• 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.

• Establish morning ritual (set small goals) – gentle movement after waking up followed by pranayama and meditation
• Continue with evening ritual – put down the phone at least 30 minutes before bedtime
• Mindful eating

Originally, the client has stress and anxiety related to taking care of a 94-year-old friend who is the mother-in-law of her late husband. After 4 sessions, the client achieved her goal. She now would like to cultivate a healthy (yogic) lifestyle.
• Check in
• Centering – body and breath awareness
• Knees to chest
• Pelvic tilt
• Circle the knees
• Supine hamstring stretch
• Supine, arms overhead and shoulder rotation
• Supine, lateral stretch
• Supine twist
• Supine pigeon
• Bridge
• Table
• Cat-cow
• Puppy
• Child -side stretch
• Child
• Downward dog
• Forward bend
• Mountain
• Sun salutation (2 rounds)
• Tree
• Warrior II
• Side angle
• Triangle
• Dancer
• Head to knee
• Seated forward bend
• Seated twist
• Savasana
• Box breathing
• Alternate nostril breathing
• Meditation – positive affirmation (client chose)
Yogic wisdom: Aparigraha (eat moderately), mindfulness and Kosha

The client is doing well. She has been on a road trip since September. She has tried to live with intention. Her eating habit is good overall; however, she tended to snack mindlessly on favorite food. She has kept up with evening rituals. Pranayama practice has been extremely helpful in reducing stress. She would like to establish a morning ritual and incorporate movement to her daily life.

The client will be driving across the country and spending the next year in her van. She would like to have a morning ritual starting with movements to set stage for breathing and meditation. This gave an opportunity to talk about Kosha; through the physical layer, we can access the subtle layers. I provided a set of asanas that she can do in the van when she wakes up (we practiced them during the session). One of her goals is to not to snack at night. So far, she had put snacks where she could not access them (at the back of the van) unless she got out of the van. However, she finds herself eating mindlessly when she makes her favorite food; she eats an entire pack of tortilla wrap in one sitting. We discussed Aparigraha (not overindulging) and eating mindfully. I also suggested the client set small goals for herself instead of a big goal that is too challenging. Once she achieves small goals, then she can increase the size of her goals (longer pranayama or meditation).

The client will be on the road. I will periodically check with her on how she is doing. There will be opportunities for virtual sessions.