• 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.

1. Center in Savasana for a few minutes focusing on grounding, aligning and relaxing your body.
2. Notice, acknowledge and let go of your thoughts, find calm with your breath.
3. Remain lying down, move props and practice.
a. Supine Mountain,
b. Full Body Stretching with arms up overhead,
d. Supine Legs in the Air with strap,
e. L leg in strap, R leg extended, then while still using the strap
f. L leg to L, pause and breathe,
g. L leg to R (moving strap to opposite hand), pause and breathe,
h. Realign your body,
i. Repeat with R leg.
4. In a quiet, dark, undisturbed space relax in a supine posture using props. Get comfortable.
5. Reflection: Think about the emotions that arose during meditation when we were together. Listen to what they have to say. Take time to write down or make a mental list of any actions that came to mind that will help you process this emotion. Make a commitment to follow through with them in your daily life.

Anamaya: Seated: Check-in; Centering in Savasana w/ DS, affirmation. Beginner level alignment-based class. Overall body stretch, Wind Releasing, adding rolls, Supta Matsyendrasana. Ananda Balasana, Roll onto side, slowly come to Sukhasana, Konasana heels 30cm away from body then FF, ½ Gomukhasana, TT, C/C, DFD; Crescent Low-lunge to Ardha Hanumanasana, 5x flow, DFD, Other side; MT w/ inner awareness, Moon Salutation 1-4, DFD, ½ plank to Advasana; Sphinx add side-bends, Crocodile; Isometric Dand asana, Paschimottanasana w/strap, Windshield Wipers, Bridge, Restorative Supported Reclining Pose, Yoga Nidra. Energy Work. Closing with brief meditation (3 minutes) to notice what comes up. Chant.

Pranamaya: Breathing in Guided Meditation, using the breath to release any residual tension. Feel all 5 sensations, feeling any emotion that’s present in the body. Where is that emotion in the body, how does it feel? What are the sensations that best represents this emotion. Return to the breath when distracted.

Manomaya: Meditation on emotions and mind expression, notice what comes up. Guided meditation to proactively welcome emotions through body relaxation, then awareness of emotions, listen to the questions being asked, then answer them, allow them to rise. Take a few moments to reflect on what you’re experiencing in your body and mind.

Vijnjanamaya: Witness your body, breath, then emotions. Emotions are messengers, delivering information about actions one may need to take in your life and relationships. Witnessing the emotions, welcome them and respond to them rather than avoiding them. Reflect on the emotions that arose.

Anandamaya: Let go of any stored emotion in the body that doesn’t serve you. Keep your attention in the present moment, feeling your breath and your softened spirit.

Yogic Philosophy: Aparigraha – non-attachment, can be applied to letting go of for example, negative emotions. Let go of any stored emotion in the body that doesn’t serve you. Deepen the awareness of your innate interconnectedness.

Closed with a check-out, centering, Chant.

The Client reported that her energy level couldn't be lower. Her pain was a '3', "not too bad." She said she like the stretching. When asked if she'd like to receive manuscripts and articles, she replied, "Yes, please." MML shared that celiac is the #1 under-diagnosed disease in the USA. She reported the following symptoms, all of which she has: inflammation, G.I. issues, fatigue, and gluten sensitivity. MML self-reported that she can't sit on her heels; her IT bands 'need work' and that she has a throbbing pain in her lower left leg, "A deep pain in the shin bone. Stretching doesn't alleviate the pain. I've had chronic pain for years."

MML shared that she was very busy while her spouse was in CA. She needs to get up at 6:30am, prepare meals for her daughter with disabilities, prepare dinner when she returns from 10-hour days at work. She usually plays soccer on M/W/Th. I asked how her older daughter could help with meals. She could, we talked again about what she could be doing to assist like making a meal plan and grocery shopping. MML said her daughter was good cook, and that she could make meals. She shared several meals that they often cooked in her home.

I asked her to set a goal for self-care, and to make a commitment to follow through with them in her daily life.

The pain information was significant. While in Yoga Nidra, I talked about aparigrahpa and letting go of negative emotions.

I'm getting more comfortable with our sessions. I sometimes feel inadequate. I need to go to my studio 15 minutes before each session to center, repeating the affirmation, I am enough.

This week I need to reflect on the emotions I am feeling; and to pay attention to my interoceptive sensations. What do I want to change in my life? How can I overcome my discomfort?

For my own knowledge I will research from where the pain in her bones can stem, is it related to Lupus? Is it a symptom?

Introduce Bhramari and its benefits. Talk about the deep stillness that accompanies the heaviness of the body.

Talk about the ajna chakra in relationship to the Humming Bee Breath, focusing on both to calm the nervous system and relax the body.