• 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.

Assigned Walking Meditation since we walked through a meadow today in her mind's eye.

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.

CHAIR: Check-in; Centering; Warm-ups to loosen joints.

Walk in Place; add swinging arms if you wish.

Everything below – 10x each side

Seated Hip March, Kick left foot back slightly, keep toes on the floor. Lift right foot off the floor, knee bent. Hold the right leg in the air 3 seconds. Hamstring Stretch w/ belt; Straight Leg Raise w/ or w/out belt; Isometric Quad Set, one leg at a time; Chair to Stand Calf Stretch (lunges) (cont.)

Standing with Chair Support; Block Squeeze with heel raises; Side Leg Raise; One Leg Balance; Step Ups w/ block touch and chair support.

Centering, guided Savasana, Meditation, Yogic wisdom, yoga mudra, closing with chant.

Guided Savasana was a 'walk to a meadow with your favorite blanket" Guided through the senses, warmth of sun on your body and clothes, smell of purple flowers, softness of breeze, beautiful blue sky, birdsong, etc. Spoke of the love and light flowing around them, connect to your True Self. Let go. Based on Pamela Seelig's savasana on pp. 91-92 of her book, Threads of Yoga.

Cultivate awareness & discernment. The more aware you are, the more mindful, we’re more likely to listen to our body and do what is best for it. Focus on your internal sensations, what do you feel, what emotions arise? Substitute pain-focused thoughts by instead paying attention to your breathing or a prayer or any other meditative technique that works for you.

Talked about Walking Meditation again.

TE: had an urgent matter to which she must attend. She joins us from work. She returned for the last 20 minutes and stated that the relaxation and meditation significantly lowered her stress level. Her postures were given differently since she was seated. She said the stretch with the belt was good! She felt it in her toes, up the back of her calf, hamstrings, all the way to her buttocks. At first there was a slight twinge but as she gently repeated it, the pain when tay and it felt great.

EL: stated he worked with his personal trainer the night before, and has no pain; his patellae are OK; there's no more swelling (older injury from last fall so there hasn't been swelling for a while). He's golfing now and thinks yoga is helping him.

JTR: On vacation.

NV: meditated for 5 minutes, stretched, was aware of her posture, "sat up tall', practiced her breathing; after class she felt stress-free, centered, and the negativity in her brain was gone. It was a good work out.

AZ: She's feeling OK; her neck is OK but she's still being careful; she felt calmer after class, and promised to check her email for Om Work.

I focused on knee exercises today after the joint loosening. I liked it, I hope they did! Everyone participated, the movement off the chair appeared to stimulate the group today. TE stayed in her chair since she missed the beginning with the joint loosening. The reading on arthritis, knee osteoarthritis, and pain management was very helpful. I signed up for Yoga for Arthritis Level One self-study which I started last night. I'm looking forward to the continuing education.

For our next session, which is our last, I may look for something fun. I'd like to introduce some new moves, and leave them with a set of chair asanas. They may want to continue practicing. I'll also transform the homework into 'prettier' colorful hand-outs in the hope that they'll print them and hang them in their home or office.