• 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.

Practice: Surya Namaskar at the wall/counter/chair at home - wherever she can comfortably place her hands for support.

Practice: Gentle Kapalabati - try a few different scenarios (during a break from the computer, before starting the workday on a work from home day, hitting the afternoon slump). Notice how she feels before and after the practice.

Practice: Dvesha - notice at least one thing that you avoid (it can be very simple and small). Keeping an attitude of curious and compassionate observation, ask yourself why you avoid the person/situation/whatever it might be? What if you took an opportunity when next you encounter it to pause and be with it, or even move towards it? Notice any shifts in your physical, energetic, emotional or mental layers.

Check In

Awareness Practice

Raja: The klesha of Dvesha - "the avoidance of that which causes pain or puts our pleasure at risk." (The Kleshas, Deborah Adele

Pranayama: gentle kapalabati review

Asana:

Surya Namaskar - hands on the wall, moving slowly with the breath. Added gentle rotation with the lunge, keeping one hand against the wall, the other at the waist of the front leg, rotating towards the front leg and looking over the shoulder.

Virabhadrasana II - rear foot against the wall, holding the strap (secured to the high attachment at the wall) in the front arm to give feedback on engagement of upper back and increase stretch across the chest. Encouraged softening into the hips with the exhale. Also incorporate Judith Hanson Lasater's warrior imagery. Connected the pose in a gentle flow with Utthita Parsvakonasana.

Parsvottanasana - rear foot against the wall, arms holding straps (secured to the high attachment), so that pulling against the strap into a forward hinge provides feedback to engage the upper back and keep the core engaged and spine lengthened, really allowing sensations in the hamstrings.

Mrigasana - seated, with first slow and controlled mobility for the rear hip, exhaling into external rotation, inhaling back to internal rotation, with upper body steady and supported by the hands on the floor. Then spent several minutes with the pose, adding lateral leans, gentle twists and a forward fold. Repeated the sequence on the other side.

Supta Padangusthasana - with strap, encouraging awareness of the pelvis and spine (keeping then neutral), aiming for a 6 out of 10/"goldilocks spot" intensity, encouraging a long, smooth and slow exhale.

Adho Mukha Svanasana - supported by the cradle at the hinge of the hip to decompress the lumbar spine, further release the low back. Option of "flying dog" with the feet walked up the wall approximately 24".

Shavasana - supine with head supported by the cradle at the wall to decompress the cervical spine

Yoga Nidra (Integral scripting)

Christine was the only participant today - two others cancelled the night before (I only find out about any cancellations when I arrive on Friday mornings). She presented somewhat tamasic, stating it had been a demanding week at work. I asked her what she was feeling and what she wanted to focus on - she had been experiencing excess tension in her low back, which she thought was aggravated by working from home all week and primarily sitting at her desk. I asked how often she gets a break to stand, move, stretch.. and she said "maybe every 2-3 hours."

She enjoyed Surya Namaskar at the wall. I encouraged her to change the position of her feet and hands whenever she needed to - in fact I considered it as advancing her practice, really tuning into her body and connecting with sensations present. After 4 rounds she reported that her back felt "less tight", and overall she felt warmer and more mobile. We revisited Virabhadrasana II, this time connecting it with Utthita Parsvakonasana, allowing her to feel the extension along the rear side body, as well as the engagement of the deep core. With Parsvottanasana she felt stretch through her hamstrings, noting the left group felt tighter than the right. She also enjoyed the seated practice, stating that each pose allowed her to soften into her hips more, and she felt a definite reduction in tension in the low back. I noticed that following Yoga Nidra, she took much longer to rest in stillness, more time as well in bringing movement back into her body, which I observed as giving herself more time to be present in her body and with herself. At the end of class she reported feeling relaxed and calm, yet alert.

While I was disappointed that the other members were not able to attend, I enjoyed getting to spend some individual time with Christine.

This was the final session of the case study, however I will continue the weekly class offering, keeping an overall focus on pain management and increasing flexibility, mobitility, stability and strength with support from the yoga wall.