1 Calming - Body scan with breathing, 16 min
2 Calming - Simple pelvis rocking to check your state, 9 min
3 Calming - Breathing and tapping to reduce anxiety, 7 min 45 sec
4 Calming - Mini seesaw breathing to release tension, 10 min
5 Calming - Awareness of the stress response holding the breath, 21 min
6 Calming - Fully exhale to shift the stress response, 11 min
7 Shoulders - Oscillating to free the shoulders, arms in triangle, 8 min
8 Shoulders - Rocking the upper back, self hug, 10 min
9 Shoulders - Release shoulders with plunking and tapping, 16 min
10 Low back - Rocking pelvis with arms overhead, feet together, like pelvic clock 17 min
11 Low back - Tilt draped legs, arms out to side, 20 min
12 Low back - Basic pelvic clock, 33 min
13 Sitting - Waggle knees in sitting to release hips and low back, 9 min
14 Sitting - Round and arch to find a neutral spine, elbows on knees, 7 min
15 Sitting - Sidebending with one sit bone dropping, 9 min
16 Sitting - Twisting, round and turn in sitting to soften the spine, 7 min 30 sec
17 Sitting - Help for the neck, circling arm and head in sitting, 8 min
18 Jaw - Tilt head to release jaw, neck, ribs, 35 min
19 Eyes - Swiveling eyes, monitoring breath, 33 min