• 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.

Continue: practice of Surya Namaskar, Netra Vyayamam, Finger Compressions with Dirga Swasam, and Waterfall Breath.

Practice: gentle kapalabati

Practice: notice what attachments she might experience as she goes through her day - whether they are expectations of how her husband or a co-worker might respond to something she does, or what experiences or interactions "stick" to her at the end of the day. The encouragement is to simply notice the attachments with compassionate curiosity and no judgement. Then explore some of the homework practices might help her let go at the end of the day, or prepare her for the day in the morning?

Check In

Homework review

Awareness practice

Raja: Sutra 1.12 - practice and non-attachment

Surya Namaskar - 4 rounds

Gentle asana flow: bananasana, Supta Padangusthasana, Supta Kapotasana, Supta Matsyendrasana, Ardha Bhekasana, Ardvasana - first focused on the right side, then on the left.

Supported Matsyasana - block under the shoulder blades

Viparita Karani - block under the pelvis

Shavasana and Yoga Nidra (Integral scripting)

Pranayama: finger compressions with Dirga Swasam, gentle kapalabati

Client presented tamasic, reporting a very busy week and an "emotional weekend," taking a trip to DC with her husband and father. Earlier in the day she had been feeling overwhelmed, and that between her supervisory responsibilities at work and caring for her son that she had "no time for myself." She continued saying that she allowed herself to sit with those feelings, which was very uncomfortable, to cry for a while, and then continue with the morning. I shared my admiration for her willingness to sit with what were uncomfortable feelings, release emotion and give herself that space.

She shared that she had practiced Surya Namaskar several mornings during the week, outside on her patio, where she faced the sunrise. She described the practice as a "nice warm up." She also practiced Netra Vyayamam after Surya Namaskar, and explored Waterfall Breath often before bed during the week.

I asked if she felt like exploring a few rounds of Surya Namaskar, and she did - taking her time to move and breathe through four rounds. Next I guided her through a supine and prone flow, allowing her to feel the support and connection of the ground, adding blocks and a strap as she felt necessary. Next I offered supported matsyasana as a gentle chest opener, followed by the inversion and reversal of Viparita Karani before Shavasana and Yoga Nidra, after which she reported feeling "relaxed" but also "ready to take a nap."

For Pranayama practice to give her gentle energy I guided her through a slow, gentle kapalabati practice for 3 rounds, encouraging her to take her time with each breath, and choosing 10-20 expulsions, depending on her capacity for each round. During the first round she shared that she didn't count the number of expulsions, but practiced until she felt slightly light-headed. She took a generous pause between each round, taking time to connect with the sensations in her body, as well as noticing any shifts in her energy, emotions and thoughts. After all three rounds she advised she felt "gentle pressure, but not discomfort" in her head...with "heightened awareness." She did not notice any change to sensations in her chest or change to the volume of her inhale. I also guided her through Finger Compressions with Dirga Swasam, encouraging her to tune into the sensations in the hands, evening out the breath.

I had intended more active and physically demanding asana focused on Virabhadrasana II, but felt that I needed to offer the client more gentle and supported movement, holding space for her to breathe and connect with the sensations in her body. The client seemed to enjoy turning her focus inward with Surya Namaskar, as well as all of the asana, taking time after each one to really pause and check in with herself. The pace of the session was slow, but I felt the most important offering was to just allow her the space to breathe and be. As we were finishing up the pranayama practice, her husband and son came to the fitness center preparing to head to the pool. I had wanted to explore mantra meditation a bit further, but ran out of time. I will revisit what I had initially planned for the session in our third session next Saturday.

Check In - review of homework

Awareness Practice

Asana review: Surya Namaskar

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

Ardha Chandrasana

Pranayama: Brahmari breath

Viparita Karani

Shavasana with Yoga Nidra