WEEK 1

Intro to PCY Pain Education

Breath Awareness

Movement Guidelines

Lumbar Awareness Practice

Recovery Expectation

WEEK 2

Pain Education Week Two

Longer Softer Smoother

Yin & Somatics: The Pelvic Clock

Gunas Meditation

Pelvic Clock Somatic Lesson

WEEK 3

Pain Education: The Brain and Pain

Addressing the Hypersensitive Nervous Systems

Meditation: Free Floating Awareness

PCY LBP Rotation Practice Week 3

Improving Rotation Lesson

Pranayama: Extended Exhale

WEEK 4

Pain Education Week IV Pain Perception

Getting to Know Your Back

Twisted Tabletop to Thread the Needle Drill

Meditation - Stillness and Non judging

Arm Arc Thoracic Mobility

A simple exercise for when you encounter pain

WEEK 5

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

WEEK 6

Pain Education: The Pain Bucket

Mobility Drill Upper Thoracic Differentiation

Getting to Know Your Back, Part 4

Dead Bug Core Level I

Chair: Legs and Core

WEEK 7

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

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