• 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.

Netra Vyayamam

Surya Namaskar: take your time, focusing on feeling the movement of the breath in your body. Enjoy 3-5 breaths in each pose, feeling the sensations in each one, as well as the transitions/journeys between each pose. If you are able, find time and space to do these outside in the morning sun.

Adha Mukha Svanasana:

Setu Bandha Sarvangasana: explore both the more active option, perhaps with a block between the thighs above the knees, to feel the steadiness and strength of the lower and back body - as well as the supported version (with block or folded towels/pillow supporting and elevating the pelvis), to experience the lengthening and opening of the front body.

Supported Matsyasana: you can use a rolled up towel or blanket supporting along the spine between the shoulder blades to softly invite space through the upper chest and heart area. If you're feeling tension through the shoulders and upper back, try a low block or book - can cover with a towel if it feels too "pokey", to gently trigger point the trapezius. With both options, the goal is to feel a gentle opening through the throat as well, with no tension in the neck. If the back of your head does not comfortably contact the ground or if you feel tension in the neck, place a block or folded towel under your head for support.

Waterfall Breath: spend some time with this breath practice each day if possible, and try different positions (seated, lying down) as well as different contexts (right after work, any moments where you feel overwhelmed by thoughts) - notice how you feel both before and after the practice.

Mantra Meditation: So Hum - let go of the effort of the words. "So" with the inhale, "Hum" with the exhale. Allow yourself to feel the vibrations, whether you choose to say it out loud, whisper it, or recite silently.

Check In

Awareness Practice

Raja: Overview of the limbs of Integral Yoga, Sutra 2.36 - steadiness and sweetness, effort and ease

Pranayama: Dirga Swasam

Asana:

Adha Mukha Svanasana

Surya Namaskar - 3 rounds

Setu Bandha Sarvangasana - first unsupported, then with block under the pelvis

Supported Matsyasana - with block under the shoulder blades north/south orientation

Pranayama: Waterfall Breath - supine

Shavasana and Yoga Nidra (Integral Yoga scripting)

Netra Vyayamam

Japa: mantra meditation - "so hum"

Client presented in good spirits, slightly tamasic in physical energy despite reporting her week to be "intense." That is all she shared, and knowing from her intake that she struggles with "emotional dishonestly with myself and others," I intentionally did not want to push her to say or share anything she did not choose. She was definitely eager to practice and open to learn.

She seemed to embrace my simple overviews of the branches of Integral Yoga, as well as Sutra 2.46 - finding the balance between effort and ease, and looking to find ease on and off the mat in her practices.

After the Awareness Practice she reported "just following" my guidance through the different layers, and that she was experiencing some tightness in her forehead and soreness in the outside (greater trochanter?) area of her hips, which she attributed to excessive sitting at work. She did share that when she was at the layer of the thoughts, she felt her forehead tighten with a specific thought, asking herself, "What does that mean for me?" I paused, not wanting to push, but to give her space to share more if she chose, and she did. She remembered an interaction with a friend, who had gone through a divorce, and was now remarried and expecting another child. She was happy for her, and wondered what the return of that thought during the practice meant for her current situation? I appreciated her vulnerability to share that experience with me.

During asana practice she enjoyed the slow, mindful rounds of Surya Namaskar, reporting a warming through the muscles of her body, feeling fully in her body, and focusing on the connection with her breath. As she revisisted Adha Mukha Svanasana she felt the strength required to spend longer in that pose than during the Surya Namaskar rounds.

Moving to the more gentle and supported inversions, I gave her as much time as she chose to practice each one, also giving the bare minimum verbal guidance I felt was necessary, and offering much more silence that sound. I observed a deepening of her breath with each one, and increased abdominal movement with her inhale. After Shavasana and Yoga Nidra she reported the experience as "restful."

With Netra Vyayamam she took her time exploring each eye movement, and a generous pause between each to reflect.

With "So Hum" she shared that she had never explored a mantra meditation before, and at first felt some internal struggle with whether or not she needed to translate the words in her head. She felt a release when I had given her the cue to "let go of the effort of the words," and settled into breathing with the mantra, and enjoyed the practice.

She shared that "I love homework," and is eager to incorporate the practices into her week. I encouraged her that there is no pressure to work with any of them, and she doesn't need to do them all every day - they're not meant to be a to-do list she needs to complete. Find where they offer support to her during the week.

Really enjoyed time with this client. I felt like this session really was about offering and holding space for this client. The final round of Surya Namaskar I was there if she needed a reminder on the sequence of asana (which she didn't), and she took her time in each posture and the transitions between. With the gentle supported inversions I encouraged her to spend as much time with each one as she chose, and she spent at least 5 minutes in each - focusing on her breathing, and enjoying giving herself space.

Trying to be mindful of releasing any expectations/attachments I might be holding for this client, I am looking forward to hearing what practices she explores over the week and what she experienced during her homework.

Check In - review of homework

Awareness Practice

Sutra: 1.12

Asana review: Surya Namaskar

Virabhadrasana II - connect in a gentle flow with Surya Virabhadrasana and Utthita Parsvakonasana

Ardha Chandrasana

Pranayama: Brahmari breath, Dirga Swasam with finger compressions

Viparita Karani

Shavasana with Yoga Nidra