• 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: Dirga Swasam - explore the practice at different times of the day, hands on the body, noticing all the sensations, movements present in the body.

Practice: The first 4 of the 12 asanas recommended by Dr. Fishman for osteoporosis. Use a wall, a high-backed chair, and a block

Tadasana/Mountain - option to add heel drops
Vriksasana/Tree
Virabhadrasana II/Warrior II
Trikonasana/Triangle
Parsvakonasana/Extended Side Angle

Check In

Awareness Practice

Raja: Sutra 2:46 - "The natural comfort and joy of our being is expressed when the body becomes steady." (Nischala Joy Devi)

Pranayama: Dirga Swasam - hands on belly and chest

Asana: supported at the wall with a chair and block

Tadasana - hands on the wall, exploring heel drops with this posture

Vriksasana - with back against the wall, hand on the back of the chair

Virabhadrasana II - with block held at the wall with front shin, hands on the back of the chair

Trikonasana - with back foot against the wall, top hand on the back of the chair

Parsvakonasana - with block held at the wall with front shin, back arm at chair or wall

Supta Kapotasana variation with focus on the piriformis

Supta Matsyendrasana variation with focus on the TFL

Session started a bit hectic as client had written down 3:30p instead of 3:00p for our session. (I had messaged her at 3:15p to check in, and when I had not heard anything by 3:25p, I left. She then texted at 3:30p that she was there, so I turned around and came back). Slightly rajasic in presentation, more from mild frustration at the ongoing discomfort in left hip as well as left foot and ankle.

Raja discussion was very short, encouraging the client to find the balance of effort and ease as we went through the first four postures. I also encouraged her, when in doubt add support. (Example: if she questions whether or not she should keep her hand on the chair in tree pose, go ahead and take the support.)

Client enjoyed working with the asana - she felt challenge throughout the muscles of the lower body, but the postures seemed like the just enough amount of challenge. In Parsvakonasana she felt a comfortable stretch at the top of the right hip.

As client was complaining of more tightness than usual through the left TFL, glute region and IT band, added two supine stretches for the client to explore as well during the week.

Client is able to relax fairly easily during Shavasana and Yoga Nidra.

I didn't feel as grounded going into the session as I could have been - with the time shift it was making it a tight turn around for me to get to the next class I taught after - plus when I left I had shifted my mental space to the thought, "OK, I'll need to reschedule and find another time." I'm very glad it worked out for us to still meet, but I need to be nore intentional about re-grounded when I know I need it.

I have a good relationship with her as she has been a regular attender to the weekly chair yoga class I teach at the gym, but I'm enjoying getting to know her better in this one-on-one setting.

Check In

Awareness Practice

Talk about homework practices, what did she notice?

Continue exploration of sutra 2.46

Pranayama: Gentle kapalabati

Asana: exploration of the next 4 asanas - Parivrtta Trikonasana, Salabhasana, Setu Bandhasana, Supta Padanusthasana

Introduction to meditation - has she meditated before? Has she ever explored moving meditation (with her love of outdoors this could be an enjoyable practice)?

Shavasana