• 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.

1. Spend 5–10 minutes visualizing your younger self (as a teen) and offer her the support, love, and validation she may not have received at that time. You can do this through a letter, drawing, or a simple visualization before bed.

2. Throughout the week, notice moments when you hold back from expressing your truth—whether big or small. At the end of each day, jot down one instance and explore what you might have wanted to say or express instead. This supports building self-awareness around Satya (truthfulness) in action.

Check in and arrival (5 min)

Centering (5 min): grounding and centering; incorporated 3-part breath here as part of the grounding; "om'd" together

Discussion (10 min): discussed how the homework went for her and spent time talking through some of the things that came up for her. Spent time talking about the "unrealistic expectations" her mother placed on her as a teen, how because she appeared more "self reliant" than other siblings (even though she was not the oldest), her mother put her in a role of matriarch amongst the other siblings and how she always vowed when she grew up, she did not "want to be like her mother" or "be that person" w/ her own kids' talked about how her mother "blamed her" for her husband's drinking and how she's been holding onto that for all these years

Asana (30 min): spent a lot of time in this session on movement; my aim was to get MM to feel into her body, move her energy, get un-stuck. We started in Sukhasana and went through gentle movements in a seated position (joint activation, cat/cow) then moved into table top w/ support placed under knees and went through various movements here. I then slowly walked her through a sequence of Warrior 1, Humble Warrior, Pyramid on both sides. Then into Warrior 2, Peaceful Warrior, Extended Side Angle, Warrior 2 on both sides. We explored 2 balancing poses (Warrior 3, Ardha Chandrasana) for fun and then came back down into the ground for Bridge, Happy Baby, Spinal Twist and segued into final relaxation. Throughout the whole session I continued to check in w/ her, see how her knees felt, how she was feeling in her body, and if anything was coming up emotionally for her during the session.

Relaxation (10 min): "rewrite the story" guided meditation (something I created on rewriting her future story as she begins to let go of old wounds)

Closing (5 min): discussion around the session and as well homework.

MM is really starting to open up more, and it feels like she's beginning to connect some of her past experiences with how she’s been feeling in the present. She's getting more comfortable using her voice and moving through the poses, and you can tell she’s showing up for herself. It's been great to see her lean into the work and really start to explore what's been buried for so long.

Since our next session will be our last, my plan is to integrate everything we've worked on so far into one cohesive experience. We'll revisit the three types of pranayama we've practiced, along with various asanas that have supported her physical and emotional growth. I'll also weave in the yoga philosophy tenets we've discussed, allowing time for reflection and conversation on how she'll carry these tools into her everyday life. The goal is to help her feel empowered with the practices and insights she's gained throughout our time together.