• 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.

Good work today. Here’s a recap including the 3 practices you found most beneficial. Since you got the most results with these, I recommend focusing on them in the coming week.

Trigger Point Massage. Use the tennis ball encased in the sock. Stand with your back against the wall. Toss the ball in sock over your shoulder. Find the sore spots, then gently roll back and forth to massage the tight areas in your upper back. Remember to keep your chin lifted as much as possible while massaging those tight areas. Here’s a link with some background on this technique. https://health.clevelandclinic.org/knots-in-your-neck-how-to-try-a-trigger-point-massage-to-release-them

Tippy-toe Balancing - using a secured chair, stand facing back of chair with hands resting gently on top of chair back. Inhale while gently rising up on your toes as you lift your sternum then chin. Feel the full extension of your spine. Exhale and return to neutral. Practice 7 - 10x. Rest. Repeat, if desired, for a second set.

Seated Cats & Cows - easy to practice at your desk 2 - 3 x per day. Rest hands on thighs - inhale, engaging core, lifting sternum then chin. Feel the entire spine - from tailbone to crown of head lifting. Exhale, gently tucking chin to chest and rounding your back. Repeat 7 - 10x. Rest. Repeat, if desired, for a second set.

- CHAIR YOGA WARMUPS
- SHOULDER ROLLS -
- BALANCE - using a stable chair - stand next to the back of the chair -
— LEFT SIDE - place left hand on chair, as needed, lift your left knee - hold for count of up to 10. Release.
— RIGHT SIDE - place right hand on chair, as needed, lift your left knee - hold for count of up to 10. Release.
-- TIPPY TOE LIFTS
- STRAP - WORKING WITH ARMS & SHOULDERS MOBILITY
- Standing or sitting with feet grounded and hip-width apart
- Side-to-Side – lateral
- Standing w/ arms relaxed at your sides or sitting with hands on your thighs, take hold of strap with hands shoulder-width apart - Inhale extending arms out in front of you, lifting up skyward as far as you comfortably can. Exhale return hands to starting position. Repeat 5x - 10x.
- BREATH WORK / STRESS MGMT
- RAJA - UPEKSHA
- MEDITATION - brief sit focusing on the breath

Lots of improvising today. Curious how client suddenly found great benefit from seated Cat / Cow. We talked about the spinal extension and flexion - creating new muscle memories - no more slumping - you can lengthen the back and gently round it.
Client talked about 'Zotz' or knots in his upper back. I thought of Arturo Peal and Trigger-Point Release. Client got an old gym sock and I had a tennis ball in my car. He loved it - couldn't get over how much it helped.
We practiced the standard Balancing sequence with chair. I then suggested a Tippy-Toe balancing practice. Gently holding onto back of chair - rocking forward onto tippy toes then lengthening torso, lifting sternum and chin, then gently returning to all four corners of his feet.
He loved it. I suggested he'd practice in his pool - holding onto side wall, then rocking up and back. Fun.

I love improv. So fun and rewarding. We've made a good connection and I'm getting lots of pleasure and gratification from watching his progress. Also good to receive his genuine thanks and compliments.

We're finding a good sequence that he's enjoying and practicing more regularly. Want to keep it simple and deepen into what's already working.