• 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.

- Journaling: It is an excellent practice for relieving stress. The self-awareness and self-care help with “stress less” and “love more” themselves and others.
- Better sleep: listen to an SRF guided meditation on expanding love for 14 minutes before sleep. You can hear the recording in a supine position.
https://youtu.be/jyMn6um1NR4?si=oVfweZoUK9ocIsFm
- Affirmations: You can practice one affirmation daily, and check how you feel.

Suggested affirmations:

Affirmation in the Guided Meditation on Expanding Love (video)

“Thou art love and I'm made in Thy image. I am the cosmic sphere of love in which I behold all planets, all stars, all beings, all creation as glimmering lights. I am the love that illumines the whole universe.”

Affirmation by Power of Thought
Concentrate Thought on the forehead, and repeat the following:

“I think my life to flow
I know my life to flow
From brain to all my body to flow.
Streaks of light do shoot
Through my tissue-root.
The flood of Life through vertebrae
Doth rush through spine in froth and spray
The little cells all are drinking
Their tiny mouths all are shining
The little cells all are drinking
Their tiny mouths all are shining.”

(Paramahansa Yogananda. Scientific Healing Affirmations)

Check-in with the client
In Dean Ornish’s book “UnDo It!” he talks about the power of lifestyle medicine. His program has 4 major components: a whole-foods plant-based diet, moderate exercise as walking and strength training, stress management, love, and social support.
“In short: eat well, move more, stress less, love more.” (Dean and Anne Ornish. UnDo It!)
We will improve healing in the annamaya Kosha by working with the first two components of Dr Ornish’s theory:
Eat well: suggesting a wholesome diet, which is recommended by Dr Dean Ornishing and Ayurveda, but not a dietary plan that would be out of a yoga therapist’s scope of practice; referring her to an Ayurvedic doctor who will supervise this aspect of her healing process and give education through scientific literature available. This component will help her heart, dry mouth, and well-being in general.
Move more: using Dr Loren Fishman’s 2 sequences of asanas (we can alternate weekly) to reduce osteoporosis, balance issues, and stiffness in her back.

Yoga Philosophy: Avidya or ignorance of our true selves is the cause of all diseases.

CENTERING
SITTING, OBSERVING BREATH AND SENSATIONS
ASANAS(respect your body)
vrikshasana – foot on the chair
trikonasana – hand on the chair
virabhadrasana 2 – chair
parsvakonasana
parivrita trikonasana – chair
salabhasana – cobra variation -floor
setubhandasana – floor – block under sacrum forearms pressing down, bent elbows
supta padangustasana 1 - chair – sitting, strap on the foot, leg straight
supta padangustasana 2 - chair – sitting, strap on the foot, leg to the side
marichiasana 3 – foot on the chair standing
matsyendrasana – chair sitting
savasana

Progressive Relaxation and deep relaxation with guided yoga nidra (stress less)
PRANAYAMA: dirgha swasan
MEDITATION pranayama with imagery (love more- heart chakra meditation)
CLOSING

She said she was very sensitive (which is typical of the vata type) but not so much anymore. She went to the ayurvedic doctor that I referred to her and she is practicing abhyanga practically every day, and her diet is changing too. She can see in 2 weeks a difference in her body and even how she thinks. People cut her on traffic and she doesn’t care too much anymore.
We talked about the care plan. We are going to work on the 4 components of Dr Dean Ornish's program: eat well, move more, stress less, and love more.
I reminded her to strengthen her social support, go talk to friends, and have fun. The “love more” aspect is as important as having a good diet. The “eat well” she is already doing what her ayurvedic doctor prescribed.
She’s been doing bed yoga (tensing and relaxing each muscle) before getting up.
She feels tightness on her inner tights.
At the beginning of the session, we did dirgha swasan, and alternate nostril breathing at the end. I could see that she was not doing the 3 part breath very well then we stayed a little longer there, which was very good. I told her that is the base pranayama to practice with the asanas.
She said today she was born with a dislocated left hip, it’s why she doesn’t have too much flexibility on the left hip, and maybe tightness in her groins.

This session went so smoothly and it was so fun that we didn’t realize we went over time. She said that time passes fast when we are having fun.
I would have cut it short if I noticed the client wanted to leave earlier, but that was not the case.
I didn't have time to practice the whole asana sequence. But I think she needed to talk and that's ok.

- Check in with the client
Yoga Philosophy: 4 locks and 4 keys - to create peace of mind.
Dr Loren Fishman’s 2nd sequence for osteoporosis

Tadasana - standing, hand on the chair for more balance
Utkatasana- standing, chair, and wall
Virabhadrasana I- standing, chair as support
Ardha Chandrasana - standing, chair, and wall as support
Ustrasana - sitting on the chair
Vashistasana- lying on the floor, wall support, and knee bend
Dandasana - sitting on the floor, block against the wall for better posture (specifically good for stiff back).
Urdhva Mukha pashimotanasana - back bend with back on the floor for better support.
Arm trending
Bharadvajasana (seated twist) - sitting on the chair
Jathara parivartanasana (supine twist) - lying on the floor
Savasana.
Progressive Relaxation and deep relaxation with guided yoga nidra
PRANAYAMA: alternate nostril breathing
MEDITATION pranayama with imagery
CLOSING