• 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.

Learning to Meditate
i. Sit or lay in a relaxed position.
ii. Bring to mind some sound that annoys you (water dripping, cars honking, etc.).
iii. Choose an affirmation, prayer, something to focus on and keep that in your mind, repeating it.
iv. When your mind wanders and other thoughts enter the mind, due to the disruptive sound or disruptive thought, acknowledge those thoughts, notice them, then let them go.
v. Visualize them floating away in the basket of hot air balloon, or on a cloud.
vi. Once you’ve practiced this a handful of times, consider the thoughts that arise, and if you can, ask yourself what underlying emotions are attached to those thoughts. Worry? Anxiety? Fear?
vii. Come up with a response when the disruption occurs. Water drips, or some people just honk their horns.
viii. Interact with the disruption again, allowing it this time to be present without attaching any thought or emotion to it.

IN CHAIR: Check-in; Centering, body alignment, clearing the mind, teach Dirga Swasam

Joint loosening with integrated breathing, repeating most movements 5x:

Head – Turn head to R, then L; chin retracts/ protracts; R ear to R shoulder, switch to L; R ear to shoulder, R arm over the head, hand on head, chin to collarbone, roll chin to center, use hand to lift head, Switch; Semi-circles with head along collarbone, R to L; then chin to R shoulder, arc up and over to L, switch.

Shoulders: shoulder rolls; should shrugs both, then one at a time; lift arms forward and up parallel, palms out, arms to the side pushing down through Jello, repeat. Arms parallel forward, fingertips to shoulders, elbows facing outward, arm circles from small to big, big to small, switch.
Arms again forward then back, squeezing the shoulder blades together, arms to front and hug; switch, putting other hand on top for next hug; Repeat.

Arms along the ribs, arms moving to the back, then to the front.

Wrist: wrist circles, pull down on the fingers of one hand, fingers up and back switch;

Fingers: Starfish, claws, paws, beaks, repeat. Play the piano, the saxophone, the drums.

C/C, spinal twist, DFD; R leg lifts/L arm lifts, switch; running in place – front, side, other side; leg tapping; straight legs, point and flex ankles; wiggle toes, relax feet to floor and bounce on them.

Standing with chair support: Tree pose, switch; tippy toes balance, onto feet, onto heels, repeat.

Close with meditation; awareness moves inward; witness your body, breath, mind, focus on present moment, repeat affirmation; Chant Shanti

Teach Dirga Swasam and the benefits of deep breathing; using the breath throughout the day to find calm, release tension, and connect the body, breath and mind.
Pain is in the brain. Pain reduces gray matter in the brain. This can be reversed Through meditation gray matter is thickened. Also, there are mental health components associated with pain.

Witnessing how you think, what you’re thinking about, being aware, empowers us to choose our feelings and how we wish to respond.
Take time to focus on an uplifting word or action. What does it mean to you? How does it make you feel?

Pratyahara, withdrawal from the senses, withdrawing our awareness from negative impressions,

This was our first session. During the intake clients share hip, knee, and shoulder pain, anxiety, and stress. All clients were able to stand with chair support to practice the supported asanas. Sharing at the check-out was also good, with clients talking about how much more relaxed they felt.

TE: Shared that she had a migraine and was taking medication. She still participated to the best of her ability. At the end she shared that she was feeling more relaxed and it had loosened her neck.

EL: Was "happy" to be doing yoga again. "My mom wants to join us but she's upstairs." He shared that the family has been going to PT for a variety of ailments, this is his R knee. It's been a while since it was hurt. Mom/Guardian reported that he was cleared for practice; and his PT was glad to hear that he was practicing.

JTR: Reported the chronic pain in her hips, knee, and shoulders. She's had multiple hip surgeries; and recently hurt her R rotator cuff. She was guided to do what was helpful, and allowed by her PCP. She, too, had a headache and had the lights dimmed in her room.

NV: Client stated that she was feeling great. She was happy and in good shape. She was looking forward to practicing, she'd never tried before. L knee pain from a previous injury. It wasn't hurting today.

AZ: Reported an equestrian accident where she hurt her neck. She had seen a chiropractor. She still wanted to be careful with her neck. She was cleared for neck movement.

I observed the clients on the big screen while teaching. I'll need to keep what appears to be chronic pain in the knees and hips in mind as I develop future sessions. I think this will be a fun group to teach. They enjoy sharing during check-in and -out.

Joint-loosening movements for the entire body. Balance asanas, stretching. Arthritis informed chair practice.

Introduce a meditation practice.