• 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 the 4 asana from this session as a mini-practice, with the goal of practicing at least every other day.

Continue heel drops and some of the core-focused practices we reviewed

Continue to work with the bedtime routine/ritual

Continue the Awareness Practice

Check In & Homework Review

PSS & PEG Assessments

Awareness Practice

Asana review: Virabhadrasana II at the wall, Vriksasana at the wall, Standing and Seated twists at the wall

Shavasana & Yoga Nidra

Client presented more sattvic - energized and in good spirits, but not rajasic. Felt that she had a "spiritual awakening" this week, sharing "The way God works is effortless." In elaborating, she felt that she was "coming out of black and white", "not reacting so much," and finding a "fluidity of movement - physically, spiritually, emotionally, mentally," feeling very "connected" and "spiritually receptive to this process of life."

She had noticed with her struggles with finding a bedtime routine and consistent bedtime that, this week, there was an awareness of "here comes nighttime" and feeling intense loneliness. As she sat with it she realized a longing for companionship (as she lives with her ex-husband Harry, whom she asked to divorce after over 20 years of marriage in 2019. They have a good friendship, but she does not feel it is healthy or appropriate to re-pursue a romantic relationship with him.)

During the week she had continued moving every day, practicing some of the core-focused work (block deadbugs) and heel drops, but had not practiced asana.

Following the Awareness Practice she shared that "if there was a 'standard/normal', this was the first time that there was calm - 'here I am, and I'm aware of here I am, and it's ok'." She felt that she allowed herself to explore the layers of emotion and intellect more deeply. Upon connecting with her pranayama kosha, she felt that her energy was "not racing ahead of me" and "not lethargic or drained, tired... it was towards the middle...centered and balanced."

PSS score: 6/40, PEG score: 1/40

As she had not practiced asana and felt she needed to review some of the poses, we revisisted Virabhadrasana II against the wall, with the chair nearby for support. When facing left, she felt a "pull" her left psoas, and when facing right, she felt a light cramping in the front of her right hip. But with all sensations she noticed practicing both sides, she felt like there as appropriate level of challenge to the areas of the hip that needed strengthening, and came out of the pose on each side when appropriate.

Next we explored Vriksasana, and when the left leg was the supporting leg she felt "heat...energy of stabilizing." She did not experience tightness in the right hip when externally rotated - she described it as feeling "receptive and chill." When the right leg was the supporting leg she felt "strong," sharing "the stretch feels good" with the left hip externally rotated. Overall she expressed "every time we do this, my body is learning to let it have its way without fearing...trusting...knowing it won't cause damage."

We had not explored the Fishman variation of Marichyasana II (standing with knee bent and foot on the chair, hands at the wall) - When the right leg was bent on the chair, she felt the left calf "active, engaged...heat," and a slight "pull" in the left side of the low back and right side obliques. She felt the pull was a "just enough" challenge, and paused before practicing on the other side. When the left leg was bent on the chair, she felt she couldn't "hold this side as long," and felt more tension in the left side of the low back. (I'm thinking this is an issue of hip stability?)

Lastly we practiced Matsyendrasana, seated with hands at the wall. When she rotated to the right side, she felt the left side engaged "deeper than I'm used to... not pushing it too much." When she rotated to the left side, she felt "tightness in the back of the ribs down the left side, but nice engagement," and more "stretch and pull" on the right side.

After the practice of all four asana, she shared that she noticed herself making "subtle adjustments" during the practice of each pose, sharing "I can be the captain of the ship." She also kept her pelvic floor appropriate engaged with the practice of each asana.

After Shavasana and Yoga Nidra she felt very calm and relaxed. With my trip interrupting our usual Friday routine, we will not meet on 10/18 and will resume again on 10/25.

I had to check myself on expectations for how much we would accomplish in the session. Knowing there are two more in the Capstone after this one, I realized I was hoping to get "more" done. With her reporting much better physical energy and an overall reduction in physical pain, it seemed appropriate to focus more on asana, although I wish I had included a review of Nadi Shodhana as I had originally planned.

Check In and Homework Review

PSS and PEG assessments

Awareness Practice

Asana - review of the remaining poses, any questions

Pranayama - review of Nadi Shodhana

Bhakti and Raja - review of scripture and the sutras

Shavasana and Yoga Nidra