Introduction

Warm Ups (optional)

Standing Warm Up

Dynamic Warm Up

Module 01 - Building Your Base

Module 1: Building Your Base - The Pelvis, Spine, and Being Present

Routine 1B (optional)

Routine 1 C (optional)

Introduction to the Vagus Nerve

Vagus Nerve Practice: Neck Stretch + Eye Movement

Mental Practice: Defining Mindfulness + Practice

Module 02 - Building Your Base

Module 2: Establishing Stability - Core Strength and Creating Structure in Your Practice

Routine 2B (optional)

Routine 2C (optional)

Vagus Nerve Practice: Trapezius Twist Movement

Mental Practice: Intention Setting

Module 03 - Opening Up

Module 3: Opening Up - Safely Releasing and Strengthening the Chest

Routine 3B (optional)

Routine 3C (optional)

Vagus Nerve Practice: Table Top Neck Stretch + Eye Movement

Mental Practice: Awareness Practice

Module 04 - Grounding Down

Module 4: Grounding Down - Creating Balance From the Ground Up

Routine 4B (optional)

Routine 4C (optional)

Vagus Nerve Practice: Sphinx Pose Neck Turn

Mental Practice: Grounding Down Meditation (audio)

Module 05 - Finding Your Center

Module 5: Finding Your Center - Neutral Hips and Being Present

Routine 5B (optional)

Routine 5C (optional)

Vagus Nerve Practice: Audible Sigh Breath Practice

Mental Practice: Center Your Mind Meditation (audio)

Modul 06 - Creating Space

Module 6: External Hip Rotation & Giving Yourself Permission to Take Up Space

Routine 6B (optional)

Routine 6C (optional)

Vagus Nerve Practice: Neck Stretch + Eye Movement + Open Side Body

Mental Practice: Creating Space by Noticing Thoughts Meditation (audio)

Module 07 - Finding Your Edge

Module 7: The Importance of Rest and Letting Go

Routine 7B (optional)

Routine 7C (optional)

Vagus Nerve Practice: Vagus Nerve Massage

Mental Practice: Stress Relief Meditation (audio)

Module 08 - Putting It All Together

Module 8: Going With the Flow + Solidifying Your Journey

Tips to Continue Your Vagus Nerve Practice

Tips to Continue Your Mindfulness Practice

BONUS: Yoga Safety Pack

Yoga Principles to Always Fall Back On

How to Prevent Injury

How to Transition Safely

How to Do a Vinyasa + Modify

BONUS: Q&A Recordings

BONUS: Breath 101 + Practices

Intro to Breathing + Why It's Important

360 Breathing + Equal Breathing

Ocean Breath (Ujjayi Pranayama)

Blowing Bubbles

BONUS: Workshops

Flexibility Workshop

Strength Workshop

BONUS: Back Pain Relief Class Pack

Level 1 Back Pain Relief Class

Level 2 Back Pain Relief Class

Level 3 Back Pain Relief Class

Pain Management Meditation (audio)

BONUS: Smoothie Recipe Pack

BONUS: How to Create a Consistent Yoga Practice

What Makes a Strong Yoga Practice

How to Turn Your Yoga Practice into a Habit

How to Break Bad Habits

Tracking Your Yoga Journey

Building Long Term Succession In Your Yoga Practice

Mental Practice: Center Your Mind Meditation (audio)

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