• 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.

After a centering practice, observe your thoughts and decide which ones help you to get healthy and happy.
Practice capturing light.
Practice the alternating nostril breathing. What do you notice?
Think about: How do your life and your world would be if you lived cherishing each moment? Visualize that. Notice the sensations in your body, breath, mind emotions. Journal about what you discovered.

Check-in
Discuss about:
Ajna chakra is blocked by ILLUSION. Unblock it with spiritual connection, wisdom, universal identity, and meditation.
Who am I? In the yoga sutras, Patanjali says we are embodied awareness (“Then the seer abides in his own nature.”1.3)
“When consciousness reunites and remains undisturbed, our true Divine nature is revealed as joy. The expression of this joy is infinite love, which encompasses and then transforms everything it touches. Everywhere we look, we see the reflection of our Divine and joyful nature.”
(Devi, Nischala Joy. The Secret Power of Yoga: A Woman's Guide to the Heart and Spirit of the Yoga Sutras)
Am I what I see with my physical eyes, am I the senses? Am I what I focus on? If I am Joy and love, why I don’t feel it all the time?

Asanas:
Warm-ups, eye exercises
moon salutation,
tadasana,
fish pose,
Urdhva mukha pashimotanasana,
viparita with block,
supine twist and savasana.

Pranayama: alternate nostril breathing using Vishnu mudra, with fingers on the forehead.
Meditation gazing at the candle (capturing light*)
Closing

1. When you see something bright, colorful, or beautiful, such as the sun streaming through the leaves of a tree, a ruby-red rose, or simply a vision of beauty, be it natural or artistic, stop and take it in fully.
2. Open your eyes wide, drinking in the light and color as if you could inhale the light into your body.
3. When you have fully received the light, close your eyes and imagine you are depositing that imagery into your sixth chakra. Re-create the image in your mind until you can see it clearly. You can open and close your eyes, repeating the process, until you feel you can see the image clearly with your eyes closed.
4. This can also be done while meditating in a dark room with a candle flame. Gaze upon the flame, drinking in the light, then close your eyes and bring the image to your inner temple. 5. Do not look directly at the sun or you will damage your eyes. If you are standing in direct sun, you can actually look up at the sun with your eyes closed and still feel light coming in through your eyelids. (Judith, Anodea. Chakra Yoga)

Cin: Is having some problems with her teenage daughter. She was very dispersed after savasana.
Ro and J: emotions interference, tendency to be in the negative site.
Ro: On the twist, she felt tension and said to herself "Relax", and she could relax and enjoy the asana. She heard the sound of a tractor after Savasana and related it to the Om sound, so it was not distracting.

I can see they are improving day by day in their own way. But because Ro was my individual client before, she is getting some more subtle things.

Check-in
Discuss about:
Sahasrara chakra is blocked by ATTACHMENT. Unblock it with visualization, imagination, meditation
Talk about the benefits of practicing Kirtan Kriya. (Sat Nam)
Asanas:
Warm-ups, moon salutation, tadasana, dancer with chair support, child’s, viparita with block, supine twist and savasana.
Pranayama: alternate nostril breathing done mentally without the fingers.
Meditation: Kirtan Kriya SA TA NA MA
Chanting mantras has many benefits as calming the mind, and centering. “Findings indicate that mantra meditation interventions may have minimal to moderate beneficial effects on mental health in general populations.” https://www.sciencedirect.com/science/article/pii/S1876382018304591?ref=pdf_download&fr=RR-2&rr=8799c2579c35ad9b

Homework:
Practice Kirtan Kriya. You can alternate with DOSE or practice both.
Observe your attachments. Generally, they appear in your meditation. Try to let them go and be totally present.