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Week 1
1a. Relaxation Exercise (17:00)
1b. Deep Relaxation Exercise - Guided Audio
2. Introduction to Mindful Mobilizations (13:00)
3. Some Pointers on Mindful Mobilizations (5:42)
4. Mindful Mobilizations of the Spine (29:14)
5. All Spinal Mobilizations (done consecutively) (1:47)
The Neck (0:58)
Spinal Roll-Downs and Roll-Ups (2:08)
Lower Back Springs (1:55)
Spinal Twists (2:06)
Side Reaches (4:08)
Back Extensions (5:14)
Ankle Reaches (4:44)
Week 2
Mindful Mobilizations of the Shoulders and Arms - (done consecutively) (25:46)
Shoulder Claps (1:49)
Arm Circles (3:22)
Biu Gee Side Slash (3:08)
Corkscrew (3:26)
Shoulder Blade Circles (0:56)
Spine Twists and Arm Swings (1:04)
Front and Back Claps (1:43)
Overhead Claps (0:46)
Forearm Circles (3:43)
Wrist Circles (0:58)
Finger Curls (2:21)
Week 3
Mindful Mobilizations of the Hips and Legs (done consecutively) (22:14)
Tapping and Massaging (2:07)
Loosening Kick (1:57)
Knee Raises (1:36)
Lunge Back Extensions (1:32)
Horse Stance Squats (1:48)
Waist Circles (2:11)
Hip Openers (1:02)
Side Leg Swings (1:45)
Front and Back Leg Swing (1:26)
Shin Swings and Circles (1:55)
Toe Reach and Circles (1:06)
Week 4
Intro to Facebook group videos (4:29)
The Stance - Not leaning or "sitting" on the legs (2:35)
Prolonged Standing practice tips (14:21)
Demo of a correct Wing Chun Stance and ability to kick (0:47)
On CST's method of "RELAXATION" (28:37)
Q&A on Stance
Week 5
SNT's Centerline Punch Q&A (14:21)
Chain Punching Q&A (10:04)
"unbendable" arm & Joint lock defense (10:40)
Taigung - frustrations of practice and experiential understanding (26:07)
Week 6
Sparring and Self Defense techniques in this program (14:04)
Discussion on Rooting vs. the CST method of power generation (8:34)
Breaking old habits (4:48)
Week 7
Maintaining Nim Tao in combat (6:37)
Bong Sau mechanics discussion (25:59)
Multi-directional force in WC's movements (7:53)
Turning from the waist as in other Martial Arts (24:34)
Week 8
1. Introduction to Breathing Practices (29:34)
2. Introduction to Diaphragmatic Breathing (13:28)
Intro to Diaphragmatic Breathing (PDF)
Week 9
Diaphragmatic 3D Breathing (16:00)
Diaphragmatic 3D Breathing
Week 10
Introduction to Pranayama
Yogic Deep Breathing (Dirgha Svasam)
Yogic Deep Breathing (Dirgha Svasam) (12:29)
Week 11
Skull Shining Breath (Kapalabhati) (14:22)
Nerve Purifying Breath (Nadi Suddhi) (10:24)
Week 12
Guided Pranic Healing (visualization) 2
Week 13
Ujjayi (hissing) breath (9:12)
Sitali (cooling) and Sitkari (wheezing) breaths (11:57)
Week 14
Advancing in Nadi Suddhi and Kapalabhati Pranayama practices (14:18)
Week 15
Basic Wim Hof Breathwork (26:40)
Intermediate Wim Hof guided breathing session (17:57)
Beginner's Wim Hof guided breathing session (10:23)
Week 16
Bhastrika (bellows breath) - final step of Kapalabhati (9:36)
Important note on breath retention (2:41)
Week 17
Sukha Purvaka (final step of Nadi Suddhi) (14:51)
Integrating the Breath-work practice into daily life (part 1) (25:43)
Integrating the Breath-work practice into daily life (part 2) (25:57)
Week 18
3. Meditation practice – STEP 1 - Finding your 'Optimal Posture' (Part 2) (32:12)
1. Introduction to Meditation (32:40)
2. Meditation practice – STEP 1 - Finding your 'Optimal Posture' (Part 1) (16:15)
Week 19
1. Life disciplines for success in Meditation (the 8-fold path) - Part 1 (34:47)
2. Life disciplines for success in Meditation (the 8-fold path) - Part 2 (20:28)
3. Life disciplines for success in Meditation (the 8-fold path) - Part 3 (22:42)
Week 20
1. Dealing with pain and discomfort during the practice (23:50)
2. Meditation Practice - STEP 2 - Present Moment Awareness (with Noting) - part 1 (28:53)
3. Meditation Practice - STEP 2 - Present Moment Awareness (with Noting) - part 2 (26:48)
4. Ending each session with Introspection (14:21)
Week 21
1. Meditation Practice - STEP 3 - Letting Be Meditation - (part 1) (17:14)
2. Meditation Practice - STEP 3 - Letting Be Meditation - (part 2) (23:04)
3. Calming the 5 senses in Meditation (26:51)
Week 22
2. Metta (Loving Kindness) Meditation - part 2 (23:40)
1. Metta (Loving Kindness) Meditation - part 1 (25:59)
Week 23
Meditation Practice - STEP 4 - Silent Present Moment awareness (26:42)
Week 24
1. The 5 hindrances to meditation - (part 1) (28:39)
2. The 5 hindrances to meditation - (part 2) (22:42)
3. The 5 hindrances to meditation - (part 3) (20:26)
Week 25
Meditation Practice - STEP 5 - Silent Breath awarenss (start of Anapanasati) (27:41)
Week 26
Walking Meditation (28:50)
Week 27
Meditation Practice - STEP 6 - Full rentention of awareness on the Breath (16:58)
Week 28
1. Meditation Practice - Final Steps – Advancing in Anapanasati, Nimita and Jhanas (part 1) (23:16)
2. Meditation Practice - Final Steps – Advancing in Anapanasati, Nimita and Jhanas (part 2) (21:57)
3. Meditation Practice - Final Steps – Advancing in Anapanasati, Nimita and Jhanas (part 3) (27:21)
Week 29
1. The quality of Mindfulness - (part 1) (20:00)
3. The quality of Mindfulness - (part 3) (17:36)
2. The quality of Mindfulness - (part 2) (22:57)
Week 30
1. Integrating the practice into daily life - (part 1) (20:27)
2. Integrating the practice into daily life - (part 2) (28:20)
3. Integrating the practice into daily life - (part 3) (25:50)
4. Integrating the practice into daily life - (part 4) (23:49)
5. Integrating the practice into daily life - (part 5) (21:58)
4. Ending each session with Introspection
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