• 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.

Gave NZ 3 Restorative postures (legs up the wall, reclined bound angle using pillows in bed, reclined twist w/ pillows under knees) to try at home before bed to promote relaxation and reduce anxiety. Also sent her 3 different guided meditations on Insight Timer to use while in the poses. Asked her to try this 3 times during the week at night to see how it feels, as well as suggested to shut down all devices by 8pm.

Plan for discuss at following session.

Centering (5 min): Grounding

Discussion and Check -In (10-15 min): discuss w/ client how the week went. Did anything in particular come up for you that you would like to share? How did the homework/journaling go for you? What did you discover?

Breathwork (5-8 min): 3-Part Breath in Reclined Bound Angle

Yoga Philosophy (10-15 min): Revisited Aparigraha and Ahimsa concepts. Had informal discussion around them and discussed how NZ practices her own self-care. Used analogy of being on a plane and putting on your own oxygen mask before helping others.

Discussed tools from Ayurveda for self-care including: mindful eating, sitting when eating and not multi-task it. ing and reducing excess external stimuli (devices in particular, and the possibility of shutting them all off by 8pm)

Asana (20-30 min): Began in Sukhasana and explored some gentle movement in a seated position. Moved into a series of restorative postures including: Reclined Bound Angle pose, Restorative Child’s Pose, Supported Twist R/L, Viparita Karani. Moved her into Savasana for final relaxation.

Relaxation (10 min): Loving-Kindness Guided Meditation (to reinforce Ahimsa and prioritizing her own self-care)

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

NZ really seemed to enjoy this session a lot and appreciated the relaxing nature of it. She stated that she couldn’t believe “how fast the session went” and seemed keen on trying the nightly routine to see how it affects her stress levels.

I was very proud of this session and very much enjoyed delivering a more nourishing style of class (as teaching Restorative does not come as naturally to me). I’m looking forward to seeing how the “homework” lands for her next week and to continuing to develop thoughtful sessions for NZ.

Next week’s format will start w/ Centering and Grounding and we will move into a discussion as to how the homework assignment worked for her. I will focus a bit more on strengthening asana next week and go over more self-care techniques from Ayurveda. NZ was very interested in hearing more about Ayurveda so I will plan to include that as well.