• 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 to client to read the chapter in the book the Yamas and Niyamas by Deborah Adele about Samtosha and we would discuss her insights in our next session. She was exited about learning more about samtosa. She states that she had heard about the concept but she forgot about it.
10 wall push ups, alternate nostril breathing.
She wants to also start writing in her gratitude journal again, since that helped her in the past with her anxiety.

Checked in about pain level in her right arm, her anxiety and her mood.
She states that she continued her daily routine, she continues doing cross word puzzles in the morning to calm herself down and get more focus, then she goes for a walk with her husband. She continued the alternate nostril breathing for 2 minutes every day and she finds this calming.

Started our session standing with centering.
Arm raises with focus on breathing, then adding a spinal twist to the arm raises.
shoulder rolls
hand on the shoulder and arm circles in both directions
neck rolls
chest openers ( she does not mind the word chest opener, she feels like she is opening up for exploration )
10 wall push ups.
She put her hands in prayer position and the pressing lightly, but she states that this causes her pain, so we tried to just press her fingers against each other and also pay attention to the passion of her elbows, this worked better for her.
Cactus arms and spinal twist.
Childs pose with raising up to the knees and then arm raises with focus on breath then going back in Childs pose.
Lunge with the help of blocks, then going into warrior 2.

Savasana, then leg raises 10 on each side, and pushing the knees into the palms for core strength
then turning onto the abdomen
baby cobra
bow pose
then guided visual meditation with imagining, her favorite place in childhood engaging all the senses, from this positive place start to explore other places and to open herself up for healing.

We continued to explore her anxiety. She states that she wakes up with knots in her abdomen from anxiety and her mind is racing. When she then starts out the day with a crossword puzzle it helps her to focus and afterwards she goes for a walk with her husband.
She states that developing a daily routine and working on breath work and asana has decreased her anxiety a little and she is sleeping better.
She will also instep the insight timer app and listen to brief guided meditations in the evening.
We talked about her being my client for the cap stone project since she is enjoying the yoga therapy and would like to continue working tougher.

I am happy to work with this client since she has multiple callings in life but she is also open to explore different avenues to help with her anxiety and to improve upper body strength.
I am happy to work with her to explore the concept of samtosha and other Yamas and Niyamas.
I am planning to propose this client to my mentor for my capstone project.

I plan to measure her anxiety with the GAD7 questionnaire and to measure the upper body strength with 1 minute all push ups 2 feet from the wall .
We will continue to work on upper body strength and techniques to relieve anxiety .