• 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.

7. Center is a comfortable position
a. Set a timer for 5 minutes or more.
b. In a position comfortable for you right now, close the eyes, align the body, quiet the mind, follow the breath.
c. Place open-palmed hands of your heart center, draw the attention inward.
d. In your mind, take yourself to the lake, breathe in the fresh air, notice the color of the water, the sky, the tress, and plants around you,
Inhale deeply and smell the air, feel the warmth of the sun on your skin and clothes, the perfect temperature, listen. What do you hear? Birds? Water lapping at the shore? Enjoy the sounds; feel the breezed, notice the feeling still in your mouth from the cool water you drank. Settle into the tranquility that surrounds you, surrender to it. Rest here until the timer dings.
e. Bring the awareness back to the space you’re in, acknowledge the man things your body does for you each day, show it reverence. Allow yourself to be at ease and in the moment for as long as you are able.

Check-in; Supine Centering w/ breath awareness, Affirmation.
(practicing on both sides is inferred)

Seated w/ prop – arms out to side, up, prayer hands down Side-bends gazing at hand, R ear to Shldr, Chin up/down Fingers interlaced overhead, spinal twist to hands down, WWipers.

TT - on blanket, infinity hips, turn hands over to back of hands, rock body gently from side-to-side, Thread Needle, ½ plank, Crocodile, Sphinx, Revolved Sphinx, Dynamic R calf stretch w/ L knee to L elbow, Crocodile. Still Prone - Blanket under R bent knee in Sphinx to lying down.

Seated - brace R knee between both hands, turn shin bone in and out; R arm underneath knee, grab L forearm, L hand to the R knee, ankle circles to strengthen, Legs in front, towel under R knee, tense entire leg, especially the quad pressing towel into floor, Leg lifts leaning back on forearms, core engaged, hold.

Standing Using wall for support/balance - R ft back on ball of foot, ½ FF, hands on hips; R ft back turn toes under, squat; Heel raises, Lunges, Step-ups on Block, One Leg Balance.
Supine - R knee to chest (soft); Move R to L focusing on hip; hold under knee push it away while pulling toward you; R knee to chest, make subtle circles focusing on hip, Hamstring-stretch with belt, Bridge w/ block. Savasana.

Side-Lying Resting Pose with many props – relaxes, rejuvenates; calms the parasympathetic NS; quiets the mind.

Relaxation. Breathe mindfully into the abdomen, lower and upper chest while practicing. Lengthen the exhale pushing out more air for 3 more seconds. Pause, notice the space between each exhalation and inhalation; each inhalation and exhalation.

When one uses the breath to calm the mind the Pranamaya Kosha connects to the 3rd kosha, the mind-body, or Manomaya kosha.

Focus on breath, directing it to different regions of the body. Notice the physical sensations which arise, the emotional feelings. Acknowledge those feelings then continue to follow the breath, allowing it to dwell in different regions of the body. Rest in those, acknowledging them, then letting them go. Move to another region.

The mind may wander. Often several thoughts will have happened before we notice that our mind is busy. When it wanders, bring the mind first back to the breath, then the body, then the sensations, then the surrender (pranidhana).

Witness from above the body resting and at peace, surrendering it to Mother Earth. Observe the breath, let it be as it is, simply notice it. Witness the mind, creating more space between each thought until the awareness has letting go of that which doesn't serve you. Arrive at inward stillness, effortlessness, there is no exertion, nothing is forced.

Read from Jon Kabat -Zinn's "Wherever you go, There you are.

MML had a week off from Yoga Therapy. She and her family went to Colorado Springs for her annual business convention. She shared that she and her franchises received many awards. She also reported that life continues to be very stressful. She had taken the entire family with her and one of her staff. The trip was very stressful for her though. She had to be a mom and a professional. She is looked upon as a top producer and successful business woman so she must maintain the professionalism at all times since many people at the conference know or recognize her. At the same time, the internal familial troubles were many. And, her staff fell the first night, fracturing her nose and elbow! She chose not to go to the ER until the third day. MML was up for hours at night icing and not icing her fractures (this woman is 70). She was gone for one week, returning to back-to-back appointments for the entire week, and a staff who left promptly at 5pm though she had committed upon hiring, to stay as needed. She only played soccer once this week. She said she needed to go home and rest this week after work. She doesn't go alone when she goes but takes her daughter with disabilities with her, a lovely young woman who can be very talkative and in need of emotional support.

Since her youngest daughter returned from university, the level of stress at home among the two siblings now at home, and the parents and the younger one, is high. She share this. I asked what she can do differently next year, and she readily responded, not take the family. And maybe your staff could remain in VA to take care of the franchises while you're gone?

She also shared that her staff in her office who comes to her with easily solvable problems, anxiety, and marital issues. She stated that she is tired of being the one who always has to be strong.

The first hour of our session was devoted to her sharing. I was able to offer two hours instead of 90 minutes, and she had the time, so we extended the session.

This session primarily targeted the knee. Since it's a joint we stretched and strengthened the muscles and tendons surrounding the knees. We focused on the quadriceps, hamstrings, IT bands, hips, and adductors. We were at the wall for some poses in case balance was off today. It wasn't when standing on one foot, but when standing on the ball of the foot, or on curled toes, she needed support.

The Side-lying Rest pose was the restorative pose for today. I showed her how to use blankets and or pillows to support her head, back, legs and arms.

MML opens up to me about many of her stressors. I listen, try to use motivational interviewing to help her find her own solutions. I acknowledged her situation, her strength and the need to not be in charge all the time. I welcomed her to surrender, and to allow me to guide her through her practice, to let me take charge. In relaxation, to let go and listen to my voice, and follow along. She appeared to receive this well.

As you and I discussed, she needs to choose to do more for her self-care, to integrate bits of her YT practice into her daily life. I will listen and implement techniques which she may find useful.

She is out of town next Saturday so I have two weeks to plan. It will be our last session before I leave for vacation. I'd love to discuss how to round out the sessions, with tips on what I might do differently.

Maybe I'll summarize what we've done, review her Om practices, provide her with a good article on sustaining a practice, and ask her of course how she feels, did it benefit, would she like to continue, etc.