• 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.

Do these joint freeing practices in the morning when you get up and if you can do them before going to sleep. The asana, meditation and breathing.

Remember to practice non harm and truthfulness with yourselves and how we really feel.

CENTERING
• Awareness on breath
CHECK IN AND DISCUSSION
• Client sharing

TODAY’S FOCUS/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.

ASANAS
• Joint Freeing Movements – all joints of the body
o Group 1 Foot/Ankle
o Group 2 Knee
o Group 3 Hip
o Group 4 Wrist/Hand
o Group 5 Elbow
o Group 6 Head/Neck
o Group 7 Scapula
o Group 8 Spine

• Chair Yoga
o Standing forward bend with spinal stretch (not full inversion)
o Standing ankle rotation

Progressive Deep Relaxation - Yoga Nidra – 40 minutes
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

Breathing practice
o Observe the breath technique - SMTT manual pg 122
o Dirgha Swason Diaphragmatic breathing – 3 part breath.

Meditation

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

Closing – 2 plus minutes.
o Take a few moments to send good wishes and thought of peach to people you care about.
o Now expand your good wishes to all people everywhere in the world.
o When your ready open your eyes.

Three out of the original 4 individuals that participated in the first session participated in the 3rd session. There was a total of 4 individuals who participated.

Fatima's shoulder is better.

A new individual participated today, Helaine, and she said at the end of the class that this is exactly what she needed and that it was healing for her.

It was also a good class. It's a pleasure to provide these sessions.

CENTERING
• Awareness on breath
CHECK IN AND DISCUSSION
• Client sharing

TODAY’S FOCUS/GOAL: Going within to observe our true Self in peace as we do Meditation. As we focus, concentrate and relax in the initial stages of meditation the ‘feel good’ hormones of oxytocin, serotonin, and endorphin are released into our system. This process activates the parasympathetic nervous system, which helps quiet the mind and allows us to experience our true nature.

ASANA
‘Never strain, back off from pain. Do it more gently.’
• Joint Freeing Movements – all joints of the body
o Group 1 Foot/Ankle
o Group 2 Knee
o Group 3 Hip
o Group 4 Wrist/Hand
o Group 5 Elbow
o Group 6 Head/Neck
o Group 7 Scapula
o Group 8 Spine

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
o Observe the breath technique - SMTT manual pg 122
o Dirgha Swason Diaphragmatic breathing – 3 part breath.

MEDITATION- GUIDED ‘Who am I? Am I what I see with my physical eyes? Am I the senses? Am I what I focus on? If I am Joy and love, why I don’t feel it all the time?
o Meditation asana
o Explanation of focusing the mind – to deal with obstacles/thoughts
o Withdrawal of senses – Pratyahara
o Concentration practice
o Contemplation – flow

Reframed Yoga Philosophy:
o When we quiet the mind, we experience a deep sense of peace.

Closing – 2 plus minutes.
o Take a few moments to send good wishes and thought of peach to people you care about.
o Now expand your good wishes to all people everywhere in the world.
o When your ready open your eyes.