Chair Wellness: Holistic Health for Wheelchairs Users
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Introduction

Welcome | Course Overview
5 Pillars of Holistic Health & Wellness
How to Approach This Course
Consistency is Key
Wellness Academy Practice Protocol
The Holistic Connection
Chapter 1: Optimizing Sleep | Theory

Why Sleep Quality Matters
5 Tips for Better Sleep
The 3-2-1 Protocol
Circadian Rhythm
3 Types of Sleep Disorders
Medication
Chapter 1: Optimizing Sleep | Practice

Body Scan Meditation
Cellular Breathing
Lower Belly Breathing
Yoga Nidra
Yin Yoga & Yogic Rest
Chapter 2: Physical Health | Theory

Introduction
70 Percent Rule
Strength & Muscle
Heart Health & Flexibility
Chapter 3: Physical Health | Practice

Sitting Posture
Neck
Shoulders
Back
Upper Body
Hands & Fingers
Golden Orb | Qi Gong
Blue Dragon | Qi Gong
Water Flow | Qi Gong
Tai Chi
Chapter 3: Nutrition & Weight Management

Overview
Metabolism While Aging
Food is Personal
Disclaimer
When to Eat
Early Dinners
What to Eat
Whole Foods
Plant Based
What to Avoid Eating
How to Eat
How Much to Eat
Sweets
What to Drink
Caffeine
Alcohol
Relationship with Food
Mindful Eating
Chapter 4: Brain Fitness (For Preventing Cognitive Decline)

Introduction
Focus and Concentration Meditation
Embodied Breathing Meditation
Sitting Movements
Chapter 5: Psychological Well-being | Theory

Introduction
Joyful Living
5 Tips Upon Waking Up
Chapter 5: Psychological Well-being | Practice

Lying Down Posture
Connecting with the Breath | Breathwork
3 Step Ocean Breath | Breathwork
Box | Breathwork
Alternate Nostril | Breathwork
Physiological Sigh | Breathwork
Earth Descent | Breathwork
Pelvic Tilt | Breathwork
Calm & Relaxation | Meditation
Deep State Of Relaxation | Meditation
Dissolving Emotions | Meditation
Tonglen | Meditation
Buddha Nature | Meditation
Curiosity and Letting Go | Meditation
Letting Go | Meditation
4 Immeasurables | Meditation
Congratulations

Going Forward

5 Pillars of Holistic Health & Wellness