Overcoming Painful Sex
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Welcome
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PROGRAM INTRO
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Program Instructions: Important, Please Read!
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Evoking a Relaxation Response
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QI GONG
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Qi Gong - Breathing
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Qi Gong - Lower Body
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Qi Gong - Upper Body
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Qi Gong - Organ
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YIN YOGA
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Yin Yoga - Happy Baby
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Yin Yoga - Reclining Twist
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Yin Yoga - Frog
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Yin Yoga - Cat Pulling Tail
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Yin Yoga - Straddle
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Yin Yoga - Butterfly
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Yin Yoga - Caterpillar
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Yin Yoga - Swan
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Yin Yoga - Child's Pose
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Yin Yoga - Sphinx/Seal
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Yin Yoga - Melting Heart
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Yin Yoga - Shoelace
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Yin Yoga - Half Butterfly
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Yin Yoga - Snail
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Yin Yoga - Dangle
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30 Minute Yin Yoga Session
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BREATHING
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Trapezoid Breathing
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Lateral Costal Breathing
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Weighted Breathing
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MEDITATION
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Painful Sex Meditation
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Progressive Relaxation
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Remapping
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WHAT IS REMAPPING?
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Cat/Cow
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Pelvis Sacrum Tailbone
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Hip Rotation
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SELF CARE STRATEGIES
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EXTERNAL TECHNIQUES
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Connective Tissue Overview
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Non-Threatening Input
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Massage Roller
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Skin Rolling
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Perineal Massage
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INTERNAL TECHNIQUES
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Internal Dilator Work
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Internal Pelvic Wand
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PFM EXERCISES
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PFM Strengthening
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PFM Lengthening
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TENS intravaginal
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STRETCHING & STRENGTHENING EXERCISES
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STRETCHING & MOBILITY
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Yang Yoga
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Release Pelvic Tension
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Anchored Stretches
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Pelvic Rockers
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STRENGTHENING
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Inner Core
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Posture Workout
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Lower Body
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Balance
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Sensate Touch
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Introduction
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Phase One
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Phase Two
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Phase Three
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Foot-to-Floor Connection
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Fascia Foot Rolling
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Foot Strengthening Exercises
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Pain Education
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Introduction
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Lesson 1
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Lesson 2
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Lesson 3
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Lesson 4
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Lesson 5
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Lesson 6
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Lesson 7
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Lesson 8