• 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.

As discussed, it’s important to stop the intrusive and ruminating thoughts immediately as they come up, break the habit - nipping it in the bud, and replacing those thoughts with different positive thought and actions.
You can do: Sun Salutations – 3 rounds.
Some of the SRF asana.
Practice breathing SHHHhhhhh, breath until empty, holding the emptiness, then letting the inhale come fully and deeply. 3 rounds.
Hug yourself tenderly until you feel better.

Practice the following Hatha Yoga daily:
Netra Viyayaman - has been studied and proven effective at rescuing symptoms of PTSD. Eye Movements 20-30 sec ea.
Please remove your eye glasses. We will be moving the eyes in all directions: vertical, horizontal, and circular, keeping the head still, starting first with Vertical eye movements. Sitting comfortably with back straight, open the eyes and look all the way up and all the way down, and continue in a straight line. Move the eyes stretching them gently without straining. Next time the vision comes to the top, center the eyes close them inhale and relax.

Next move the eyes in a Horizontal direction. Open the eyes look straight over to the far right and straight over to the far left…….. and continue. Make sure the eyes move in a comfortable straight line. Next time the vision goes to the right, center the eyes close them inhale and relax.

Next doing Full Circle eye movements. Visualize the face of a clock, open your eyes look up to 12, 1, 2, 3, and continue. Move the vision to the periphery, and hit each point on the clock without pausing allowing one continuous movement. As the eye muscles begin to warm up we can increase the speed, try not to sacrifice the accuracy. Next time the eyes come up to 12, center them close them inhale and relax.

Last move the eyes in a counter-clockwise direction, open the eyes and come up to 12, 11 o’clock, 10 o’clock and continue. Netra Vyayamum strengthens the optic nerve, Tones the eye muscle, Relieves tension in the eyes, And in some cases can improve eye sight. When the eyes come to 12, center them, close them inhale and relax.

Now bring your palms together, rub them briskly creating a lot of heat, cup palms over the eyes, finger tips near the hair line and allow the warmth and darkness to sooth and relax them. Then very gently bring the finger tips down to the eyes and stroke them out towards the ears massaging them gently. Return the hands to the lap. Close the eyes and feel the effects of Netra Vyayamum.

Asana
o Sukhasana – Inhale, feel the spine lengthening and the chest expanding. Exhale roll the shoulder up back and down and maintain the feeling of openness.
o Ardhad Chandrasana against the wall – like a 5 pointed star, do against wall or with one hand a chair.
o Surya Namaskaram ( Sun Salutation) – includes an inversion (downward dog), and standing forward bend).

Standing Poses
o Indudalasana (Crescent Moon) – opens and releases the intercostal muscles between the ribs, which allows the rib cage to move more freely as we breathe.

Meditation

We discussed that Walking Meditation would work best for you at this time. It would be great if you have a park or body of water near you to practice.

Re-read the instructions on the SRF asana’s and do them regularly. The SRF asana should be done as instructed in the SRF lessons.

Consider taking Hatha Yoga classes that offers a Yoga Nidra component – twice a week at a location where yoga is offered.

We discussed the Stress Response and the difference between external and internal stressors. We discussed how conditioned internal stressors create much of the stress we experience known as long term stress. Recall examples of external and internal stressors we discussed and identify your inner stressors and write them down. We discussed that internal stressors are stressors that are under our control and the Yoga wisdom are the tools we can use to control this type of stress such as being unattached which you mentioned several times.

Review the wisdom teachings of Yoga Sutras of Patanjali that we discussed. It is helpful to re-read these sutras to help us recall and understand how the mind works:

Sutra I.1: Now the exposition of Yoga is being made.
Sutra I.2: The restraint of the modifications of the mind-stuff is Yoga.

Centering.
Netra Viyayaman - has been studied and proven effective at rescuing symptoms of PTSD.
Asana – Targeted therapeutic Hatha Yoga asana. We will practice some Hatha asana each session building on the last session:
o Sukhasana – Inhale, feel the spine lengthening and the chest expanding. Exhale roll the shoulder up back and down and maintain the feeling of openness.
o Ardhad Chandrasana against the wall – like a 5 pointed star, do against wall or with one hand a chair.
o Surya Namaskaram ( Sun Salutation) – includes an inversion (downward dog), and standing forward bend).
Standing Poses
o Indudalasana (crescent) – opens and releases the intercostal muscles between the ribs, which allows the rib cage to move more feely as we breath.

SRF Asana (discussed only)

Breathing practices – 15 minutes:
Client is a reverse breather:
o SHHHhhhh breath until empty, holding the emptiness, then letting the inhale come fully and deeply. 3 rounds.

Meditation:
o JAPA mantra [Hong-Sau]

Client was taught Stress Response Education. We discussed how conditioned internal stressors create much of the stress we experience, especially long term stress. Client was be guided to identify her major inner stressors. This discussion with examples helped client understand that stress that is internal is something she is able to have the control over and to change.
The Yoga Sutras of Patanjali, Translation and Commentary by Sri Swami Satchidananda
Sutra I.1: Now the exposition of Yoga is being made.
Sutra I.2: The restraint of the modifications of the mind-stuff is Yoga.

Client was instructed on the benefits of stopping the intrusive and ruminating thoughts immediately as they come up, breaking the habit - nipping it in the bud, and replacing those thoughts with different positive thoughts – to change the Tamasic-Rajasic pattern.

Client was instructed to re-read the instructions about the SRF asana and to do them regularly on her own. The SRF asana should be done as instructed in the SRF lessons.

Guidance was given on why it’s important to choose one path, one teacher/Guru/teaching and follow those teachings.

Client was taught Stress Response Education. We discussed how conditioned internal stressors create much of the stress we experience, especially long term stress. Client was given examples of external and internal stressors and was asked to identify her inner stressors. At this point client was able to talk from the point of her conditioned patterns of internal stress that she identified, created and unknowling maintains by constantly repeating the pattern which causes her pain. We discussed that internal stressor are stressors that are under our control and that Yoga wisdom are/is the tools we can use to control stress.
We read, studied and discussed Yoga Sutras I.1 and I.2 to gain understanding of the workings of chitta.

I felt it was a good session. Client was comfortable and was able to express that sitting in quiet and silence is not working for her and she prefers to move. So, we discussed walking meditation which is familiar to her from her Chinese background.

Client said she felt “she learned a lot from this session”.

Centering.
Asana – Targeted therapeutic Hatha Yoga asana. We will practice some Hatha asana each session building on the last session:
Standing Poses
o Nataraja – she stands up tall with the chest open and lifted. Presses the right foot into the hand and begin to draw the thigh back as you open the chest further promoting a gentle arch along the length of the spine. Continue to keep the chest lifted and the ankle or foot firmly pressing into the hand while maintaining the lift of the back thigh.

Back bending Poses
o Bhujangasana (cobra) – expands the chest, improving posture and stretching the lungs.

Forward Bending and Inversions and Twist
o Dandasana – feel the abdomen and rib cage lifting. As you rotate the upper arms outward and roll the shoulder back and own, feel the chest opening and expanding.
o Paschimottanasana (forward bending pose) – stretches the intercostal muscles of the ribs.

Body Scan.
SRF Asana (discussion only)
Breathing practices – 15 minutes:
Client is a reverse breather:
o SHHHhhhh breath until empty, holding the emptiness, then letting the inhale come fully and deeply. 3 rounds.
o Nadi Sudi to help her connect body and mind, adding/deepening.

Meditation:
o Guided meditation on love, compassion for self, surrounded with white light.
o Walking meditation

The Yoga Sutras of Patanjali, Translation and Commentary by Sri Swami Satchidananda

Sutra I.3: Then the Seer [Self] abides in His own nature.