• 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.

Here’s a recap of our session. Please let me know if you have any questions.
- MANTRA - Keep on keeping your chin up!
- CHAIR YOGA
- Sufi Grinds - sitting up tall with hands on knees or thighs, circle your spine - inhale as you move forward with slight arch in your back, gently round your spine with slight dip chin to chest and exhale as you circle back. Do 10 circles, then repeat in opposite direction - continue for 3 minutes. Sufi Grinds help the upper body to open up, stretch, relax and release tension. Your internal organs also get a great massage and the deep breathing totally cleanses and refreshes your nervous system.
- Cat / Cow - easy to practice at your desk 2 - 3 x per day. Rest hands on thighs - inhale, engaging core, lifting sternum then chin. Feel the entire spine - from tailbone to crown of head lifting. Exhale, gently tucking chin to chest and rounding your back. Repeat 7 - 10x. Rest. Repeat, if desired, for a second set.
- Cherry Picking - chin up with alternating arm raises - remember to use the breath - inhale as you reach and exhale as you return hand to thigh.
- TRIGGER POINT RELEASE, as needed
- BALANCE
- NEW! Squats - Chair or Pool - stand with feet hip-width apart facing chair or pool wall - take hold for balance - exhale as you gently bend knees - inhale as you rise up. See if you can lift your chin and keep gaze forward during each squat. Practice 7 - 10x. Pause. Repeat, if desired.
- Tippy-toe Balancing - standing facing pool wall or stand facing back of chair with hands resting gently on top of chair back. Inhale while gently rising up on your toes as you lift your sternum then chin. Feel the full extension of your spine. Exhale and return to neutral. Practice 7 - 10x. Rest. Repeat, if desired, for a second set. You can practice at the pool too - facing the pool wall with hands on the edge, inhale while gently rising up on your toes as you lift your sternum then chin. Feel the full extension of your spine. Exhale and return to neutral. REMEMBER CHIN UP!
- Standing Balance - using a stable chair - stand next to the back of the chair -
— LEFT SIDE - place left hand on chair, as needed, lift your left knee - hold for count of up to 10. Release.
— RIGHT SIDE - place right hand on chair, as needed, lift your left knee - hold for count of up to 10. Release.
Confirming Saturday AM, October 12th at 10:30 AM.
Hope you have a lovely weekend!
-mlr

- CENTERING w/ focus on Equanimity
- CHECK-IN – Pain Scale - Zotz / Stress Scale
- CHAIR YOGA - Warm-ups / Cat & Cow / Cobra / Cherry Picking / Sufi Grinds / Neck Openers
- SHOULDER ROLLS - Infinity Shoulders / Wings - Open & Close / Openers – Grab & Stretch
-TPR - for upper back 'Zotz'
- BALANCE - w/ Chair - Tippy Toes / Squats
- STRAP - WORKING WITH ARMS & SHOULDERS MOBILITY
- DIAPHRAGMATIC BREATHING / STRESS MGMT
- GUIDED MEDITATION

Client is progressing nicely. His wife has noted definite progress on several occasions. He's backing off from TPR - noted that he doesn't need it much now. I suggested he practice TPR at least once per week for maintenance. He agreed. I'm doubtful he'll comply.
Client's posture is noticeably better. He seems brighter and more cheery too. Said he hears me throughout the week: "lift your sternum ... chin up..." We laughed about that.
We talked about the nature of healing - a journey of progress and insights with occasional setbacks too. He's doing the work! Pada, pada...

I'm glad to hear that the client can see that he's improving. I'm learning to read his energy and watch his posture and tweak as needed.
I'm showing up to and meeting client where he's at. Slow and steady progress works for me!

We'll continue with chair and strap Asanas. Introduce Netra Vyayamam. Discuss Santosha. Introduce Chair Lunge both seated and standing.