• 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.

-go to the gym and use the bicycle, rowing machine or glider machine. Something to get the body moving, burn the energy (tapas), and get the endorphins going without the walking.
-before bed can he think of 1 thing he is grateful for that happened to him during his day.
-Keep moving and stretching during the day-linking breath with movement
-Diaphragmatic breathing
-shower meditation

2 sessions:
Check in: Client stated his back has been feeling a bit sore because he's not walking as much during the day. He's in front of the computer or on calls all day trying to work on his resume, networking, job searching. When he was working, he was able to walk more. He also stated that he notices when he walks a lot, his back will hurt. He's self reporting stress level is 4. He gets ready every morning as if he's going to work, drives to a neighboring library so he can work from there. His full-time job now is his job search and all the preparation that comes with it. He's more productive outside the house.

Self reporting - doing shower meditation 3x a week. Still enjoys the meditation when he remembers. He is diaphragmatic breathing through out the day and stretching as well (side bends, cat/cows, cactus arms, head tilts, twists etc).

I asked him realisticly how much time can he give to YT/day. He said 5min/day (I'll take that small win because he's already stretching, breathing through out the day and shower meditation 3x/week. He's doing more than he realizes)

My suggestions: go to the gym and use the bicycle, rowing machine or glider machine. Something to get the body moving, burn the energy (tapas), and get the endorphins going without the walking. I also suggested: before bed can he think of 1 thing he is grateful for that happened to him during his day. He was resistant, stating he didn't see a benefit. I explained that by recounting his day and finding 1 thing that made him happy, allows himself to be present with his thoughts (mindful). It also allows him to re-feel that joy throughout his mind and body. I gave an example of that first sip of coffee in the morning-bringing the cup to his mouth, smelling the great aroma and then tasting the delicious coffee. How happy that made him feel. When I gave him the analogy, I can see a light bulb click because it made sense to him. ** I need to find more things that click/make sense to him ** (light bulb for me)

I explained tapas: the burning and discipline. Taking small steps towards his goal and cultivating a sense of self discipline. Since he is not walking, he needs to burn off the energy, the inner fire. By burning the inner fire, even when times are inconvenient or he's tired, it allows him to have self discipline, endurance which can lead to self realization.

Activities:
Grounding/centering/diaphragmatic breathing

Warm up: shoulder rolls, japa movements with the legs, seated side stretches, bouncy twists

Strengthening and lengthening movements to help with back: on back, dead bug, dead bug with arms over head with a pilates ball between hand, squeezing the ball. On back, leg 90 degree angle, lower 1/2 way (hold for 2 deep breaths) lower to a hover (hold for 2 deep breaths) 7x. Squeezing ball between thighs, bridge pose, then add the arms over head.

Table top, down dog, 3 legged dog to 3 legged plank 3x on each side. Childs pose, mountain pose, Modified Sun A, high lunge, high lunge twist, lizard, high lunge, high lunge twist. 3x Wide legged FF, skandasana

Seaated: butterfly, twist

Prone: spine, seal, shalabhasana

supine: wind shield legs, supine twist, knees into chest, happy baby

restorative yoga nidra pose with rolled blanket under knees, blanket under head and neck. Tense and release, relaxing the body and yoga nidra

Client Is still reluctant to do some of my suggestions. His back seems to be sore since he is sitting more. He is still practicing his breath work and movements. He is present during our yoga session and moving breath with movement.

I need to find more things that click/make sense to him. Take little wins. Even though 5min/day is very little, he is already doing it through out his day. He is coming to my restorative yoga class and made it to my gentle yoga class. 1 extra class/week. Win for me! Would I like to see him do more but I'll take what I can get. I know I can't push my agenda on him or else he will completely shut me out.

Burning more tapas. Maybe moving thorough a regular sun A with eyes closed-if he feels ok to do so. - thank you Sue for the suggestion
Chair pose-making it harder each time-holding the pose for longer, adding a twist, lifting heels off the mat - thank you Sue!