• 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.

3. Removing obstacles to practice self-care
i. Why do you want to practice yoga? Jot down a few words;
ii. Choose the most important ones, close your eyes, take a few deep breaths and repeat those reasons to yourself.
iii. Review your day. When do you have 5 minutes to practice? Jot down the times and set a timer.
iv. Watch a short video or follow the sheet I've sent. Or ask me for ideas!
v. Pick the time of day you wish to practice for a few minutes.
vi. Practice!

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

March in place, bending elbows as you march, lifting opposite knee

Reverse Fly with Resistance Band to strengthen upper back, shoulder and arm muscles, Seated Hip Flexor Stretch, Row w/ Resistance Band strengthen your shoulders, chest and back and improve your posture. Shadow Boxing with Resistance Band strengthen your shoulders and triceps. Jumping jacks in your Chair to improve flexibility; Cow face.
Rise to stand behind chair. Shake it out.
Pendulum exercise – R hand on back of chair, L arm hangs. Gently rock your hips and body side to side and front to back and allow the arm to sway with the momentum of the body; Thread the Needle, add an arm sweep, then a knee bend; Sun Salutation standing.
In this practice, we targeted main hip flexor muscles to increase mobility and reduce pain. Energy levels are increased and we balanced the ANS. The intention was to improve mood and better manage stress.

During relaxation, awareness was directed inward, toward letting go of feelings and emotions that weren’t serving the client; and, a greater acceptance of oneself. The increase in awareness and mindfulness would lead to improved self-care.

TE: sore from weather's effect on her joints; achy; at end of session she felt better, she said, more relaxed. Some movements caused some twinging so she let up on them.

EL: still feeling OK; exercised Wednesday night; everything was good after our session.

JTR: not feeling great, what can hurt does - knees, shoulder, hips, legs. When we finished, she felt less stressed but needed to sit again mid-way through standing poses when her back started hurting.

NV: good health; slept "wrong" on her right side and knee. At check-out, she felt energized, her mind was clear and focused, she reported.

AZ: reminded me about her neck injury from several months ago. She was prompted when not to move her head and she followed direction. She said she was feeling a little relaxed when we finished.

Having a mix of younger and older bodies, diagnoses, chronic pain, mobility, and flexibility can be challenging. When the client turns off the camera, I don't know what they're doing. I asked them to please keep them on and that I am able to cue both sitting and standing movements. And, if something goes wrong, I can call for help.

I enjoy checking-in and -out. It gives the session a different flavor. Everyone appears to greet one another and listen to comments.

After the warm-ups, I plan to focus on knee movements for osteoarthritis. I'll address cultivating awareness and discernment. I want to talk about substituting pain-focused thoughts with positive ones. Pratipaksha Bhavana, and how we can actively change intrusive or destructive thoughts by replacing them with positive ones.