• 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.

When the client wakes up in the morning, start the day with the following sequence:
• Three-part breathing
• Meditation – gratitude (to start the day)
• Gentle stretch

The client has a history of lower lumbar disk compression (bulging disk), now generally reduced flexibility, especially of the hips and knees. She has low energy and experiences fatigue. The session focused on grounding and building upper body and core strength.
• Centering – body scan, breath awareness, extended exhalation
• Joint movement – shoulders and spine
• Two rounds of seated Sun salutation
• Three rounds of Sun salutation with chair support
• Table
• Cat-cow
• Alternate arm and leg lift
• Child pose
• Thread the needle
• Downward dog
• Cobra
• Alternate arm and leg lift (prone position)
• Supine hand to big toes (with a strap)
• Supine pigeon
• Heel fly
• Seated forward fold
• Twist
• Savasana – poem followed by sound bath
• Bhramari breath
• Alternate nostril
• Meditation – gratitude (think about what she thankful for)

The client had an appointment with a doctor to address her fatigue. She is waiting for the test result. She has been travelling and therefore, has not been keeping up with home practices. She felt discomfort when her wrists extend to 90 degrees in tabletop position and therefore, I offer a blanket to place under her palm to reduce the angle of extension. Downward dog is challenging due to the lack of upper body strength.

She had a stressful week and was frazzled when I saw her. I felt that she needed grounding practice. I planned to teach ‘ha’ breath (for energizing), but I thought it might be too stimulating for the client. Therefore, I taught Bhramari breath to her instead. I also played singing bowls (emphasized on root, solar plexus and heart chakras) during the deep relaxation to reduce stress and tension. Holding Downward dog position was challenging for the client. Perhaps, child-table-downward dog flow would be better than holding the pose. I read a poem by Rumi to remind her about the divine self within.

‘There is a life-force within your soul, seek that life
There is a gem in the mountain of your body, seek that mine.
O traveler, if you are in search of that, don’t look outside, look inside yourself and seek That.’

Continue to work on improving mobility and strength (upper body and core).
• Centering – three-part breathing
• Joint movement – shoulders, spine, elbows and hips
• Sun salutation with chair support
• Child-table-downward dog dynamic
• Warrior I
• Cobra
• Alternate arm and leg lift
• Bridge
• Boat
• Bound angle pose
• Seated forward fold
• Legs up the chair
• Supine twist
• Savasana – guided imagery
• ‘Ha’ breath
• Alternate nostril
• Meditation – loving kindness meditation