• 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.

Homework (before, during, after work, anywhere, any time, together or alone). These are some examples (feel free to come up with your own):

“When you feel disconnected, helpless, hopeless, [Dorsal Vagal: immobilized] …
… visualize the strength of a mountain, inhale arms up, exhale, anchor yourself through the soles of your feet with a sigh.”
… inhale renewed energy, exhale stress with a sigh, envision a guiding resource strengthening your core.”
… stand underneath the sky, inhale arms up, breathing in the energy of the sun, exhale with a sigh, allow worries to pass by like clouds in the sky.”

“When you feel irritated, fearful, concerned, [Sympathetic: mobilized] …
… inhale arms wide, visualize, absorb the warmth of a sunset, exhale with a sigh, to release any tension and align with nature."
… inhale arms high, envision serenity, exhale sigh, release tension, harmonize with your surroundings.”
... inhale, join hands, share calmness; exhale with a sigh, release unease, synching emotions with breath.”

“When you feel connected, focused, safe [Ventral Vagal: engaged] …
… inhale kindness, exhale judgement with a compassionate sigh, connect internally to yourself with love and understanding.”
… inhale gratitude, exhale worries with a sigh, sense and feel, embrace the present.”
… inhale serenity, exhale restlessness with a calming sigh, find tranquility.”

Mini mindfulness and stress management sessions for federal employees (radiology technicians and nurses; 3-5 participants) at Walter Reed National Military Center (basement). Primary concerns include stress and anxiety associated with new policies enacted after the recent presidential elections, as well as musculoskeletal issues such as neck and shoulder tension, back, knee, and foot pain, along with symptoms of fatigue and poor diet (fast food).

Assessment: forward head posture, rounded shoulders, instability during single-leg imbalance, moderate fatigue attributed to prolonged standing, low morale, compassionate, and positive attitude. Goals: primary objectives are to release overall body tension and tightness and to enhance feelings of grounding and tranquility.

Provided a total of four sessions (15-20 minutes each) of standing mindful movement and stretching techniques, including centering practices, Pavanmuktasana, Sun Salutations, various asanas, breathing practices, and mindfulness meditation. Props such as tables and chairs were available to facilitate balance support; incorporated principles of self-compassion, self-care, non-attachment, energy management and preservation, cognitive reframing, techniques for emotional release, and use of visualization, as well as resources for dietary and foot care.

- centering: Stephen Porges’ Polyvagal Inspired Body Scan (Dorsal Vagal, Sympathetic, Ventral Vagal engagement)
- JFS
- 1 min mini-sun salvation from Sw Vidyananda (w/ variations: mountain, backward bend, forward fold/ inversion and twist; SMTT)
- asana for nurses (https://consultqd.clevelandclinic.org/nurses-yes-to-yoga-even-at-work.org)
- deep breathing / meditation
- talked about diet (not my scope but I shared my favorite recipes)
- talked about proper footwear and insoles.

This was a great experiment. At the end of the four sessions, everyone appeared more able to manage/ reduce their stress (a lot of laughing), was more aware of self-care, feeling more connected to the team and hopeful about the future. Participants were also curious about yoga and yoga therapy and interested in learning more.

There is such a need for this type of yoga for healthcare workers in hospitals. I am grateful that everyone made the time and was open to practicing together, especially because some participants had never done yoga before or thought that it was a religious practice that is not for them. After my last session, as I was walking out, one of the nurses called me over and said, "Look, I am making leg circles," demonstrating her newfound practice. I hope I planted a little seed so that this group of technicians and nurses can motivate one another as they continue on this journey.

I was fearful of my radiation treatment (burning; side effects), and to conquer that fear, I made the process a ritual, which included waking up early to eat well and walking to and from the the metro/ hospital. I was anxious that I would not be able to complete my morning treatment before having to teach my Noon classes, especially since I had no control over the schedule. It was tiring but miraculously all that fear did not materialize, and instead, I received support and love. I think this is Kriya yoga

I will be going back to the radiology department March 24 and look forward to saying hello to everyone, but there will not be a formal session anymore, or at least at this time