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Hello everyone. I hope this is the shape of things to come: my Vimeo on Demand channel begins today Adding @Nathan's Cheat Sheet: https://kitlaughlin.com/forums/applications/core/interface/file/attachment.php?id=811 Once the ST for GST programs are ready to go, this will be the format (but as a "Series" rather than one-off programs, as this one is). A series contains a number of 'programs'; this term will be replaced by exercises in our usage, like this: The Master the Pike Series contains 13 'programs' (exercises); you will be able to buy the series or individual exercises. Maximum flexibility for all. The program How to sit for Meditation can be rented or bought outright, for the princely sum of $3.49! And, adding here courtesy of AndrewL: A cheat sheet if anyone is interested. I have printed this and stuck to my wall, maybe will help others... How to sit for meditation limbering Slow gentle awareness inside body Elephant walk Squat, side to side, knee circles, adduction, rotation Burmese, side with tiny rotation, pelvis trunk walk forward rest, up then either side. Hook thumbs, pull forward again. Change legs over & repeat. Tailor, small contractions, pelvis forward. Stronger balance version. Seated piriformis one leg extended, then bent, breathe into inside of hip Instep, move calf, weight on hip, relieve cramp Quadricep: hold and move opposite leg. then opposite leg on stretched leg CR Lunge sequence, then bent leg, feel what the body needs, gentle, boxing compass Elbow cobra backbend, pull elbows back chest forward, sideways bends Piriformis pigeon Side bend girl seiza with lats pulling arm down Cat/dog just feel what they feel like, no particular effort, follow line around floor seeking tail bending spine. Then with hands pull push/tuck arch. Arms forward, extend reaching hands on floor, then stretch muscles under arms by grabbing one arm. Passive backbend over support (eg rolled towel or cushion), back on support, tuck tail to straighten lower back, support head, gently lower head, reach arms actively, lower tail to ground. To come out put fingers under head, tuck chin, raise head, roll off. Hands clasped behind knees forward bend, leg straightening rotations & head to mid thigh Badly done forward bend lower back via leg straightening Sit and feel Neck rotation Neck sideways, pulling down with lats, roll forward stretch lift head up. Shrug shoulders Head forward, turn look at other leg Seated spinal rotation, shoulder back and down bent elbow. Sit on sit bones, lean forward straight spine, bottom out, lean back, back forward relax tummy, hold hands, lift chest slightly, head back very slightly, side to side feeling where I am front back side to side, relax tummy relax completely, relax shoulders. Ready to sit Sincere thanks, AL