• 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.

Here’s a recap of yesterday’s session. I’m thrilled that you and S-- continue to see progress in our work together. Keep it up. Based upon our discussion, I think it’s best to focus on the following practices during the week.
- MANTRA - Chin up!! I think this will be a helpful cue to you during your day. So keep your chin up!
- CHAIR YOGA
- Sufi Grinds - sitting up tall with hands on knees or thighs, circle your spine - inhale as you move forward with slight arch in your back, gently round your spine and exhale as you move back. Do 10 circles, then repeat in opposite direction - continue for 3 minutes. Sufi Grinds help the upper body to open up, stretch, relax and release tension. Your internal organs also get a great massage and the deep breathing totally cleanses and refreshes your nervous system.
- Cat / Cow - 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.
- TRIGGER POINT RELEASE - when you’re feeling your ‘Zotz’, grab your sock / tennis ball and find your way to a wall. Toss the sock over your shoulder and gently self-massage the tight areas. Doing so helps to get circulation back into the contracted muscles and open up the fascia.
- BALANCE
- 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. You can practice at the pool too - facing the pool wall with hands on the edge, 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. REMEMBER CHIN UP!
- Standing 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 BALANCING

CENTERING
CHECK-IN
CHAIR YOGA WARM UPS
TRIGGER POINT RELEASE
BALANCING
STRAP WORK
BREATHING MEDITATION

Good, steady progress. Client is visibly more relaxed and lifting chin more. Said he was at the sink in the gym locker room - actually found himself making eye contact with himself in the mirror. Said he couldn't remember the last time that happened. YAY!

For his standing balance practice, we timed it today - each side. Left side he held for 11 seconds and right side (injured knee) held it for 6 seconds. I asked that he consult with his osteopath about more ways to strengthen the right leg. He said doctor had told him to use weight machines at the gym - leg lift, etc.

I'm enjoying working w/ client and so pleased for him and the progress he's making.

More of the same. We've found a sequence that's working. I'll continue to add in one or two new practices every week just to see if there might be something else that would be truly beneficial for him. See what sticks.
Talk more about stress management and remembering to breath during difficult conversations.