Lesson Plan
Lesson PlanBody Awareness
MindfulnessExercises.com - Over 1,500 free mindfulness exercises
Guided Meditations - Audio and written versions of guided meditations
Tara Brach - Guided Meditations - Audio-only guided meditations
Warming Up
Evie Vane 'Better Bondage for Every Body' - ch 4 "Warming up for Bondage" by Fuoco
Flexibility
@Cirque_Pysio - Dr. Jen Crane PT, DPT, OCS, ATC offers flexibility & injury recovery advice
Yoga Body Handbook by Lucas Rockwood chapters: "Drink More Water", "How to Stretch", "Improving Flexibility"
Mobility
MoStability - Combined Mobility and Stabilizing exercises from Equinox Gym
20 Minute Meta-Mobility - Mobility-increasing circuit workout from Equinox Gym
Animal Flow Workout - Animal Flow utilizes a dynamic range of motion across multiple planes; Equinox Gym
Shoulders
Improve Shoulder Internal & External Rotation - Upright Health tutorial (YouTube)
How to Do Shoulder PAILS & RAILS - Kinetic Sports Rehab (YouTube); strengthen at the end range of motion
Shoulder Anatomy Animated Tutorial - orthopedic surgeon Randale C. Sechrest, MD (YouTube)
Manipulation Under Anaesthesia - Demonstration of increased flexibility under anesthesia
Seated Positions
Broken Seiza (sitting on bottom, legs staggered, from kneeling) (FetLife image - requires an account to view)