Lesson 1 Assessment
Track your progress through Lesson 1 and get personalized recommendations
Lesson 1: "First Contact" - Foundation Building
Master basic relaxation, body awareness, and muscle control fundamentals
Focus: Basic preparation, muscle discovery, and foundational control
Basic Preparation & Awareness
Body relaxed and comfortable during session
Can achieve full body relaxation consistently
Relaxed mental state achieved
Can calm your mind and reduce distractions
Clear mind, able to focus on guided instructions
Can maintain focus without mental chatter
Able to follow Allie's directions comfortably throughout the session
Can follow audio guidance smoothly
Base Muscle Discovery & Control
Able to identify and contract the base muscle
Can identify and contract your anal sphincter
Able to contract and hold the base muscle for 30 seconds or less
Can maintain contractions for short periods
Able to control base muscles (relax and contract quickly on command)
Can control timing and intensity precisely
Observation of slight good feelings when contracting base
Notice pleasant sensations during practice
Center Muscle Discovery & Control
Able to identify and contract the center muscle
Can identify and contract muscles around your prostate
Able to contract and hold the center muscle for 30 seconds or less
Can maintain center contractions briefly
Able to control center muscles (relax and contract quickly on command)
Have precise control over center muscle timing
Able to differentiate between the base and center muscles
Can clearly distinguish base from center contractions