• 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 asked him if he can think about some ways and we can discuss next week and maybe I can help him incorporate that into his daily routine.
Gratitude & shower meditation
Continue to stretch at home with the strap as we had done in the session.
Continue to deep breath and move during the day
Shaking, bouncy windmill twists, patting/tapping to release the tension and stress.

Check in: Client's low back pain is acting up since last night. He is in pain, self reporting pain scale - he's an 8. Client has done the gratitude before bed 1x, the shower meditation 3x, 5 min/day 1x. Hasn't gone to the gym but is stretching and breathing through out the day.

I suggested & demonstrated shaking, bouncy windmill twists, patting/tapping/sweeping the body during the day if he doesn't have time to go to the gym to release the stress and get the energy out. Storing the excess energy/stress can lead to more stress and/or chronic pain.

I reiterated Tapas: the burning and discipline. Taking small steps towards his goal and cultivating a sense of self discipline. I also reiterated he needs to self care. Take time to practice at home. Stretch, deep breaths. Use a strap and stretch. Be mindful when he stretches to feel it within the body, how does that make him feel, where does he feel it.

He said he really doesn't see what the benefit or gratitude before bed. I explained practicing gratitude helps rewire the brain to focus on positive aspects of life, which can reduce stress and improve mood. Practicing gratitude can enhance overall mental well-being by reducing stress, anxiety, and depression. It can shift focus from negative thoughts to positive ones, promoting a more optimistic outlook. I asked if he an do it at least 2x this week. He said he'll do it if he remembers. (post its, timers will not work for him. He insists he needs to incorporate it into his daily life. Not sure I have an answer right now)

I asked him since he said last week he was willing to do 5min/day and he hasn't. What can he do to incorporate the 5min/day into his life? I asked him if he can think of some ways and we can discuss next week and we can try to incorporate it into his daily routine. (I'm running out of ideas. Let's see what he comes up with next week). I explained he needs to self care, so he can try to keep his CLB pain at bay.

Win: He came to my gentle and restorative yoga classes this week. He is practicing more. He never came to 2 classes/week in addition to YT. (Maybe he needs someone guiding him and doesn't like to do it by himself? He obviously sees and feels the benefit. )

Activities:
We took it easy and slow today because of his CLB pain.

Grounding/centering, deep breathing, envisioning healing energy going to his low back. Envisioning the low back tension and pain slowly release and relaxing.

Back: Slow stretching with strap: Rolling side to side, dynamic side twists, supine twist. Pelvic Tilts, Knee-to-Chest Stretch, Piriformis Stretch-figure 4, Hamstring Stretch with Strap, IT Band Stretch with Strap-slowly bring it across your body to the opposite side, keeping your upper body flat on the floor.

Seated: sitting on a blanket-Lower Back Stretch with Strap-Sit with your legs extended in front of you. Looping the strap around your feet and hold the ends with both hands. Keeping your back straight, gently lean forward, using the strap to pull yourself deeper into the stretch. Seated figure 4, seated butterfly, seated janu sirsasana with strap.

*Avoiding going to deep and over stretching, moving slowly and smoothly, incorporating deep breath with movement to encourage relaxation of the muscles

Relaxing restorative yoga nidra pose, Did not tense and release today-afraid of more muscle cramping. Guided an extended relaxation and releasing tension of each body part.

Client took a step back today. His CLB is acting up again. He seems better after class. He stated his left hamstring was very tight.

Frustrated. I might have been a bit abrupt/short with him, when I asked to come up with some suggestions so I can help him. I felt bad and maybe I should have been more sympathetic. I didn't use the 4 locks and keys. I allowed my frustrations take over.

Wasn't able to do any of my planned session.

More stretching, strengthening for his LBP.