• 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.

- MANTRA - 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.
- Cherry Picking - chin up with alternating arm raises - remember to use the breath - inhale as you reach and exhale as you return hand to thigh.
- TRIGGER POINT RELEASE, as needed
- BALANCE
- Tippy-toe Balancing - standing facing pool wall or 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.

-CENTERING / CHECK-IN – Pain Scale - Zotz / Stress Scale
-CHAIR YOGA WARMUPS – Bottoms up
- 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 - MEASURE - 12
— RIGHT SIDE - place right hand on chair, as needed, lift your left knee -MEASURE - 7
— TIPPY TOES – for a count of 10 - repeat 5 - 7 X
- TPR
- STRAP - WORKING WITH ARMS & SHOULDERS MOBILITY
- Take hold of strap - shoulder-width apart - extend arms and strap out in front of you - keeping the chin lifted - inhale as you slowly lift the strap - following with gaze of your eyes - nothing else moving / exhale keeping gaze focused on strap and return to start. Repeat 5 - 7 X
- BREATH WORK / STRESS MGMT

Continued progress. Client has a more relaxed ROM in neck / shoulder area. He mentioned our Raja talk from prior week. I discussed Joy. Noticed he has a number of guitars in house. He said he thought about that. Got his guitar out and played a few chords from one of his favorite Beatles' songs.
We talked more about mobility and becoming more steady getting up from a chair. Agreed to work on that during our next session.

So grateful to be of help. Feeling relaxed and confident trusting myself while working with client. Remembering that I don't have to have the answers, the client will let me know what's working or not - we'll take it from there.

We'll continue with our Joy and Santosha discussion. Wondering about adding in a guided meditation. I also want to work on helping him stand up from a seated position with more ease and confidence.