• 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 and diaphragmatic breathing for a few minutes in the morning and in the evening.

1. Centering
• Awareness on breath
2. Check in and Discussion

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)

4. Netra Viyayamum – Eye Movements

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

7. Meditation

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

Three out of the original 8 individuals that participated in the first session participated in the 3rd session. There was a total of 6 individuals who participated today.

Fatima's shoulder is much better, she has hardly felt any pain.

Fatima had pain in her tooth/jaw on the left. In Netra Viyayamum after we rubbed the palms together and place the hands on the eyes then on other parts of the body - Fatima placed her hands on the jaw where she had felt pain all morning. She told all of the class later on the pain in the jaw had left after she did that.

A new individual participated, Marianela. She informed me that she could not close her eyes during meditation.

All of the participants felt a release of stress towards the end of the session.

I enjoyed the class.

1. Centering
• Awareness on breath
2. Check in and Discussion
• How did it go since our 3rd session? What worked for you?
• What are our tools for Stress intervention and why do they work? Poses and breathings, changing our thoughts, and changing our moods with Yoga Philosophy.

TODAY’S FOCUS/FOAL: 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.

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)

4. Netra Viyayamum – Eye Movements

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

7. 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

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

9. Closing – 1 to 2 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 And when your ready open your eyes.