• 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.

Home practice: Notice posture, natural curvatures of the spine and notice posture of the pelvis. Practice cat/cow and notice the movements of the pelvis and the muscles. 10 minutes/day
Continue with studio yoga class - with 1 or more classes per week
Extended exhales, directing breath to the pelvis

Check in: everyone said their energy level was medium and feeling well. Checked in via koshas. Noticed everyone was able to move with ease and getting up and down from the mat with no issues. The consensus for home practice was for 10 minutes/day in addition to extra yoga classes at the studio.

Philosophy: Yoga sutra 1.14
I will explain what 1.14 means. I'll explain that I'll be giving them homework and ask that they do it every day without break, with all earnest for time so it can be firmly rooted, stable, and solid foundation. I'll start with the my first class with grounding, noticing the feet and then move into mountain pose so they can feel rooted, stable with a solid foundation.

Posture:
Client against the wall, was able to observe client head, shoulder glutes against the wall, heels able to come against the wall. Having clients see how correct posture should feel and for me to assess clients as they walk and stand against the wall. Cactus arms. Raise arms up and down.
Wall:
Standing mountain pose, noticing the spine, the 3 natural curves of the spine (lumbar, thoracic, cervical) Stand against the wall and notice the spine. Notice the natural position of the pelvis.
Mat:
Cat/Cow - Place hands directly under the shoulder, knees below hips.
Cow: inhale - lift head and tailbone to the ceiling & arch the back down. - Notice: the lengthening of abdominal muscles & pelvic floor is lengthening
Cat: exhale - round spine up towards the ceiling, drawn navel towards spine. Head and tail toward ground. Notice: tucking of the pelvis & pelvic floor is shortening. Play around with cat/cow - Notice the pelvic floor muscles - notice the sensations and the engagement of the muscles.
Relaxation: tense and

They shared that until recently, they hadn’t paid much attention to their pelvic floor and its role in movement. However, they’ve started to become more aware of how the pelvis moves, which has made them realize its importance in overall posture, stability, and muscle engagement. This newfound awareness is helping them connect more deeply with their body, especially when it comes to maintaining better alignment.

So far, teaching about the pelvic floor has been a rewarding and insightful experience. The process began with simple exercises to engage and gently mobilize the pelvis. As we progressed, I noticed that students became more conscious of how their pelvis moved, especially in connection with their breathing. My goal is to empower students to feel more connected to their bodies, improving both their physical and mental well-being.

bridge pose, pelvic tilts
Deep breathing connecting it to the diaphram