• 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.

Read the shared articles on the vrittis, meditation - jot down notes on thoughts, questions you might have

Continue practice of Netra Vyayamam and finger compressions with Dirga Swasam.

Continue practice of asana at the wall: Surya Namaskar, Virabhadrasana II, Ardha Chandrasana - add as well Vriksasana.

Practice brahmari breath - options of the more traditional mudra or "helmet" mudra. Notice how you feel before and after the practice. Also practice gentle kapalabati - notice how you feel before and after the practice.

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Homework Update/Review

Awareness Practice

Raja: Sutra 1.2 and the Vrittis

Asana: Surya Namaskar at the wall, Vriksasana

Pranayama: Brahmari breath

Japa: Mala Meditation

Karma/Bhakti: Tikkun Olam

Shavasana & Yoga Nidra

Client presented sattvic, reporting a low-stress week overall. She found "the perfect wall" at home where she had practiced Virabhadrasana II and Ardha Chandrasana at the wall several times, as well as her pelvic tilts using the band - specifically reporting feeling the muscular challenge of the pelvic movements and beginning to feel stronger, more engaged and aware of the pelvic floor and lower abdominals. She had continued her Netra Vyayamam practice, sharing that the time and place she has found most easeful to practice is while she is in the bathtub, and she is still feeling the muscular challenge to the eye muscles with the movements. She practiced finger compressions at work at the end of the most demanding day of this particular workweek and found the practice to bring an easeful end to the day. She did not practice gentle kapalabati this week, so I encouraged her to continue exploring it as part of next week's homework.

With her goal of reducing dependence on caffeine and sugar in the afternoon she had practiced Ardha Chandrasana - and also purchased some matcha green tea, which she will begin to use this week. I encouraged her to also try the gentle kapalabati to see how the practice makes her feel at that time of the day.

She had forgotten about the Surya Namaskar at the wall, so we revisited it, and I encouraged her to spend as much time with each asana as felt good in her body. She also explored adding rotation to the lunges. enjoying how the stability of the wall allowed her to explore more range of motion with both steadiness and ease. After 4 rounds, she wanted to explore Vriksasana. While it had not been part of my plan, seeing her interest in the pose we explored it, offering both support at the wall as well as breaking down different physical and mental benefits that she had not considered when she's explored the poses in other yoga classes. She mentioned that she knows she "needs to start harder yoga," and I asked her what she meant by that. It lead into a good discussion on sutra 1.2, with the goal of yoga being "the modification of the mind stuff," and sharing a brief overview of the vrittis.

I encouraged her to find a comfortable and steady seat for Brahmari breath, exploring both the traditional and "helmet" mudra options, as well as various pitches and tones to the humming. She shared how, because there are so many pieces of equipment at the warehouse where she works that "hum" in their own ways, sometimes she finds herself closing her eyes and tuning into those hums and humming herself. She really enjoyed practicing both mudras, sharing how when she feels overwhelmed, she wants to "hide" and just be alone - and practicing Brahmari gave her a comforting sense of withdrawing.

In introducing her to mala meditation, she shared that she has a set of rosary beads at home. She enjoyed connecting with the physical sensations of the mala, and it made her curious to pull out her rosary beads again.

Our last practice was Shavasana and Yoga Nidra. She took several bolsters to find where her body felt very supported, and I guided her through the Integral Yoga scripting. After the practice she shared that, when I had mentioned at the start of the practice that Shavasana is a "rehearsal for death," and a daily opportunity to practice non-attachment and letting go, she took an opportunity to say goodbye to someone who had played a significant role in her life and had passed the week before (this person had chosen to keep their illness and decline very private, and had not allowed anyone to come and see them in their final weeks in the body).

I felt that the pace, content and space to process and reflect I offered to Karen was appropriate today. Again she is such an open and eager student, wanting to embrace all tools that can support her healing and growth - it really is a joy to spend time with her. I thought it was the right choice to include Vriksasana in her practice.

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Homework review
Awareness Practice
Raja: I'm still thinking about what to include here. While she is so open to learning anything and everything about the tools of yoga, what is the most appropriate and useful element I can share with her next session?

I had told her our next session I would introduce TRE for our physical practice - this will be a good chance for me to integrate it with other practices. I know Maria Alfero offers neurogenic yoga, which she developed to include asana within the TRE work - I'm hoping at some point in the future to take that when it's offered.