• 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.

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 Balasana – child pose
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) – Note: client did not want to do shoulder stand
o Matsyansana (fish pose) - inversion – opens chest, stretches the intercostal muscles of the ribs and builds the strength and elasticity of the lungs.

Deep Relaxation (client lying down):
o Full body tensing and releasing (Seegra Savaasana).
o Body Scan.
o Yoga Nidra with affirmation and guiding her to breath deeply into the abdomen.

Breathing practices:
o 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 only).

The Yoga Sutras of Patanjali, Translation and Commentary by Sri Swami Satchidananda, and Inside the Yoga Sutras, Reverend Jaganath Carrera
Reread Sutra I.4: At other times [the Self appears to] assume the forms of the mental modifications.
You said that this Sutra helped you to understand what your Soul is, and that it helped you understand about wrong identification because talks about freeing ourselves from wrong identification. Please re-read this Sutra a few times. When you do your meditation, know that you are beginning to connect with your Soul your true Self when in meditation you are very calm, peaceful, you feel free, your breath is shallow, your mind is one pointed and uplifted.
Discussion on Bhakti Yoga – The Yoga of devotion to any name and form of the Divine. “Bhakti is not mere emotionalism but is the turning of the will as well as the intellect towards the Divine. It is supreme love of God. It leads to immortality or God-realization, Sri Swami Sivananda
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, meaning we cultivate stability, and strength through the practice and that keeps us grounded, and which provides the cushion and a safe haven for difficult times. Sutra I.4 says that “Yoga is based on self-reformation, self-control, and self-adjustment’ - we bring this about by regular practice of meditation.

You mentioned that you “freeze” when you are triggered and therefore it is hard for you to nip triggers in the bud when they arise. – We talked about your practice and how it would be beneficial for you to spend more time in silence and stillness so that you can reach higher states of meditation (like the state you described in our last session), these higher states will help you to heal. Be conscious of having love for yourself and being calm so that you can connect with your true Self, your inner friend.

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 Balasana – child pose
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) – Note: client did not want to do shoulder stand
o Matsyansana (fish pose) - inversion – opens chest, stretches the intercostal muscles of the ribs and builds the strength and elasticity of the lungs.

Deep Relaxation (client lying down):
o Full body tensing and releasing (Seegra Savaasana).
o Body Scan.
o Yoga Nidra with affirmation and guiding her to breath deeply into the abdomen. (8 minutes)

Breathing practices:
Client is a reverse breather:
o 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 only).

The Yoga Sutras of Patanjali, Translation and Commentary by Sri Swami Satchidananda, and Inside the Yoga Sutras, Reverend Jaganath Carrera

Sutra I.4: At other times [the Self appears to] assume the forms of the mental modifications.

Discussion on Bhakti, what is it like, why do we do it and how do we do it.
Bhakti – The Yoga of devotion to any name and form of the Divine. “Bhakti is not mere emotionalism, but is the turning of the will as well as the intellect towards the Divine. It is supreme love of God. It leads to immortality or God-realization, Sri Swami Sivananda.

Client did a walking meditation one time this past week on a route she knows very well and she found that she was very comfortable and conscious of her breathing.

Client reports that she has been doing Hatha Yoga, SRF asana, and meditation in the mornings. She also said that she has not been doing breathing practices so much. I guided her to continue to do the breathing practices so that she can change the reverse breathing, and we practiced in session. She reports that she sits in silence for 10 minutes after the physical practices. We had a discussion about lengthening the time she spends in stillness and silence so that she can deepen her meditation, and that this is also how she will be able to heal more quickly.
Client is still having trigger issues and finds it hard to nip thoughts and emotions in the bud because she freezes. We discussed how Yoga teaches that reaching deep meditation states helps us heal.

Sutra I.4 gave her more insight on understand about wrong identification and understanding that identification with the Soul within is what is true.

I am seeing in this client and also in other clients that wisdom teachings is rare. None of my clients have had access to these teaches. All of my clients, expect one, appreciate and are grateful for these teaches.

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.
o Dhanurasan – (bow) – stretches the pectoral muscles of the chest.

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.
o Jathara Parivartanasana (abdomina twist) – releases tension in the spine.

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 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 only).

The Yoga Sutras of Patanjali, Translation and Commentary by Sri Swami Satchidananda
Review Sutra I.4: At other times [the Self appears to] assume the forms of the mental modifications.
Wisdom Teaching:
Sutra I.5: There are five kinds of mental modifications which are either painful or painless.