Somatic Lesson – Glute and Hamstrings Fluency - Empowered Self

Return to course: Moving Beyond Chronic Back Pain

Previous Lesson Previous Course Overview

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

Somatic Lesson – Glute and Hamstrings Fluency