• 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.

ODER OF YOUR HOMEWORK:

Continue to smile as the first thing you do when you wake up in the morning.

ASANA
o Shoulder: opposite hand supporting the elbow of the affected shoulder and lift up to a comfortable position, inhale and pull the shoulder blade back and down to increase the space between shoulder and the ear, then as you exhale gently pull the elbow across the body to get a stretch in the outside and in the back of the shoulder, hold and inhale deeply into the belly and exhaling and inhale deeply again into the belly exhaling out.
Video on youtube: Therapeutic Yoga to Fix Shoulder Impingement (minute 3:40 – 4:46).
o Seated Cobra - upper back bend
o Seated Cat/Cow - spinal extension and flexion
o Standing Tadasana
o Standing Half-locust w/o lifting the right arm - lower back bend
o Standing pelvic circles
o Standing forward bend with spinal stretch holding chair
o Note: client has high blood pressure therefore no inversion pose
o Standing twist with raised foot
o Seated twist

PRANAYAMA
o Dirga Swasam – lessen this to 3 to 5 rounds.
o Kapalabhati – try 2 or 3 rounds 15 to 20 expulsions each round

MEDITATION
Kirtan Kriya Meditation is a chanting meditation while lightly touching the fingers together like we did and chanting Sa Ta Na Ma. Below are a few videos that you can view on youtube and these will give you a lot of information on the benefits of Kirtan Kriya. Practice for 5 minutes or longer.
o (991) Dr. Dharma on the Healing Power of Kirtan Kriya - YouTube
o Dr Dharma - Kirtan Kriya - History, Research and benefits
o (991) Kirtan Kriya Meditation - YouTube

Throughout the day practice the wisdom teaching of Ahimsa (non-harm) that we discussed especially with yourself. Be aware of the internal stressors in your life and practice changing the way you think about them so that you are not doing harm to yourself.

Next week we will discuss what worked for you.

CENTERING

ASANA
o Shoulder movement practice
o Seated Cobra - upper back bend
o Seated Cat/Cow - spinal extension and flexion
o Standing Tadasana
o Standing Half-locust w/o lifting the right arm - lower back bend
o Standing pelvic circles
o Standing forward bend with spinal stretch holding chair
o Note: client has high blood pressure therefore no inversion pose
o Standing twist with raised foot
o Stead twist

PROGRESSIVE DEEP RELAXATION - Yoga Nidra
o Full body tensing and releasing.
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 – Diaphragmatic Breathing, 2 - 3 minutes
o Kapalabhati

MEDITATION - Kirtan Kriya Meditation - Sa Ta Na Ma

WISDOM TEACHING
Stress Response education, and how conditioned internal stressors create much of the stress we experience, especially long-term stress. Client will be guided to identify her major inner stress. This will help her understand that stress that is internal is something she is able to have the control over and to change.

Sutra II.35 – Ahimsa – In the presence of one firmly established in non-violence, all hostilities cease.

Client has been able to practice smiling as the first thing she does when she gets up in the morning.

When doing the asana on a chair client had to be aware of not stretching her right arm all the way. In some of the asana’s she could not raise the arm all the way nor stretch it out all the way, also the arm got tired if she was holding it up for a while. She was instructed to be aware of all of these movements.

If she does Dirgha Swason too long it becomes too much and she doesn’t like it, so I’ve asked her to lessen it to 3 to 5 rounds.

Client like the shoulder practice that she was given. She said she felt it in the shoulder and she liked it.

Client seems to like all of the asana.

Client really liked Yoga Nidra

Kirtan Kriya was new to her and she said it was calming.

While discussing internal stressor the client did not say what any of her internal stressor were, so I gave her some examples.

It was a good session.

Centering
Asana
o Hands: Joint freeing movements for arthritis
o Seated cobra - upper back bend
o Seated Cat/Cow - spinal extension and flexion
o Standing Tadasana
o Standing half-locust w/o lifting the right arm - lower back bend
o Standing pelvic circles
o Standing forward bend with spinal stretch holding chair
o Note: client has high blood pressure therefore no inversion pose
o Standing twist with raised foot
o Seated twist

PROGRESSIVE DEEP RELAXATION - Yoga Nidra – 40 minutes
o Full body tensing and releasing.
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 – Diaphragmatic Breathing, 2 - 3 minutes
o Dirga Swasam
o Kapalabhati

MEDITATION - Kirtan Kriya Meditation - Sa Ta Na Ma

WISDOM TEACHING
Sutra II.1: Tapah (Tapasya) - Accepting pain as help for purification, study of spiritual books, and surrender to the Supreme being constitute Yoga in practice.