Senior Wellness Program | Holistic Health for Over 50s
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Introduction

Welcome | Course Overview
6 Pillars of Senior 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
Flexibility
Yoga & Flexibility
Strength
Heart Health
Chapter 2: Physical Health | Practice

Getting Into Postures Safely
Lying Down Posture
Healing Back Pain (Lying Down)
Core Stabilization
Sitting Posture
Upper Body Movements (Sitting)
Hands & Fingers
Standing Posture
Lower Body Movements (Standing)
Torso Movements (Standing)
Chapter 3: Balance & Coordination (For Fall Prevention) | Theory

Introduction
Being Mindful
Being Conscious
Chapter 3: Balance & Coordination (For Fall Prevention) | Practice

Mindful Walking
Standing Movements
Horse Stance
Chapter 4: 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 5: Brain Fitness (For Preventing Cognitive Decline)

Introduction
Focus and Concentration Meditation
Embodied Breathing Meditation
Standing Movements
Chapter 6: Psychological Well-being | Theory

Introduction
Joyful Living
5 Tips Upon Waking Up
Chapter 6: Psychological Well-being | Practice

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

Embodied Breathing Meditation

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