Participants face common side-effects including discomfort and a range of bodily aches and pains that present throughout the body related to stress. Examples include lower back and shoulder aches, gut distress and more. Another common symptom is bracing - always holding on - reluctance to let go and allow the body to relax.

We met in the evening - participants were tired after a long day. We agreed to gentle, slow movements to unwind and learn self-regulation in preparation for sleep that night. Energetic / stress levels varied from client to client. I reminded participants to listen to their bodies. If they weren't up for certain asanas, no problem - simply relax in Child's Pose or Sivasana.

Clients emotional states varied. We discussed how stress and fatigue can contribute to heightening one's sensitivity and reactivity to daily events and stressors.

Ahimsa for self, stop pushing so hard, see if you can find space for self-compassion. Consider the importance of boundaries for yourself and others.
Pratyahara for turning within to connect and attune to one's current experience.
Santosha to learn about contentment and what truly is enough - letting go of endless striving and never enough.

Clients have a strong sense of self bolstered by the camaraderie of the group. They have self-awareness re ongoing challenges and are seeking support to show up in a more mindful and conscious way while making space for themselves through self-care.

Deborah Adele's 'The Yamas & Niyamas' excerpt re Creating Balance
“Creating Balance"
Courage demands our best self and that is a self in balance. Think about the times you were “short” with others because of too much work to do, or too much caffeine and sugar, or a restless night of sleep. Imbalance in our systems is almost a certainty for violence, as the “dis-ease” we feel within finds its way to expression outwards. Balance creates harmony within us, and harmony within naturally expresses itself in external actions that are harmonious.

“Creating balance in our lives is not an easy thing. We are a hungry, noisy people, bombarded with stimulation and advertisements that promise to grant us our deepest desires. If we are not on purpose with creating balance for ourselves, we can easily fall victim to false promises and fill every breathable space with appointments and activities and all the responsibilities that go with a full agenda. It is anti-cultural to claim any space that is simply space, or to move with any kind of lingering, or to take time for closure. We are bombarded and we bombard ourselves. And if we have any doubts, our calendars will reveal the truth of our craziness. The repercussions are inescapable, immeasurable violence to ourselves and those around us.

Like the body, the mind and soul need time to digest and assimilate. Like the body, the mind and soul need time to rest. We create this rest by allowing space that we can breathe in. Not more clutter, but more space, space to reflect, space to journal, space for closure, space for imagination, and space to feel the calling of the life force within us."

We discussed this passage throughout our time together. We owned the fact that they were creating space for themselves as a practice of self-care to address the state of Ahimsa that so many of us endure as we push ourselves day-in and day-out. By claiming space for ourselves, we empower ourselves to show up differently.

Yoga, mindfulness-based stress reduction and stress-related physiological measures: A meta-analysis
https://pubmed.ncbi.nlm.nih.gov/28963884/

This meta-analysis summarized an array of research projects that confirmed the pragmatic and effective benefits of Yoga and mindfulness practices to ease and reverse stress. In addition, no need to complete a full class everyday. Learn a variety of asanas to choose from on a daily basis based upon what your body is needing.

(1) Moderate asana sequence with breath awareness - basic warm-ups, sun salutations, balancing, supine postures including twists and reclining pigeon. Learning the importance of moving the back in all 3 planes on a daily basis.
(2) Select breath practices for self-regulation, including 3-Part Breath, Alternate Nostril Breathing, Voo Breath and Breath of Joy
(3) Yoga Nidra for cultivating deep relaxation and body awareness.

Contraindications to allow for any body limitations due to injury, understanding the subtle power of breath practices and to return to normal breathing if clients start to feel dizzy or funny. No apparent contraindications for Yoga Nidra - give yourself and your body time to learn to relax and let go. No judgements or stories, simply observing with curiosity and openness.

None at this time.

• 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.