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Zoe Birch (free weekly lesson)
Zoe Birch (free weekly lesson)
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Lessons and resources
resource
4+Soften+back+to+prep+for+rolling+(lift+back+by+moving+knee+away),+part+1,+31+min
From Zoe Birch (free weekly lesson)
A 31-minute audio lesson led by Zoe Birch. The lesson concerns softening the back and moving a knee away as preparation for rolling.
Checked 2026-09-30
resource
4b+Soften+back+to+prep+for+rolling,+part+2,+29+min
From Zoe Birch (free weekly lesson)
A 29-minute audio lesson titled “Soften back to prep for rolling, part 2.” The supplied text mentions yielding to the floor, softening the back, weight shifting, and preparation for rolling.
Checked 2026-09-30
resource
7+Body+scan+and+breathing,+16+min+
From Zoe Birch (free weekly lesson)
An audio lesson titled “Body scan and breathing,” with a listed duration of 16 minutes. The supplied text also references “Head through the gap,” a 41-minute lesson by Zoe Birch, and movement involving the center, limbs, and weight shifting.
Checked 2026-09-30
resource
bell+hand,+tongue+resting,+come+to+stand,+5+min
From Zoe Birch (free weekly lesson)
An audio recording titled “bell hand, tongue resting, come to stand, 5 min.” The supplied text associates it with “Five Best Calming Strategies” and Zoe Birch.
Checked 2026-09-30
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Coordinating eyes, tilting knees, 37 min
From Zoe Birch (free weekly lesson)
An audio recording titled “Coordinating eyes, tilting knees,” with a stated duration of 37 minutes. The source is the trusted zoe-birch archive.
Checked 2026-10-01
resource
Cure hunchy shoulders: rolling long arms, 31 min
From Zoe Birch (free weekly lesson)
A 31-minute audio lesson titled “Cure hunchy shoulders: rolling long arms.” The source is the trusted zoe-birch archive.
Checked 2026-10-01
resource
Distancing arms, 34 min
From Zoe Birch (free weekly lesson)
Audio recording titled “Distancing arms, 34 min.” The source filename also references long leg crosses midline and a 37-minute duration.
Checked 2026-10-01
resource
Easy diagonals for walking, 34 min
From Zoe Birch (free weekly lesson)
An audio lesson titled “Easy diagonals for walking.” The recording duration is 34 minutes.
Checked 2026-10-01
resource
Easy side bending, 33 min
From Zoe Birch (free weekly lesson)
An audio lesson titled “Easy side bending, 33 min.” The supplied file is an MP3 from the trusted zoe-birch archive.
Checked 2026-10-01
resource
Eyes in many directions, 33 min
From Zoe Birch (free weekly lesson)
An audio lesson titled “Eyes in many directions,” with a stated duration of 33 minutes. The source is the trusted zoe-birch archive.
Checked 2026-10-01
resource
Head through the gap, 41 min
From Zoe Birch (free weekly lesson)
An audio recording titled “Head through the gap,” with a stated duration of 41 minutes. The item is listed in the trusted Zoe-Birch archive.
Checked 2026-10-01
resource
jaw+like+drawer+and+stickin+tongue+out,+5+min
From Zoe Birch (free weekly lesson)
A five-minute audio titled “jaw like drawer and stickin tongue out.” It is attributed to Zoe Birch and associated with “Five Best Calming Strategies.”
Checked 2026-09-30
resource
Let go of chest tension, 33 min (back)
From Zoe Birch (free weekly lesson)
An audio lesson titled “Let go of chest tension,” with a stated duration of 33 minutes. The source filename identifies it as part 1 of “Reaching and rolling.”
Checked 2026-10-01
resource
mini+seesaws+to+release+tension,+10+min
From Zoe Birch (free weekly lesson)
An audio lesson titled “mini seesaws to release tension,” with a stated duration of 10 minutes. It is associated with the “Five Best Calming Strategies” collection.
Checked 2026-09-30
resource
Part 2: Soften achy hands and forearms, 32 min
From Zoe Birch (free weekly lesson)
An audio lesson titled “Part 2: Soften achy hands and forearms.” The recording is 32 minutes long and is provided as an MP3 file.
Checked 2026-10-01
resource
Release hand and wrist tension, part 1, 29 min
From Zoe Birch (free weekly lesson)
Audio lesson titled “Release hand and wrist tension, part 1,” with a stated duration of 29 minutes. The item is from the trusted Zoe-Birch archive.
Checked 2026-10-01
resource
Release hand and wrist tension, part 2, 31 min
From Zoe Birch (free weekly lesson)
An audio lesson titled “Release hand and wrist tension, part 2,” with a stated duration of 31 minutes. The supplied source is a Zoe Birch archive.
Checked 2026-10-01
resource
Release shoulders and mid-back with a rolled blanket, 29 min
From Zoe Birch (free weekly lesson)
An audio lesson titled “Release shoulders and mid-back with a rolled blanket.” The recording is 29 minutes long.
Checked 2026-10-01
resource
Release the shoulders and neck, 24 min
From Zoe Birch (free weekly lesson)
An audio lesson titled “Release the shoulders and neck.” The recording is 24 minutes long.
Checked 2026-10-01
resource
Slow tilting of the knees with arms behind, 33 min
From Zoe Birch (free weekly lesson)
A 33-minute audio lesson titled “Slow tilting of the knees with arms behind.” The source is the trusted Zoe Birch archive.
Checked 2026-10-01
resource
Spine like a chain, 35 min
From Zoe Birch (free weekly lesson)
An audio lesson titled “Spine like a chain.” The listed duration is 35 minutes.
Checked 2026-10-01
resource
Spine like a chain, 35 min (Copy)
From Zoe Birch (free weekly lesson)
An audio lesson titled “Spine like a chain.” The listed duration is 35 minutes.
Checked 2026-10-01
resource
Unwind the upper back, 35 min
From Zoe Birch (free weekly lesson)
An audio lesson titled “Unwind the upper back” with a duration of 35 minutes. The source is the trusted Zoe-Birch archive.
Checked 2026-10-01