• 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.

• Practice a few poses in the morning and do a few poses in the evening.
• Practice a few minutes of sitting in silence and stillness observing your breath after the exercises.
• Remember to practice non-harm starting with yourself.

1. Centering
• Awareness on breath
2. Discussion
• What is Stress?
• What are its key features? [Stress response Education]
• What sets it off?
• How does stress feel? [The origins of stress are psychological which produces a physiological reaction in the body.]
• What are its consequences? [When we perceive stress, the nervous system releases a signal and instantly certain glands in the body begin to flow hormones.]

Questions to participants:
o What are common stressors?
o How does stress show up in your life?
o What are internal stressors?

GOAL: Going within to observe (interoceptive attention) how the body feels as we move in the poses. Observing sensations in the body (interoception) to activate the parasympathetic nervous system, helps quiet the mind, and allows us to experience our true nature.

3. Asanas
Netra Vyayamum - Eye Movements

‘Never strain, back off from pain. Do it more gently.’
Chair Yoga
o Seated cobra
o Seated forward bend/Turtle, progress to…..
o Seated forward bend
o Tadasana with affirmation
o Half moon
o Standing half-locust (back bend)
o Standing strut
o Pelvic Circles
o Waist Circles
o Spinal twist (twist)
o Standing forward bend with spinal stretch (not full inversion)
o Spinal flexion and extension (cat/cow on chair)
o Seated Side Bends

5. Progressive Deep Relaxation - Yoga Nidra
o Full body tensing and releasing (Seegra Savaasana).
o Body Scan – from the head down to the feet and then up again.
o Observe the body
o Observe the breath
o Witness the thoughts
o 5 minutes of peace within

6. Pranayama
Observe the breath (technique from SMTT manual) pg 122:
• Where do you feel the breath? The chest, ribcage, abdomen?
• What is the rhythm? Is it slow, fast, smooth, erratic?
• Where does the breath originate?
• Where do you hold tension when you breathe? What areas can you relax to allow the breath to move more freely?
• What are the other sensations associated with the breath? What are the feelings?
• Continue to observe the breath and breathe normally – two minutes.

7. Meditation - Guided

8. Reframed Yoga Philosophy:
o Ahimsa starting with ourselves and our own bodies.

9. Closing.
o Take a moment to send good wishes, and thoughts of peace to people you care about (Pause).
o Now expand your good wishes to all people everywhere.

This group was very lively, they all participated in the discussion on stress.
The discussion on internal stressors was helpful for everyone.
Fatima felt much better from her shoulder.
Maria said the peace she felt was good.
Gaby expressed that she thought all of the members needed deep relaxation.

It went well. I believe that I will get more comfortable teaching a group with each class.

1. Centering

2. Check in and Discussion
• How did it go since our first session? What Poses worked for you?
• What are our tools for Stress intervention and why do they work? Poses help us to release stress in the mind and body. Establishing a daily stress management practice of exercise and diet will help us to live more and better. Yoga Poses help us to release stress in the body and mind.

GOAL: Going within to observe (interoceptive attention) how the body feels as we do Diaphragmatic Breathing. Observing sensations in the body (interoception) to activate the parasympathetic nervous system, helps quiet the mind, and allows us to experience our true nature.

4. Asanas
‘Never strain, back off from pain. Do it more gently.’
o Seated cobra
o Seated forward bend/Turtle
o Tadasana with affirmation
o Spinal twist (twist)
o Half moon
o Standing half-locust (back bend)
o Sacral Circles 1
o Sacral Circles 2
o Standing forward bend with spinal stretch (not full inversion)
o Standing Tree
o Spinal flexion and extension (cat/cow on chair)

5. Progressive Deep Relaxation – Yoga Nidra

6. Pranayama
• Dirgha Swason Diaphragmatic breathing – 3 part breath.
‘Deep breathing is the most portable form of stress response.’

7. Meditation - Guided

8. Reframed Yoga Philosophy:
o Satya starting with ourselves and how we really feel.