• Check in, centering, balanced hatha yoga set considering contraindications, relaxation (with imagery as appropriate),
• Balanced pranayama considering contraindications, meditation/centering.
• Include at least one suggestion from Karma, Bhakti, Raja, or Jnana Yoga tailored for this client.

Practice the 2nd sequence of Dr Loren Fishman.
Practice awareness of your breath.
Chant or hear Gayatri Mantra and observe sensations/perceptions.

“This tripod of enthusiasm, intelligence, and humility provides a stable base for your explorations. When you combine enthusiasm, intelligence, and humility, your actions become vibrant, meaningful, and joyful. However, if one of the three pillars is missing, instability develops. In brief, the yogic action defined in this aphorism simply says:
Show up to every single moment of your life with your mind and heart open.
How do you cultivate these three attitudes?
What do you do to bring aliveness into your attitude?
What motivates you?
Are you bringing enthusiasm into whatever you are doing?”
(Unravel the thread. Rubén Vásquez.)

Check-in with clients.
Talk about:
Kriya yoga (tapas, swadhyaya, ishvara pranidhana). “Kriya Yoga (...) is a set of synergistic tools that bring about inner change.” Nicolai Bachman.
“Kriya yoga consists of three components: tapas, svadhyaya, and Ishvara pranidhana. Tapas helps us assess our physical capacity; svadhyaya, mental ability, and intellectual grasp. Ishvara pranidhana allows us to see the depth of our emotional maturity.” Pandit Rajmani Tigunait https://yogainternational.com/article/view/yoga-sutra-2-1-translation-and-commentary/
Talk about Pranayama and high blood pressure prevention (PowerPoint)
CENTERING
SITTING, OBSERVING BREATH AND SENSATIONS
ASANAS(respeite seu corpo)
Warm-ups neck, shoulders, hips
The whole sequence: Tadasana, Utkatasana, Virabhadrasana I, Ardha Chandrasana, ustrasana, vashistasana, dandasana, Urdhva Mukha pashimotanasana, arm trending, Bharadvajasana (seated twist), jathara parivartanasana (supine twist), savasana.

Progressive Relaxation and deep relaxation with guided yoga nidra
PRANAYAMA: breath awareness and belly breath (I didn’t have time to explain slow bhastrika. I’ll try it next session.)
MEDITATION: naada yoga. meditation with the Gayatri mantra.

Om Bhur Bhuvah Swaha
Tat savitur varenyam
Bhargo devasya dhimahi
Dhiyo yonah prachodayat.

Embracing Earth, Heaven, and Beyond
The sacred source is revealed [reflecting Swadhaya]
Evoking the resplendent flame [reflecting Tapas]
The all-pervading light venerates us all [reflecting Iswara Pranidhana].

Devi, Nischala Joy. The Secret Power of Yoga: A Woman's Guide to the Heart and Spirit of the Yoga Sutras (p. 115). Harmony/Rodale. Kindle Edition.

CLOSING

M was distracted at the end, she didn’t lay down for savasana and was sitting with a rounded back, although I told everybody that they could do savasana sitting or laying down but always with a back support. R said to M she used to be more distracted at the beginning, but now she just lets it go when she remembers all the chores she needs to do after the session. J is improving her twists. R is practicing daily.

Today I had two cameras for better vision from different angles. We couldn’t do all the sequences today because we just left a posture when everybody understood how to do it safely, and this took time! We missed the last 4 postures. I was happy to see M, who had never done yoga before, in a beautiful ardha chandrasana with her forearms on the chair. I kept talking to them for 20 minutes more, so the session time was 110 minutes today.

Check-in with clients.
Talk about:
Avidya - Ignorance of my true essence.
Ayurveda and Self-awareness
Talk about: Kriya yoga (tapas, swadhyaya, ishvara pranidhana). “Kriya Yoga (...) is a set of synergistic tools that bring about inner change.” Nicolai Bachman
Talk about Pranayama and high blood pressure prevention (PowerPoint point and video)
CENTERING
SITTING, OBSERVING BREATH AND SENSATIONS
ASANAS(respeite seu corpo)
Warm-ups neck, shoulders, hips
The whole sequence: Tadasana, Utkatasana, Virabhadrasana I, Ardha Chandrasana, ustrasana, vashistasana, dandasana, Urdhva Mukha pashimotanasana, arm trending, Bharadvajasana (seated twist), jathara parivartanasana (supine twist), savasana.
Progressive Relaxation and deep relaxation with guided yoga nidra
PRANAYAMA: slow bhastrika
“Slow or mild bhastrika is practiced to approximately one breath every two seconds, with no undue force on inhalation or exhalation. It’s like amplified normal breathing. Slow bhastrika should be practiced by beginners and those practicing for therapeutic reasons, although it’s beneficial at all stages.
Medium bhastrika increases the speed of respiration to approximately one breath per second. Fast Bhastrika’s speed is around two breaths x second.” Swami Niranjanananda Saraswati - Prana and Pranayama.

MEDITATION
CLOSING