Course outline

1. Introduction

   1. Welcome and intro
   2. Notes on guided meditations
   3. Notes on pranayama
   4. Notes on binaural beats music
   5. Notes on snack stretches

2. Guided meditations

   1. Meditation 1 - Audio version plus download
   2. Meditation 1 - Video version
   3. Meditation 2 - Audio version plus download
   4. Meditation 2 - Video version
   5. Meditation 3 - Audio version plus download
   6. Meditation 3 - Video version
   7. Meditation 4 - Audio version plus download
   8. Meditation 4 - Video version
   9. Meditation 5 - Audio version plus download
   10. Meditation 5 - Video version
   11. Meditation 6 - Audio version plus download
   12. Meditation 6 - Video version
   13. Meditation 7 - Audio version plus download
   14. Meditation 7 - Video version
   15. Meditation 8 - Audio version plus download
   16. Meditation 8 - Video version
   17. Meditation 9 - Audio version plus download
   18. Meditation 9 - Video version
   19. Meditation 10 - Video version
   20. Meditation 10 - Audio version with download
   21. Meditation 11 - Audio version plus download
   22. Meditation 11 - Video version
   23. Meditation 12 - Audio version with download
   24. Meditation 12 - Video version
   25. Meditation 13 - Audio version with download
   26. Meditation 13 - Video version
   27. Meditation 14 - Audio version with download
   28. Meditation 14 - Video version
   29. Meditation 15 - Audio version with download
   30. Meditation 15 - Video version
   31. Meditation 16 - Audio version with download
   32. Meditation 16 - Video version
   33. Meditation 17 - Audio version with download
   34. Meditation 17 - Video version
   35. Meditation 18 - Audio version with download
   36. Meditation 18 - Video version
   37. Meditation 19 - Audio version with download
   38. Meditation 19 - Video version
   39. Meditation 20 - Audio version with download
   40. Meditation 20 - Video version
   41. Meditation 21 - Audio version with download
   42. Meditation 21 - Video version
   43. Meditation 22 - Audio version with download
   44. Meditation 22 - Video version
   45. Meditation 23 - Audio version with download
   46. Meditation 23 - Video version
   47. Meditation 24 - Audio version with download
   48. Meditation 24 - Video version
   49. Meditation 25 - Audio version with download
   50. Meditation 25 - Video version

3. Snack stretch classes

   1. Class 1 - Weight shift with full front of body stretch
   2. Class 2 - Basic flexion and extension of spine
   3. Class 3 - Whole body rotation to same arm and leg
   4. Class 4 - Side bending of spine including side stretch
   5. Class 5 - Whole body rotation with weight shift to opposite leg
   6. Class 6 - Standing hip hinge to hamstring stretch
   7. Class 7 - Weight bearing ankle exercises plus calf stretches
   8. Class 8 - Shake out and loosen arms and legs
   9. Class 9 - Dynamic shoulder mobility
   10. Class 10 - Weight bearing and open chain hip mobility
   11. Class 11 - Stretching and freeing up of hands and wrists
   12. Class 12 - Function and mobility of shoulder girdle
   13. Class 13 - Flowing exercise for hamstrings, pelvis and spine
   14. Class 14 - Upper body connective tissue stretching
   15. Class 15 - A mini full body workout
   16. Bonus class - Time for a walk

4. Pranayama

   1. Class 1 - Breath of fire
   2. Class 2 - Ego eradicator
   3. Class 3 - Calibre of life
   4. Class 4 - Sat kriya
   5. Class 8 - Kirtan kriya
   6. Class 9 - Ujjaya breath
   7. Class 10 - Sitali breath

5. Relaxation and Focus

   1. Music 1 - Alpha
   2. Music 2 - Alpha
   3. Music 3 - Alpha
   4. Music 4 - Alpha
   5. Music 5 - Alpha
   6. Music 6 - Theta
   7. Music 7 - Theta
   8. Music 8 - Theta
   9. Music 9 - Theta
   10. Music 10 - Theta
   11. Music 11 - Delta
   12. Music 12 - Delta
   13. Music 13 - Delta
   14. Music 14 - Delta
   15. Music 15 - Delta

6. The next step

   1. For a clear mind and a vital body