• 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.

None.

Arriving, Grounding, Centering Breaths

Shaking/Bouncing

Pranayama: Dirga Swasam

Asana at the Wall:

Tadasana - with back against the wall. Use this as a pause and reset between poses

Utthita Ashwa Sanchalanasana w/ arms in Straps -> explore rotation, where shoulders feel effort, ease

Virabhadrasana II-> front leg to wall, block at shin

Trikonasana -> reach up with strap in top hand

Viparita Trikonasana -> reach behind with strap

Utthita Parsvakonasana -> reach up with strap Create flow of the 4, Repeat other side
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Malasana/Deep Squat -> holding straps -> add side to side, sink hips back

Virabhadrasana 3 -> back foot at the wall, arms in straps

Vriksasana -> arms in straps - where do you feel the steadiness? Where is the challenge?

Garuda-> arms in straps Create flow of the 3 balance poses, Repeat other
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Uttanasana -> facing wall, holding straps

Utthita Hasta Padangusthasana -> foot on wall, holding straps (can hold one hand and reach) - option to place ankle through the loop of one strap

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Adho Mukha Svanasana -> in cradle, blocks under hands

Shavasana -> cradle under hips or neck, bolster as needed

The three participants were entirely new: Emily, her husband Todd, and friend Liz.

Liz came because it "sounded fun" and wanted to take a class with her friends. She indicated that she had no areas of pain or injury. She had no restrictions to her range of motion, but seemed to have some challenges with proprioceptive and interoceptive awareness. Encouraged her to notice where she felt movement in her body as she breathed, and to better connect with sensations, reduce her range of motion just a bit with several asana. She seemed a little annoyed that I was not encouraging her to make her movements as big as she possibly could.

Todd came because Emily wanted him to. Todd stated he had no areas of pain or injury, however was restricted in his range of motion with thoracic rotation, as well as abduction to find a wide stance with Virabhadrasana as well as Trikonasana.

Emily had been diagnosed with "tight abdominal space" and was receiving pelvic floor therapy with Dr. Casey. At check in all reported feeling "good", and energy was slightly rajasic. After centering did a little bouncing to help get the energy moving, and then introduced Dirga Swasam, which also gave me the opportunity to observe how much abdominal movement I saw with their breath. Emily was open to guidance of slowing down and spending more time with each asana, tuning into sensations in her body.

It was a little challenging to work with three brand new bodies and no time to really have a discussion or assessment beforehand. I did the best I could to observe breathing and movement, offer supported options for asanas, and guide dirga swasam with awareness of sensations in the body.

This felt just like a yoga class at the wall, which is the challenge I'm running into with Dr. Casey keeping it open to anyone who wants to come attending.