• 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.

• Continue to practice a few poses in the morning and do a few poses in the evening.
• Practice the three part breathing for a few minutes in the morning and in the evening. Or whenever you have experienced a stressful situation.

Centering
• Awareness on breath

Discussion - review of stress response education, and vagal nerve stimulation

GOAL: Going within to observe (interoceptive attention) how the body feel 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.

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

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

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.

Dirghi Swason - Diaphragmatic Breathing

Meditation - Guided

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

Gaby could not do any asana because she felt dizzy from having done some cleaning chores that morning. She sat through the whole class quietly and appreciated Yoga Nidra.

Two students did not attend, Gloria and Sirlei.
Two new students started with this second class, Olga and Sherry - I've uploaded the waivers and intake.

Both Sherry and Briana found it difficult to sit still, but by the time we were in Yoga Nidra they were able to be still.

The class was good and all the students appreciated it.
I enjoyed teaching the group.

1. Centering
• Awareness on breath
2. Check in and Discussion
o Review of stress response education and identification of internal stressors

GOAL: Going within to observe (interoceptive attention) how the body feel as we do Progressive Deep Relaxation/Yog Nidra. 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
‘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 Sacral Circles 1
o Sacral Circles 2
o Standing half-locust (back bend)
o Standing forward bend with spinal stretch (not full inversion)
o Standing Tree
o Spinal flexion and extension (cat/cow on chair)

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

4. Pranayama
Observe the breath (technique from SMTT manual) pg 122:
o Where do you feel the breath? The chest, ribcage, abdomen?
o What is the rhythm? Is it slow, fast, smooth, erratic?
o Where does the breath originate?
o Where do you hold tension when you breathe? What areas can you relax to allow the breath to move more freely?
o What are the other sensations associated with the breath? What are the feelings?
o Continue to observe the breath and breathe normally – two minutes.
Dirgha Swason Diaphragmatic breathing – 3 part breath.
‘Deep breathing is the most portable form of stress response.’

5. Meditation

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

7. Meditation

8. Reframed Yoga Philosophy:
o Our true nature is experienced in a calm mind state.