• 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.

1. Set a timer for 3 minutes then practice balanced breathing during this time. Use the centering techniques we've practiced. Sit comfortably, with a lengthened spine, feet grounded, shoulder blades back and down, chin tucked; clear the mind by becoming first aware of any thoughts, acknowledge these, then let them go, returning the mind to the here and now. Inhale to a count of six, pause, breathe out to a count of six, pause. Return to normal breathing when the timer rings.

Joint loosening movements are meant to maintain supple joints and enhance a general sense of well-being.

Check -in; Centering, Intention, Om

As the body becomes calmer and more relaxed, a natural sense of peacefulness arises. Concentration improves, and there is a lightness to being in one’s body that makes everyday movements easier.

Forehead and Sinus Massage – Begin at the center of the face and move outward, drawing tension away from the face, forehead, and temples, smoothing wrinkles on the forehead and on the corners of the eyes. It may also help to loosen mucus obstructions in the nasal sinuses.

1. Place the tip of each thumb at the base of the pinky finger. Use the soft, fleshy portion of the thumb to use for massage. Place this fleshy base of the thumb against the forehead between the eyebrows.

Massage by drawing the Thumbs up and out with a stroking motion to the temples. Repeat all movements several times.

2. Next, place thumbs just below your eyes along each side of the bridge of the nose. Draw the fleshy part of your thumbs along your cheekbones out toward the temples.

3. Open your hands, Use the thumb and index finger to squeeze and knead your eyebrows from the center toward the temple.

4. Use the fleshy undersides of your index fingers to massage the lower rim of your eye sockets from the bridge of the nose, working along the cheekbone toward the temples.

Netra vyayamam - eye yoga can strengthen the eye muscles and can provide relief from eye strain and help improve eye focus. It can refresh and relax overworked eyes.

Palming gives your eyes a true break from stimulation of all types.

The Cleveland Clinic says that massaging your face can relax facial muscles, release tension and “stimulate blood flow that makes your face ‘glow.’”

Neck – Turtle retractions; protract Ear to shoulder then, lower chin to collarbone – nod your head Yes; Other side then, later shake your head No.

Shoulder - shrugs Arms relaxed at sides – Shoulder rotations; Light fists, Vertical Arm Swings, Open palms, Horizontal Arm Swings

Either seated or standing

Shoulder Rotations w/ Extended Arms - arms at shoulder level/palms up and together in front, retract/protract. Lift arms up w/ palms facing back. Cont. to rotate shldrs back and down, bend elbows, Reach fingertips on shldrs, Fingertips to sky, Arms come down parallel to floor, extend arms to a T - In/Ex accordingly

Chest expander – IN arms parallel to floor, palms forward, EX Palms touching, Reach shldrs/arms forward, IN bending elbows, palms to chest expanding it, EX – straightening arms palm together in front once more stretching shldrs/arms forward, IN – Arms open wide

Hands & Wrists – Fingers together flat handed circles, Fingers spread (Starfish) flat handed circles, Claws with wrist rotations

Abdomen & Torso – Side-stretch (not bend) Supported Torso Rotations (hands at lumbar), Cat/Cow (w/ chair support), Twists w/ hands on hips, Lift Arms out to sides/ Palms up & up overhead lower down & Swim free-style

Knees to chest

Legs & Feet - Leg swings, Kick Legs back, Knee Lift, Point toes w/ foot rotations keeping Knee centered, Ankle Flex & Point, Point and turn Ft to R/L, Ft Circles, Toe Balance

Feet slightly apart to make room, Forward Fold w/pillow on lap or not, Yoga Mudra.

Center, Relaxation, Closing, Check-out

TE: reported that she was home alone with the dogs, the rest of the family went camping. She doesn't like sleeping on the ground in a sleeping bag, and can't get up so very well when she is down on the ground. She felt good, "just the normal twinges". After, she said was relaxed. She couldn't ex- or internally rotate her feet, "maybe because of my hips." She said it sounded like popcorn kernels hitting the floor, snapping and crackling. She chose to remain seated throughout the practice. Both seated and standing options were offered.

EL: felt good, noting that he worked out the night before, and will work out with another trainer this week. He is exercising more, and his knee feels good. After, he reported that he didn't do all the postures, saying he was tired.

JTR: was still on vacation but at home after a stressful visit with family. She said she was happy to be home. They left the hotel a day earlier as well since she and her husband both had neck and shoulder pain from its pillows. After, I noted that she had practiced the shoulder movements. Yes, she said, she's regained full ROM. Excellent, I said. I asked about her about the in/external feet rotations since she was shaking her head no when we were practicing those. She, too, said, it wasn't possible for her to do.

NV: asked everyone if they were sad that it was our last session. The facilitator stated that we were working on a fall class and would let everyone know. I reminded her that she had access to the recordings through her Arc; and I'd send some brief practices to tide them over until the next time. She felt good, she told us, was busy with her social life but there were changes ahead. After, she reported that was stress-free, felt looser in her body, and couldn't wait to see us all again in the fall.

AZ: reported that she has COVID. I asked her if she felt well enough to practice or should she perhaps rest? She said, I'll try and see. She practiced at the beginning then chose to lie down on the couch. Good choice, take of yourself! After all, that's the name of our sessions, Chair Yoga for Self-Care~

This was a fun group to work with. They appeared to enjoy the check-ins and check-outs, talking to one another, offering solace and advice. I reminded them that the next time there wouldn't be intake forms but I'd still send Om practices.

I chose today to offer some useful 'yoga snacks' as Amy Wheeler calls them, and they all chuckled. I thought it important to give them simpler shorter practices they could implement. For example, for the vehicle drivers, I told them how I noticed my posture and movements the day before as I was backing out of my driveway. "I sat up taller, tucked my chin and lower ribs, turned my head to the left on an exhalation, then inhaled to center, and exhaled to the right." They were nodding as I spoke, so I continued. "And because over the last 20 years, I've nearly hit a pedestrian or two while backing out, I inhaled and practiced my spinal twists." We laughed.

I reminded them about breathing when they were feeling stressed - close the eyes, practice your deep breathing for 30 seconds or more, seek peace in your heart center. Short and sweet.

I plan to create attractive, colorful yoga snacks, I may call them something else, and send those to clients. Some people like them, others may not. I hope I can continue with this group in the fall.

No plans, vacation time!