• 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.

Homework (adapted from "The Yamas and Niyamas" book) - based on Ishvarapranidhana.

1. Choose one thing this week that you are tightly holding onto (an outcome, a conversation, a fear). Intentionally practice letting go of the attachment to how it should go and observe how that impacts your stress or energy levels.

2. When something unexpected or frustrating happens this week, pause and say to yourself, “I surrender to the flow of life.” Reflect at the end of the day on how this shift in mindset affected your emotional response.

We will discuss at next session.

Session 3
Centering (5 min): Grounding

Discussion and Check -In (5-8 min): discuss w/ client how the week went. Did anything in particular come up for you that you would like to share? Were you able to use any of the breathwork techniques from last week to reduce stress or overwhelm at any point during the week? Discussed the "homework" and noticing tension in the body when things weren't going her way. What was that like?

Breathwork (10 min): Revisited 3-Part Breath as well as Nadi Suddhi. Introduced "Breath of Joy." Started by demonstrating it, then having NZ try it w/ me for several rounds. Spent a few minutes discussing how it felt in her body.

Yoga Philosophy (10 min): Briefly revisited 8-Fold Path and discussion around the 10 Yamas and Niyamas. Asked if she had any questions regarding what we've discussed up to this point.

Asana (20-30 min): Started by demonstrating Kali Mudra (Ksepana Mudra). Demonstrated it, and discussed it's energetic qualities and when to use it. Had my client come into Sukhasana and we explored some gentle movement in a seated position. Came into table top, cat/cow, and incorporated other movements into the practice leading from table top. Came up to downward dog into a high plank x 3. Moved into some standing sequences and flows from Warrior 1 and 2 using Kali Mudra throughout the flow.
(*Made sure to offer blanket to client for her knees when In table top.)

Relaxation (10 min): Brought client into Savasana and went through a body scan.

Closing (5 min): discussion around the session and as well homework.

This client appears to be processing nicely—she’s very open and receptive to the practices and concepts we’ve explored, especially pranayama and asana, which she truly enjoys. I’ve noticed that when we touch on themes like letting go, surrender or not carrying others’ burdens, she sometimes responds a bit defensively, quickly assuring me she’s already working on it or "has been better". It’s unclear whether this is a sign of progress or resistance, so I’ll continue to gently observe and support her through it.

I really enjoyed this session and felt well-prepared with a clear plan going in. I’m becoming more confident leading thoughtful conversations around the Yamas and Niyamas, and asking meaningful, open-ended questions felt natural with her. While her stoic and occasionally defensive nature can make things a bit challenging at times, I still feel comfortable navigating that dynamic and confident in my approach with NZ. Our strong rapport helps support the depth of our work together.

In the next session, I will reinforce the theme of Ishvarapranidhana—surrendering to the flow of life. I will begin with a brief check-in, discussing the client’s reflections from the week and how letting go of control impacted her stress and energy levels. After grounding and intention-setting with 3-part breath and the mantra “I trust the process, I release control,” I will move into calming pranayama techniques including Nadi Shodhana and Bhramari.

The asana portion will emphasize slow, fluid movement and heart-opening postures like Humble Warrior, Supported Bridge, and Puppy Pose to encourage softness and release. We will end with a guided relaxation focused on letting go, followed by reflection and encouragement to continue noticing where she can soften and surrender in daily life.

In this session I will also open up a dialogue based on the question "Who am I?" to see where the conversation goes. In this conversation, I will introduce Sutras 1.2 and 1.3.