to strengthening the feet & why is it so important by Jon Witt ** SUBSCRIBE to Holistic Yoga. Movement with Jon Witt for free tips and exercises weekly and also to support the high-quality free videos for all! ** JON WITT YOGA. MOVEMENT- Therapeutic Yoga, Integrated Hatha Yoga, Beginner Yoga, Mobility/Flexibility Training, Hand Balancing Training ​Stay home and practice with Jon! I will be using my online platform classes indefinitely until we as humans are no longer at risk to one another. I will also be making shorter videos on the subject of back care- yoga for scoliosis- healthy knees, healthy shoulders, chair yoga and mobility with flexibility. You can always email me with any questions you may have, to help you along the way. FB & IG- @jonwittyoga.movement _________________________________ Zoom class schedule- Tuesday Sunrise yoga - 7am EST Wednesday Thearapetic class - 5pm EST Sunday Hatha yoga class - 9:30am EST For Sign-up online classes, donations & programs, please go to www.jonwittyoga.com

30 mins - Learning how to balance in handstand (Follow along) by Jon Witt In this class, we will be focusing on how actively using hands and shoulders in finding better alignment for balance In handstands. If you enjoy the videos I made, it would be really helpful if you could help subscribe, share, and like. Namaste! ** SUBSCRIBE to Holistic Yoga. Movement with Jon Witt for free tips and exercises weekly and also to support the high-quality free videos for all! ** JON WITT YOGA. MOVEMENT- Therapeutic Yoga, Integrated Hatha Yoga, Beginner Yoga, Mobility/Flexibility Training, Hand Balancing Training ​Stay home and practice with Jon! I will be using my online platform classes indefinitely until we as humans are no longer at risk to one another. I will also be making shorter videos on the subject of back care- yoga for scoliosis- healthy knees, healthy shoulders, chair yoga and mobility with flexibility. You can always email me with any questions you may have, to help you along the way. FB & IG- @jonwittyoga.movement _________________________________ Zoom class schedule- Tuesday Sunrise yoga - 7am EST Wednesday Thearapetic class - 5pm EST Sunday Hatha yoga class - 9:30am EST For Sign-up online classes, donations & programs, please go to www.jonwittyoga.com

Tips - How beginners can improve posture quickly (follow along) by Jon Witt Anyone can greatly benefit from softer more restorative practices, like qi gong, tai chi, and classic yoga, mediation/breathwork, and the list continues. It can be also equally beneficial to move more dynamically through coordinative drills, calisthenics, dance and weight training, and martial arts. We will all prefer certain disciplines more than others- the trick is identifying what you need the most to refine your weakness into strengths. ** SUBSCRIBE to Holistic Yoga. Movement with Jon Witt for free tips and exercises weekly and also to support the high-quality free videos for all! ** JON WITT YOGA. MOVEMENT- Therapeutic Yoga, Integrated Hatha Yoga, Beginner Yoga, Mobility/Flexibility Training, Hand Balancing Training ​Stay home and practice with Jon! I will be using my online platform classes indefinitely until we as humans are no longer at risk to one another. I will also be making shorter videos on the subject of back care- yoga for scoliosis- healthy knees, healthy shoulders, chair yoga, and mobility with flexibility. You can always email me with any questions you may have, to help you along the way. FB & IG- @jonwittyoga.movement _________________________________ Zoom class schedule- Tuesday Sunrise yoga - 7am EST Wednesday Thearapetic class - 5pm EST Sunday Hatha yoga class - 9:30am EST For Sign-up online classes, donations & programs, please go to www.jonwittyoga.com

30 mins - Maintain healthy hips with mobility practice for better balance (follow along) by Jon Witt Standing mobility offers a boon of benefits. Use a wall if needed to find the right speed- go slow at first. If you enjoy the videos I made, it would be really helpful if you could help subscribe, share, and like. Namaste! Follow Instagram at @jonwittyoga.movement for live-steam lessons. Facebook user – Go to Jon’s Facebook page @jonwittyoga.movement, scroll down to videos Instagram user – Go to @jonwittyoga.movement, click Live Story or IGTV _________________________________ To register online zoom classes and programs, please go to www.jonwittyoga.com Tuesday Sunrise yoga - 7am eastern time Wednesday Thearapetic class - 5pm eastern time Sunday Hatha yoga class - 9:30am eastern time The class is donation-based. You could either- Venmo to: @jonwittyoga Pay pal to jonwittyoga@yahoo.com _________________________________ Stay home and practice with Jon! I will be using my online platform classes indefinitely until we as humans are no longer at risk to one another. I will also be making shorter videos on the subject of back care- yoga for scoliosis- healthy knees, healthy shoulders, chair yoga and mobility, mobility with flexibility. You can always email me with any questions you may have, to help you along the way.

Here are a short practice for lower body mobility feet, knees, and hips. Re-education motor skills and retiring better soft tissue for knee flexion with hip extension. If you enjoy the videos I made, it would be really helpful if you could help subscribe, share, and like. Namaste! Live stream Yoga/ Movement class for all levels schedule- Every Sunday I 9:30am – 10:30am (Eastern time) Facebook user – Go to Jon’s Facebook page, scroll down to videos Instagram user – Go to @jonwittyoga, click Live Story or IGTV _________________________________ To register online zoom classes and programs, please go to www.jonwittyoga.com Tuesday Sunrise yoga - 7am eastern time Wednesday Thearapetic class - 5pm eastern time Sunday Hatha yoga class - 9:30am eastern time The class is donation-based. You could either- Venmo to: @jonwittyoga Pay pal to jonwittyoga@yahoo.com _________________________________ Stay home and practice with Jon! I will be using my online platform classes indefinitely until we as humans are no longer at risk to one another. I will also be making shorter videos on the subject of back care- yoga for scoliosis- healthy knees, healthy shoulders, chair yoga and mobility, mobility with flexibility. You can always email me with any questions you may have, to help you along the way.

If you enjoy the videos I made, it would be really helpful if you could help subscribe, share, and like. Namaste! Live stream schedule- Hatha yoga class ~ Every Saturday I 9am – 9:45am (Eastern time) Handstand for beginners ~ Every Friday I 11am – 11:45 (Eastern time) Facebook user – Go to Jon’s Facebook page, scroll down to videos Instagram user – Go to @jonwittyoga.movement, click Live Story or IGTV _________________________________ To register online zoom classes and programs, please go to www.jonwittyoga.com Tuesday Sunrise yoga - 7am eastern time Wednesday Thearapetic class - 5pm eastern time Sunday Hatha yoga class - 9:30am eastern time The class is donation-based. You could either- Venmo to: @jonwittyoga Pay pal to jonwittyoga@yahoo.com _________________________________ Stay home and practice with Jon! I will be using my online platform classes indefinitely until we as humans are no longer at risk to one another. I will also be making shorter videos on the subject of back care- yoga for scoliosis- healthy knees, healthy shoulders, chair yoga and mobility, mobility with flexibility. You can always email me with any questions you may have, to help you along the way.

If you enjoy the videos I made, it would be really helpful if you could help subscribe, share, and like. Namaste! Live stream schedule- Hatha yoga class ~ Every Saturday I 9am – 9:45am (Eastern time) Handstand for beginners ~ Every Friday I 11am – 11:45 (Eastern time) Facebook user – Go to Jon’s Facebook page, scroll down to videos Instagram user – Go to @jonwittyoga, click Live Story or IGTV Clubhouse - @jonwittyoga Stay home and practice with Jon! I will be using my online platform classes indefinitely until we as humans are no longer at risk to one another. I will also be making shorter videos on the subject of back care- yoga for scoliosis- healthy knees, healthy shoulders, chair yoga and mobility, mobility with flexibility. You can always email me with any questions you may have, to help you along the way. The class is donation-based. You could either- Venmo to: @jonwittyoga Pay pal to jonwittyoga@yahoo.com For more classes and programs, please go to www.jonwittyoga.com

Tips for pre/post stretching for tennis by Jon Witt Horse Stance- Be in a wide stance- pelvis in a posterior tilt Strengthens quads and hip rotators Stretches inner thigh, hamstrings, and posterior of hips Quad Stretch- Hamstring Curl Improve balance-strengthens hamstring- stretch quad, hip flexors, and abdomen(psoas) Pyramid Stretch Strengthens back Extensors Stretches calves, Hamstrings, and posterior hip Lunging Serie Stretches anterior and posterior hips. Hamstrings Asymmetrical Standing forward Fold Anterior tilt pelvis to stretch calves, post rotators, and spine 90/90 Stretch Enhance internal and external rotations of thighs(femurs) Stretches posterior capsule of hips Asymmetrical Seated forward bend Promotes Hip Flexion- stretches hamstrings and hip rotators For classes and programs, please go to www.jonwittyoga.com

Scanning the body for Asymmetry’s introduction By Jon Witt For the full training program: https://prema-yoga-institute.mykajabi.com/Yoga-Therapeutics-Essentials For partial training program: https://prema-yoga-institute.mykajabi.com/Yoga-for-All-Bodies Jon's bio and website: http://www.jonwittyoga.com

Tips and exercise for post-C-section toning and strengthening by Jon Witt If you enjoy the videos I made, it would be really helpful if you could help subscribe, share, and like. Namaste! First, please make sure you consult with your Dr. before beginning any rehabilitation of your abdomen. The abdomen muscles post c section is weak inactivity and lose their tone, resulting in flabby or pooch like. Below is a short description of why this occurs. The procedure cuts into the fascia separate the muscles As a result causes nerve damage, loss of blood supply, and damage to the muscle itself. Without proper retraining of these muscles, it is extremely difficult to get access to the muscles. Without being able to access the muscles it is difficult to tone them. Diet is critical as excessive carbs and sugar will be a bigger factor along with consistently retracing the abdomen for achieving results in function and appearance. For more classes and programs, please visit www.jonwittyoga.com

Simple exercises and tips to relieve tension for headaches & Migraines by Jon Witt If you enjoy the videos I made, it would be really helpful if you could help subscribe, share, and like. Namaste! A short series of stretching to alleviate stress from the neck and shoulders. A small weight of 5-8lbs is used for some of the techniques in the video. For more classes and programs, please visit www.jonwittyoga.com

If you enjoy the videos I made, it would be really helpful if you could help subscribe, share, and like. Namaste! Live stream schedule- Hatha yoga class ~ Every Saturday I 9am – 9:45am (Eastern time) Handstand for beginners ~ Every Friday I 11am – 11:45 (Eastern time) Facebook user – Go to Jon’s Facebook page, scroll down to videos Instagram user – Go to @jonwittyoga, click Live Story or IGTV _________________________________ To register online zoom classes and programs, please go to www.jonwittyoga.com Tuesday Sunrise yoga - 7am eastern time Wednesday Thearapetic class - 5pm eastern time Sunday Hatha yoga class - 9:30am eastern time The class is donation-based. You could either- Venmo to: @jonwittyoga Pay pal to jonwittyoga@yahoo.com _________________________________ Stay home and practice with Jon! I will be using my online platform classes indefinitely until we as humans are no longer at risk to one another. I will also be making shorter videos on the subject of back care- yoga for scoliosis- healthy knees, healthy shoulders, chair yoga and mobility, mobility with flexibility. You can always email me with any questions you may have, to help you along the way.

If you enjoy the videos I made, it would be really helpful if you could help subscribe, share, and like. Namaste! Live stream schedule- Hatha yoga class ~ Every Saturday I 9am – 9:45am (Eastern time) Handstand for beginners ~ Every Friday I 11am – 11:45 (Eastern time) Facebook user – Go to Jon’s Facebook page, scroll down to videos Instagram user – Go to @jonwittyoga, click Live Story or IGTV _________________________________ To register online zoom classes and programs, please go to www.jonwittyoga.com Tuesday Sunrise yoga - 7am eastern time Wednesday Thearapetic class - 5pm eastern time Sunday Hatha yoga class - 9:30am eastern time The class is donation-based. You could either- Venmo to: @jonwittyoga Pay pal to jonwittyoga@yahoo.com _________________________________ Stay home and practice with Jon! I will be using my online platform classes indefinitely until we as humans are no longer at risk to one another. I will also be making shorter videos on the subject of back care- yoga for scoliosis- healthy knees, healthy shoulders, chair yoga and mobility, mobility with flexibility. You can always email me with any questions you may have, to help you along the way.

If you enjoy the videos I made, it would be really helpful if you could help subscribe, share, and like. Namaste! Live stream schedule- Hatha yoga class ~ Every Saturday I 9am – 9:45am (Eastern time) Handstand for beginners ~ Every Friday I 11am – 11:45 (Eastern time) Facebook user – Go to Jon’s Facebook page, scroll down to videos Instagram user – Go to @jonwittyoga, click Live Story or IGTV _________________________________ To register online zoom classes and programs, please go to www.jonwittyoga.com Tuesday Sunrise yoga - 7am eastern time Wednesday Thearapetic class - 5pm eastern time Sunday Hatha yoga class - 9:30am eastern time The class is donation-based. You could either- Venmo to: @jonwittyoga Pay pal to jonwittyoga@yahoo.com _________________________________ Stay home and practice with Jon! I will be using my online platform classes indefinitely until we as humans are no longer at risk to one another. I will also be making shorter videos on the subject of back care- yoga for scoliosis- healthy knees, healthy shoulders, chair yoga and mobility, mobility with flexibility. You can always email me with any questions you may have, to help you along the way.