• 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.

2) Walking meditation -
i) this involves slow, deliberate walking.
ii) Walk slowly for ten minutes focusing on each step.
iii) Focus on your breath, notice any sensations in the body.
iv) If you can practice this in nature, that’s great. If not, find a safe environment where you can walk mindfully.
v) Studies show that ten minutes of daily walking meditation improves physical symptoms, including pain. It is also shown to improve the psychological well-being in people with physical and emotional conditions.

Check-in; Centering w/ affirmation; chanting

Extend R leg, point and flex foot, switch; Extend R leg, stretch and flex toes; Switch to L; externally then internally rotate onto the sides of feet; toe raises; roll over the toes;

C/C, hands holding onto chair, squeezing shoulder blades together, isometric movements. Pelvic rotations, switch direction, torso rotations, switch direction; arms w/ palms facing out, hands to sky, look up, rotate palms outward, bring them down, chin down. Arms parallel overhead, hinge forward from hips, up again gentle backbend, Anjali mudra hands to heart center. Arms out to side to T, hands to top of head, elbows together, open elbows wide. Arms float down to side.

Arms at side, hold onto chair, alternate leg lifts, R Leg lifts, L arm up, switch; bounce on toes;

Fingers, knuckle bends to fists to straight; starfish fingers, fists; play the piano; shake out the hands, rotate wrists.

Knee to chest, switch; Goddess pose, hands on inside of thighs, arms to cactus, R forearm to R side, left arm to the sky, maybe overhead to a side bend, Switch. Move knees to L and R, movement from hips. Konasana, hinge from hips, stopping where comfortable, use hands to walk yourself back up, bounce the feet.

Spinal twist, Chair, to standing. Toe rises with balance, ½ FF; knee bends – foot to butt, switch, L knee bent, donkey kicks, switch, Stack forearms on back of chair, crocodile, Plank. Tree pose; Balance mobility lifting the knee, moving it front, side, back moving in all directions; Switch to other side. Face chair, Triangle, W3, Switch.

Reestablish posture on chair preparing for relaxation; guided meditation at a beautiful mountain lake – guide through the senses focusing on nature. Integrate the breath. Ripples on the water. Remember the calm. Close with Shanti.

Breathing integrated with movements. Hands on intercoastal/ribs noticing the 360degree movement. Importance of using the diaphragm when breathing.

Focusing on movement and breath, connecting the two to find calm and balance the nervous system. Walking meditation can do that. Slow walking, focusing on pace and breath, clearing the mind, calming the emotions.

Viveka - Discernment – paying attention and owning our ability to direct our life. We can try to show up more mindfully in our lives. Observe our feelings, senses, pain, things that make us uncomfortable. Don’t judge but practice witnessing, then try observe neutrally.

Our lives go beyond the physical. Reflect upon your purpose in life. Where can you direct your attention to serve that purpose.

Viveka – discernment - takes practice. We first need to develop our power of discrimination on the physical level, then on the energy level, the mental level, and wisdom level. Eventually we may achieve spiritual discernment.

TE - had her camera off for part of the session, then turned it on. Since I could see her I was able to modify the asanas to suit her current physical ability. She said her grandkids had spilled water on the bathroom floor and she slipped nearly falling.

EL - practiced with pleasure, it seemed. He was distracted during the guided meditation practice. I emailed later to ask if he wanted to practice 1:1 with me at some point. He said, yes, and we're scheduling that.

JTR: She was feeling more pain in her hips today than last week. Her shoulder was also bothering her. the adaptations for TE were also directed to JTR. At one point she turned off her camera. At check-out she said she needed to sit, that there was tingling in her legs.

During check-out, I asked that no one turn off their cameras if they're feeling unwell as I'd want to monitor them, and make a call if necessary. They said they understood.

NV: Followed along well during her second yoga session. She participated, and reported during check-out that felt well-balanced, calm, and in a good place.

AZ: She reminded me at check-in that she had neck issues. I told her when to adapt her neck movements as we practiced. She told me she had to leave early since she had family in her home. She was happy to have her nieces there.

I spoke more during our relaxation and meditation, providing more information about yoga wisdom. They appeared to listen and take it in. I will continue to add this kind of information throughout the practice. I was hesitant to provide too much 'yoga talk' during the first session. It appears it's possible to share this wisdom without an adverse reaction.

Next session, I will evaluate the group before offering either a seated or standing chair Sun Salutation. I plan to find another brief engaging guided relaxation for the next session. I'll weave yogic wisdom throughout the practice.