Bird Dog Mobility Drill - Empowered Self

Return to course: Moving Beyond Chronic Back Pain

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Moving Beyond Chronic Back Pain

Intro to PCY Pain Education
Breath Awareness
Movement Guidelines
Lumbar Awareness Practice
Recovery Expectation

Pain Education Week Two
Longer Softer Smoother
Yin & Somatics: The Pelvic Clock
Gunas Meditation
Pelvic Clock Somatic Lesson
Body Scan

Pain Education: The Brain and Pain
Addressing the Hypersensitive Nervous Systems
Meditation: Free Floating Awareness
PCY LBP Rotation Practice Week 3
Improving Rotation Lesson
Cat Cow Drill
Pranayama: Extended Exhale

Pain Education Week IV Pain Perception
Getting to Know Your Back
Twisted Tabletop to Thread the Needle Drill
3 Part Breath
Meditation - Stillness and Non judging
Arm Arc Thoracic Mobility
A simple exercise for when you encounter pain

Sending Good News to the Nervous Systems
Quick Chair Sequence
Getting to Know Your Back, Part 3
Expand Your Breathing Options
Dhyana Meditation
Bird Dog Mobility Drill
Sitting Meditation on Sitting

Pain Education: The Pain Bucket
SeeSaw Breath
Mobility Drill Upper Thoracic Differentiation
Getting to Know Your Back, Part 4
Dead Bug Core Level I
Nadi Shodana
Chair: Legs and Core

The Embodied Self and Movement
Movement Snack: Healthy Aging Circuit
Dead Bug Level II
Genie in a Nest Mobility Drill
Pelvic Floor Breathing
Somatic Coherence
Somatic Lesson - Glute and Hamstrings Fluency

Bird Dog Mobility Drill