• 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.

To do 10-15 min of practice from our class
or/and do 2 min every hour at work or through the day to roll shoulders, stretch, take a few deep breaths.

Class 2 DWY Back 3-20-25 Focus whole spine and movements
Samtosha: Sutra 2.42 (from contentment comes Happiness with no equal), satisfaction, peace
Begin: quick check in:
No issues first class, ready for 2nd
Start supine with breath awareness and feel the different areas of spine then extremities, as I call them (emphasis on structure)
Yogic Inhale and Exhale re first class. Breath is the envelope for the movement. (The class had an emphasis of this with pauses of breath and movement at retention/suspension.) Slow breath=slow movement
1. IN R arm overhead EX lower arm to side Add alt dorsiflex of ankle L foot R arm alt R.foot L.arm
Pt B bend knees IN L knee to chest, R arm overhead alternate Pt C (Abd strength) Supine EX L knee up as r arm reaches for outside of knee IN release alternate side at your pace.
2. Chakravakasana All 4’s EX elbows down, hip to heels IN to All 4’s (lengthen spine in sl. flexion)
Pt B all 4’s IN llift alt limbs 2 x each then R arm L leg 3 x
3. All 4’s EX Ado Mukha IN All 4’s Pt B walk hand and feet to FF
(hands above knees) IN flat back EX FF rpt 3 x stay
4. Standing a) hands interlaced behind neck or arms overhead hands to opp elbow EX Lat flex IN up rpt 3 stay 1 breath
5 Balance lift alt knee on IN lower EX
6. WW1 with arm variation start lower arms together in front, palms together. IN bend front knee and bring arms apart by using shoulders together and down EX back to beg. Pt 2 IN arms overhead EK bring arms to modified goal post as above (use Rhomboids and low
7. Modified Utkatasana EX arms to prayer Bend knees IN arms overhead, hinge forward at hips EX rev last step IN Back to Standing.
8. Parivrtta Prasarita Padottanasana Stand legs just wider than hips, arms outstretched to sie. EX right hand to floor/block IN come up. Alternate side and stay on 4th 3 breaths
9. Prasarita Padottanasana EX ½ way IN lengthen EX FF rpt 3 x Stay on 4th 3 breaths
10 Vajrasana: Viniyoga standing on knees EX fold over child’s pose arms at sides or outstretched. IN come up
11. Prone on floor Bhujangasana partial IN (without pressure into hands) In lift from midback EX look R lower
12. Modified Supta Padangusthasana Supine bent knees IN straighten L leg EX lower and alt sides stay after 3 rpts for 3 breaths Pt b) Bend alt knees to 90 deg Pt c) if choose alt again or bend both knees.
13. Janu Shirshasana spinal extension version (IN/EX bring shoulder together and down-lengthen spine, with exhale you “can” lean over leg. Rpt 2nd side
14. Divipada Pitham IN lift, EX gently-slowly down 3 x then lift as arms come overhead 3x then stay 2 breaths-feel weight between shoulders
15. Savasana -reflect on samtosha. Allowing yourself to find the place where you find peace-release-understanding allowing for self-study

Class enjoyed the full class, feedback was positive at end of class.
Hard to measure progress in 5 sessions

All of these people have worked with me prior. They all understand the breath and the movement.
I had some difficulty visualizing everyone, for various reasons. Makes the zoom room difficult.

A class more focused on upper spine and talk about practicing for the sake of practicing-with detachment.