• 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 a few poses in the morning and do a few poses in the evening.
• Practice a few minutes of sitting in silence and stillness observing your breath after the exercises.
• Use your breath to change your mood. If you find yourself moody do Diaphragmatic Breathing to change your mood. As you breath in, think cheerfulness, as you breathe out, think moody. Limit things that cause moodiness such as watching the News.
• Be mindful and present as you go about your day.

1. Centering
2. Check in and Discussion

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
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

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.

Three out of the original 6 individuals that participated in the first session participated in this session. There was a total of 4 individuals who participated today.

Marianela who started in the group during the 3rd session and who had said that she could not close her eyes during meditation, was able to close her eyes throughout Yoga Nidra. She said that "it helped her".

Clients report that they practice what they remember at home. Some clients do not practice on their own they only do the practice in the session.

All the seniors felt they benefited from Yoga Nidra.

We reviewed some of the stress education and what stress does to the body and mind during the closing session as a reminder of how we can help ourselves through asana, pranayama, and the way we think.

I really enjoyed working with this group of senior citizens.

They were a good group. They liked the classes and they said they liked all the different practices they received and they were sorry to see them end and wanted to know when I could teach again.

They invited me to come to their Halloween Party - they insisted that I come.

This was the last session.