• 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.

MANTRA - Keep on keeping your chin up!
- CHAIR YOGA - Practice 2 - 3 x per week.
- 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 and exhale as you move 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
- BALANCING Series - don't forget to start w/ your Dristhi
- PRANAYAMA - Voo Breath and Ujjayi

CENTERING -
CHECK-IN - Pain Scale - 4
NETRA VYAYAYMAM - for relaxation
CHAIR YOGA / STRAP SERIES - Warm-ups / Cat&Cow / Twists & Side-Bends / Sufi Grinds / Legs Flexion/Extension / Sufi Grinds / Persimmon Picking
BALANCING SERIES - Balance w/ Chair /
- 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.

Client was in a better space today. Relieved that his wife is ok after her fall. Went on at length about how he worries about her. She has a few health conditions that she struggles to manage. He was quite chatty - so I redirected him to our work a few times.
We discussed our work and his progress. He noted that his Chiropractor continues to notice improvement with his posture and over-all well-being.

I'm grateful for the opportunity to work with another able, eager and willing client. It's been gratifying to see his progress and growth. Time to wrap up this phase of our work together. Will discuss a maintenance plan with him next time.

Review our session sequence and key Yoga teachings / principles while highlighting his progress and answer any questions.
ASANAS - Chair Yoga / Strap Series
PRANAYAMA - 3-Part Breath / Brahmari
GUIDED MEDITATION - for body connection and deep relaxation