Course Curriculum

Week One: Change Your Pain Education

Quick Neck Reset

Movement Guidelines

Recovery Expectation

Breath Awareness

Body Scan

Week Two Calendar

Week Two: Pain Science

Pranayama: Longer Softer Smoother

Week Two Practice: Shoulder Rotation and Somatic Harmony

Somatic Lesson: Shoulder Rotation

Meditation: Free Floating Awareness

Week Three Calendar

Pain Education: Week Three

Week Three Practice: Pelvic Clock for the Neck

Pranayama: Extended Exhale

Somatic Lesson: Pelvic Clock

Gunas Meditation

Week Four Calendar

Week Four Pain Education: The role of the Brain

Yin + Somatics: Pelvis to Eyes

Pranayama: Seesaw breath

Meditation: Stillness and Non-Judging

Somatic Lesson: Arm Arc

Cat Cow Drill

Down Dog

Week Five Calendar

Week Five pain Education - What no one ever told you about pain

The Neuroscience of Pain

A Simple Exercise for When You Encounter Pain

Week Five Practice: Thoracic Strength

Expand Your Breathing Options

Somatic Lesson: Rotation and Flexion

Meditation: Dhyana

Week Six Calendar

Week Six Pain Education - Sending good news to the nervous systems

Week Six Practice: Integrated Flexion

Somatic Lesson: Improving Flexion

Thought Viruses

Mindfulness Based Interoceptive Exposure

Pranayama: 3 Part Breath

Week Seven

Week Seven - Pain Care Planning

Week Seven Practice - Thoracic Integration

Pranayama: Nadi Shodana

Somatic Lesson: Thoracic Integration