• 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: Surya Namaskar at the wall - take your time, can take 3-5 breaths in each of the postures, take as many breaths as needed in the transitions between. When in doubt, go slower.

Practice: Bhramari breath with whichever mudra feels appropriate for the practice.

Practice: TRE - no more than 2x during the week, no more than 3 rounds, keeping rounds 5-8 minutes max each.

Check In

Awareness Practice

Sutra 2.46 - Sthira Sukham Asanam

Surya Namaskar - 2 rounds, wall supported

Virabhadrasana 2 - wall supported, block at shin

Virabhadrasana 1 - wall supported, block at shin

Trikonasana

Bhramari Breath - explored Shanmukhi mudra with fingers across face, as well as with fingers on top of the head ("helmet mudra")

finger compressions with breath

finger tracing with breath

TRE - 3 rounds

Shavasana

Client reported enjoying her short vacation with family - they went to an extended family reunion in Ohio. Returned yesterday and feeling the extensive car travel a bit in her low back and shoulders. Client had taken the day off and was doing some yard projects at home.

During the wall-supported rounds of Surya Namaskar, client enjoyed making adjustments as needed to explore each posture - adjusting position of the feet on the floor, hand placement on the wall - even adding a reach up with lateral lean as well as some rotation during the lunges.

Client also enjoyed with curiosity Virabhadrasana II at the wall, with a block positioned between her front shin and the wall to help feel more grounded/anchored. Gave her the intention from Judith Hanson Lasater's 30 Essential Poses of allowing the warrior to be connected to her past, focused on the future with her gaze, yet be grounded and fully present in the moment. Gave options with both warrior variations and Trikonasana for arms down/hands at waist if any discomfort or excessive fatigue in the shoulders.

Client had fun with Bhramari breath, saying she preferred the "helmet mudra" option as she felt the vibration more in her body - she felt it down through her throat and chest as well as her head. During finger compressions she noticed some tightness in the middle finger of her right hand, that improved with the compressions.

Client had practiced three rounds of TRE at home once during the week, reporting the tremors had moved from the adductors into the lower abdominal region - felt good but fatigued, as if she had "done an ab workout." Guided her through three rounds today, during which tremors seemed "smoother" on the left side, which moved up into med-back during the second round. During the third round she took a break when she felt the tremors reach her "heart." She paused, then began crying, sharing she had no idea why she was crying. Took the opportunity to affirm that the body holds not only physical tension from traumatic experiences, but emotions as well, and emotional release is normal and expected. After taking a few minutes to integrate, she shared she felt some tightness in her throat, and we talked about how the throat chakra is connected with communication in the sense of finding/recovering your voice. She shared a little of the journey she has been on coming to terms with narcissistic injury from her mother.

Client was very eager to explore TRE some more, but wanted to make sure to introduce a wisdom practice, gentle asana and pranayama beforehand. I felt honored that the client felt safe enough to share some of her trauma history with me.

Check in went a little longer than I had planned, and I got so engrossed with what she was sharing about her time with her family I overlooked my note about the pancha kosha model. I want to make sure to begin with that next session.

Check In and Awareness practice, followed by introduction to the panchakosha model.

2 rounds of Surya Namaskar at the wall to prepare the body.

Would like to explore sutra 1.12 with her - as she has been on a journey of finding the practices that support her, also want to introduce the idea of vairagya, non-attachment.

Want to introduce some supine postures, including supported fish with blocks/towels/bolster to open the chest, gentle reclining twists with as much support as needed.

Since I have training in marma and the client uses her hands as a primary tool in her bodywork, want to introduce a gentle marma practice for the hands to help with clearing channels and increased awareness.

End the session with yoga nidra.