• 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.

Keep up practice and your welcome to come to my weekly class.

Class 5 DWY Back 3-31-25 (General movement and linked postures)
Sit in chair
-Check in LR reports she is feeling good and no back issues coming up. HK is good but lots of work stress reminded her and others to make mini-practices common in day. LW hurt wrist and will pass on all weight in hand stuff, I’ll try and adapt for her, but fair amount of wrist today. MM good and ready. NM excited and has been taking breaks to stretch low back and do some twists and lateral stretches.
Being the witness to your body’s function, your breath, your thoughts and ideas, inspirations, feelings, and attitudes. Witnessing your place in nature. Be the witness so you can make the cgange or transformation.
1. Breath awareness, extended exhale (4)
2. Warm up cervical and thoracic spine in chair similar to class 1
3. WW1 adapted arms: IN arms overhead, bend front knee, EX arms to prayer, IN open arms to side using shoulder blades, EX prayer IN arms overhead EX unbend knee and arms to sides RPT 4 x each side. Include hold for 2 breaths on last arms overhead.
4. L shape FF with arms on back of chair ex belly to navel and take Isch Tub to wall IN lengthen spine 5 breaths
5. Surya Namaskar adapted for chair -first two rounds 1 extra breath in each position except plank. (LW with no weight on wrist, do positions with chair not dog, or plank.)
About 4 rounds each round 2 sides.
6. Sit in chair for deeper twist to each side use abd more than torque with arms. 6 breaths each side
7. Lie on floor legs on seat of chair feel sacrum Rose guided imagery sensory smell look feel
(LW stay in position or drop feet to floor and do bridge with whatever variations you like return for bananasana)
8. Adapted navasana, arms behind fingers pointed to hips. On IN Reverse Table Top EX Navasana Focus breath and movement. Go slow 5-6 times, last one hold each pose 3 breaths.
9. All 4’s, EX child’s, IN Urdhva Mukha Svansana legs on floor, keep shoulder blades going together and down, EX plank, IN here, EX Adho Mukha Svanasana, IN all 4’s RPT 3 times
10. Bananasana supine on floor slow in and out 8 breaths total per side.
11. Sit on blanket feet in your wide angle, Bend knees 6-8 inches from floor, Bent knee forward fold Alt R and L (one leg bent one straight/slight bend 5 breaths each, then both knees bent, 5 breaths
12. Back to legs on chair/or supine -Savasana
Body scan and reprise ideas re witness.
End class Om Shanti Shanti Shanti (I end all classes with this, had not included previously)

From the feedback I received they all got something new out of class and are more familiar with their spinal anatomy.

I enjoyed the class. I put mor into planning than a normally do, inspired me to take more time weekly to teach class.
Last Monday I did some brief movement then a Yoga Nidra- they loved it.