• 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.

Add the following asana to your practice:

Standing Poses
o Tadasana with affirmation.
o Nataraja – she stands up tall with the chest open and lifted. Presses the right foot into the hand and begin to draw the thigh back as you open the chest further promoting a gentle arch along the length of the spine. Continue to keep the chest lifted and the ankle or foot firmly pressing into the hand while maintaining the lift of the back thigh.
o Indudalasana (crescent) – opens and releases the intercostal muscles between the ribs, which allows the rib cage to move more feely as we breath.

Back bending Poses
o Bhujangasana (cobra) – expands the chest, improving posture and stretching the lungs.

Forward Bending and Inversions and Twist
o Dandasana – feel the abdomen and rib cage lifting. As you rotate the upper arms outward and roll the shoulder back and own, feel the chest opening and expanding.
o Paschimottanasana (forward bending pose) – stretches the intercostal muscles of the ribs.

Deep Relaxation (client lying down):
o Full body tensing and releasing (Seegra Savaasana).
o Body Scan – from the head down to the feet and then up again.
o Yoga Nidra.

SRF Asana practice.

Breathing practices – 15 minutes:
Client is a reverse breather:
o We reviewed of SHHHhhhh breath until empty, holding the emptiness, then letting the inhale come fully and deeply.
o Nadi Sudi (Alternate Nostril Breath) (try to do it for 5 minutes). Begin to add your affirmation when inhaling and exhaling. Inhale what you want to create in your life and exhale anything you want to release. Do the affirmation for as long as you would like during Nadi Sudi.

Meditation:
o Guided meditation on love, compassion for self, surrounded with white light.
o Walking meditation. We discussed that you can practice walking meditation when you walk to the train station very early in the morning (4:30 am) when it is very quiet and still out. This is the Sattvic time of the day. Remember to make an effort to feel and not to think while you are walking.

Review the wisdom teachings of Yoga Sutras of Patanjali that we discussed. It is helpful to re-read these sutras to help us recall and understand how the mind works:

Sutra I.3: Then the Seer [Self] abides in His own nature. During this discussion you recalled your experience last Sunday while you were meditating at the Zen Center for a few hours – in that experience that you described the calmness, peace and visions that you saw, and the desire you had to stay there forever - that is the experience of the Seer [Self] abides in His own nature. You were able to connect with your Soul – you were in the flow of meditation. Stay long in these experiences, this will help you to heal yourself.

We touched on devotion/bhakti for God in this session, lets talk more about devotion in the next session.

These foundational teachings and practices of study and meditation help us to learn and give us the tools to heal and change. Regular practice is important to build your foundation which is your steadfast anchor, that provides the cushion and a safe haven for difficult times.

Remember to stop the intrusive and ruminating thoughts immediately as they come up, break the habit - nipping it in the bud, and replacing those thoughts with different positive thought and actions.

Centering.

Asana – Targeted therapeutic Hatha Yoga asana. We will practice some Hatha asana each session building on the last session:

Standing Poses
o Tadasana with affirmation.
o Nataraja – she stands up tall with the chest open and lifted. Presses the right foot into the hand and begin to draw the thigh back as you open the chest further promoting a gentle arch along the length of the spine. Continue to keep the chest lifted and the ankle or foot firmly pressing into the hand while maintaining the lift of the back thigh.
o Indudalasana (crescent) – opens and releases the intercostal muscles between the ribs, which allows the rib cage to move more feely as we breath.

Back bending Poses
o Bhujangasana (cobra) – expands the chest, improving posture and stretching the lungs.

Forward Bending
o Dandasana – feel the abdomen and rib cage lifting. As you rotate the upper arms outward and roll the shoulder back and own, feel the chest opening and expanding.
o Paschimottanasana (forward bending pose) – stretches the intercostal muscles of the ribs.

Deep Relaxation (client lying down):
o Full body tensing and releasing (Seegra Savaasana).
o Body Scan.
o Yoga Nidra.

SRF Asana (discussion only, client has begun to practice).

Breathing practices – 15 minutes:
Client is a reverse breather:
o Review of SHHHhhhh breath until empty, holding the emptiness, then letting the inhale come fully and deeply.
o Nadi Sudi to help her connect body and mind, adding/deepening (8 minutes).

Meditation:
o Guided meditation on love, compassion for self, surrounded with white light.
o Walking meditation discussion.

Discussion on how the assignments went for client. How the personal sadhana is going?

The Yoga Sutras of Patanjali, Translation and Commentary by Sri Swami Satchidananda
Briefly reviewed Wisdom teaching - Sutra I.2 – The restraint of the modifications of the mind-stuff is Yoga / Yogas Citta Vritti Nirodhah.
Study and discussion of Sutra I.3: Then the Seer [Self] abides in His own

Client reported that she practiced the SHHHhhh breath. She practiced the asana of Sun Salutation, half moon, Ardhad Chandrasana, and the eye exercises.

Client said that while doing Nadi Sudi she was able to ‘breath into the belly.’

Client has started the SRF asana and she really likes them.

Client asked “if just doing physical asana is not enough to keep the mind from getting triggered?” I confirmed that asana is not enough to keep the mind from getting triggered and that meditation together with asana is more effective.

Client was reminded on the benefits of stopping the intrusive and ruminating thoughts immediately as they come up, breaking the habit - nipping it in the bud, and replacing those thoughts with different positive thoughts – to change the Tamasic-Rajasic pattern.

Client asked if she should not go to the Bhakti Center anymore because every time she goes there she thinks of the ‘guy’ that triggered her trauma. I shared that Sri Paramahansa Yogananda said “Environment is stronger than will power.” And therefore, if she continues going to this environment and is constantly triggered it will be difficult for her to change this pattern because she exposes herself to an environment that triggers those thoughts. Fortunately, the client has options and can go to a least two or three other different temples.

We talked about walking meditation and client will now try this when she leaves early in the morning at 4:30 am to go to the train that takes her to the temple for meditation. Client plans to go early, meditate at the temple and then volunteer there for a few hours before returning home.

Client asked the question “how deep can we go in meditation?” We were talking about Sutra I.3 when she asked the question. Just before the question, she had told me about a very nice meditation with vision experience that she had last Sunday, I referred to that experience of hers to help her understand what it takes to connect with her Soul and that if she remains in the silence and stillness and in the desire to ‘stay there forever’ that her Soul could potentially connect with God – Supreme Joy Being, and that the highest we can go is to connect with God.

I felt it was a good session. I feel we had a good and clear communication, and I feel the client benefits.

Client said she felt she was getting better.

Centering.

Asana – Targeted therapeutic Hatha Yoga asana. We will practice some Hatha asana each session building on the last session:

Standing Poses
o Tadasana with affirmation.
o Nataraja – she stands up tall with the chest open and lifted. Presses the right foot into the hand and begin to draw the thigh back as you open the chest further promoting a gentle arch along the length of the spine. Continue to keep the chest lifted and the ankle or foot firmly pressing into the hand while maintaining the lift of the back thigh.
o Indudalasana (crescent) – opens and releases the intercostal muscles between the ribs, which allows the rib cage to move more feely as we breath.

Back bending Poses
o Bhujangasana (cobra) – expands the chest, improving posture and stretching the lungs.

Forward Bending and Inversions and Twist
o Dandasana – feel the abdomen and rib cage lifting. As you rotate the upper arms outward and roll the shoulder back and own, feel the chest opening and expanding.
o Paschimottanasana (forward bending pose) – stretches the intercostal muscles of the ribs.
o Sarvangasana (shoulder stand) – Inversion.
o Matsyansana (fish pose) - inversion – opens chest, stretches the intercostal muscles of the ribs and builds the strength and elasticity of the lungs.

SRF Asana (discussion only)

Deep Relaxation (client lying down):
o Full body tensing and releasing (Seegra Savaasana).
o Body Scan.
o Yoga Nidra.

Breathing practices:
Client is a reverse breather:
o Nadi Sudi to help her connect body and mind, adding/deepening (8 minutes).

Meditation:
o Guided meditation on love, compassion for self, surrounded with white light.
o Walking meditation (discussion only).

The Yoga Sutras of Patanjali, Translation and Commentary by Sri Swami Satchidananda
Sutra I.4: At other times [the Self appears to] assume the forms of the mental modifications.
Discuss Bhakti Yoga