• 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.

ORDER OF HOMEWORK:

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

ASANA
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 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

This week we are adding Tapasya to our wisdom teachings. Tapasya is acceptant of pain as help for purification; and as a form of self-discipline and along with the study of spiritual books to instruct the mind and to help the mind understand, and surrender to the Supreme being constitute Yoga in practice.
If we experience stress (pain) as a result of work that we have to do, and we can also find “excitement in the challenge of the of that work – then we can accept the stress and it does not have to cause harm. ”1 This is also a form of self-discipline.
1How to Manage Stress | How-to-Live Talk With Meditation

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 Stead twist

PROGRESSIVE DEEP RELAXATION - Yoga Nidra
o Seegra Savasana
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 Dirgha Swason

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.

Reviewed Sutra II.35 – Ahimsa – In the presence of one firmly established in non-violence, all hostilities cease.
Sutra II.1: Tapah (Tapasya) - Accepting pain as help for purification, as a form of self-discipline, and for the study of spiritual books, and surrender to the Supreme being constitute Yoga in practice.

Client was not able to do most of the practice because she has had very little time on her hands due to preparing for a Gala Ball event that her job is organizing.

Client reported that all she was able to do was a meditation like a centering, and she tried to do a little bit of Kapalabhati.

Client reported that she was able to do the Physical Therapy for her shoulder.

Client seemed to be in a good mood, her time was limited to an hour, and she was looking forward to our session.

It was a good session.

Centering
Asana
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 Seated Twist

PROGRESSIVE DEEP RELAXATION
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
(991) Dr. Dharma on the Healing Power of Kirtan Kriya - YouTube
Dr Dharma - Kirtan Kriya - History, Research and benefits
(991) Kirtan Kriya Meditation - YouTube

WISDOM TEACHING
Sutra II.8 – Aversion/Dveshah – Aversion is that which follows identification with painful experiences.