• 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.

I sent this email with tips and homework:

Remember some tips for your practice during the week:

· Always observe your breath during asanas. Discovering how to breathe naturally can enhance the poses.

· Release unnecessary tension with exhalation.

· Inhale when lifting and arching your back, exhale when setting into the pose, or fold forward.

· Use the 4 corners of your feet in a balanced way for optimal support in standing poses.

· When sitting manually widen the pelvis for a better foundation for the spine.

· The balance of opposites: pulling in, reaching out/ rooting down, and extending upward, as we discussed at the beginning of the session.

· Respect your body always!

There are some resources about bone health I’d like to share with you:

Dr Loren Fishman’s website:

Dr Loren Fishman’s study:

https://journals.lww.com/topicsingeriatricrehabilitation/fulltext/2016/04000/twelve_minute_daily_yoga_regimen_reverses.3.aspx

Dr Loren Fishman’s video with the sequence we are practicing:

I also attached to this email:

The full study (PDF)

The osteoporosis sequence (PDF)

Homework:

·Take some time to think about your bone/muscle strength and balance and give them a number from 1 to 5, of which 1 is less and 5 is more.

Bone strength 1 – 2 -3 - 4 -5?

Muscle strength 1 – 2 -3 - 4 -5?

Balance 1 – 2 -3 - 4 -5?

·Practice the 12-minute video every day.

·Each time you practice, observe sensations in the body, your breath, and be present.

· Ground yourself. Maybe take a walk in nature.

Maybe you want to use a “bone diary” to check the progress of your 12-minute daily practice.

Check-in with the clients
Talk about how yoga can help with osteopenia and osteoporosis.
Yoga Philosophy: Tapas: As the bones grow stronger when we apply some force against them, also our minds grow stronger when we commit to practice. We are strengthening our spiritual muscles.
While increasing our bone density, we activate the energy centers, bringing healing to the subtle layers of ourselves.
GOAL: bone health and well-being, working in the many layers.
Today we will be aware of our root chakra or Muladhara.
Element: Earth
Purpose: Foundation
Issues: roots, grounding, nourishment, health, family, prosperity, home
Location: base of the spine, coccygeal plexus
What blocks it: fear
CENTERING
SENTADA, OBSERVAR RESPIRAÇÃO E SENSAÇÕES

ASANAS
Dr Loren Fishman’s sequence

Progressive Relaxation and deep relaxation with guided yoga nidra (Wheels of life, page 55-58)
Dirgha Swasam
MEDITATION (on the chakra with bija mantra LAM)
CLOSING

Everybody was very excited about our beginning and did the asanas according to their capacities.

I used just half of the sequence today.

Yoga Philosophy: Abhyasa and vairagya
Abhyasa (effort, regularity in your practice) and vairagya (detachment to desires) are the two wings of the bird of Self-realization.
We need a goal to what we want to achieve but we cannot expect the results will be the way we want. Letting go of expectations or desires can soften the muscles and the mind. Swami Satchidananda says: “Do your best and live the rest”.

Consciousness is elevated by Abhyasa (Devoted Practice) and Vairagya (Remembering the Self). Devoted Practice, Abhyasa, cultivates the unfolding of consciousness. Abhyasa is nurtured by a sustained, steady rhythm and a dedicated heart.
With constant Remembrance of the Self, Vairagya., all yearnings fade. When consciousness unites, it remains clear and unaffected by the external changes of nature, the gunas. This is the ultimate Vairagya. By cultivation of Abhyasa and Vairagya, the intellect becomes keen, reasoning is clear, bliss is reflected to all, and outward identification unites with the Supreme Consciousness.
(Nischala Devi. The secret power of yoga)

Another source:
https://hridaya-yoga.com/abhyasa-vairagya-the-essential-aspects-of-spiritual-life/

How can I apply these teachings to my daily practice?

Today we will be aware of our sacral/water chakra or Swaddhistana.
Element: water
Purpose: Movement and connection
Issues: movement, sensation, emotion, sexuality, desire, need, pleasure
Location: sacral plexus, lower abdomen
Demon: guilt
Try to observe the energy flow in your practice today. How do you feel the practice in your body?

CENTERING
In a sitting posture, observe sensations in your body, and observe your breath.
ASANAS(respect your body)
Dr Loren Fishman’s sequence- 5 asanas
Progressive Relaxation and deep relaxation with guided yoga nidra (observe the flow of breath, flow of prana in and out)
Dirgha Swasam
MEDITATION (on the chakra with bija mantra VAM)
CLOSING
Dr Loren Fishman’s sequence for Osteoporosis (5 asanas)

VRIKSHASANA – foot on the chair
TRIKONASANA – hand on the chair
VIRABHADRASANA 2 – chair
PARSVAKONASANA
PARIVRITA TRIKONASANA – chair
Supine twist
Viparita
SAVASANA