• 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.

Choose one area of your life where you tend to overextend—this could be overcommitting, overthinking, overworking, or even over-helping others.
Commit to practicing just one small act of moderation each day this week.

Examples:
1. Say "no" to something that doesn’t serve you
2. Set a time limit on your phone or social media
Take a mindful pause before reacting in conversation

At the end of the week, reflect: How did it feel to protect or reclaim your energy?

Centering (5 min): We began with a short grounding and centering practice. Participants were invited to settle into their bodies and take a few moments to arrive, noticing their breath and energy levels at the start of class.

Discussion (15-20 min): I welcomed everyone back and did a brief check-in. We reflected on the previous week’s theme (Asteya) and homework. I went around the room and have everyone a chance to share in regards to any changes or improvements they're experiencing using the tools we've been learning. Has anyone had an easier time w/ their sleep? Has anyone's concentration been improved through the use of breathwork? Has anyone experienced a time when they were less reactive though a teaching we've gone over in class? I wanted to have a mid-point check in to see how things were landing w/ through group and to see if we were making headway towards our collective goals.

I introduced the theme for this session: Brahmacharya, which we discussed as the conscious use of energy or practicing moderation in our thoughts, actions, and relationships. Participants were asked to share what they thought “energy” meant in their daily lives and where they felt they might be overextending themselves.

Yoga Philosophy (10-12 min): We explored how Brahmacharya isn’t about restriction but about balance and intention. I gave a few real-life examples of overuse of energy—such as saying yes too often or constantly thinking about the past/future—and how small shifts in awareness can create more vitality and calm.

Breathwork (10 min): I guided the group through Nadi Shodhana (alternate nostril breathing) as a way to balance internal energy. We followed this with a few minutes of quiet observation and open discussion about how the breath practice affected their minds and bodies.

Asana (15 min): We practiced a gentle and mindful movement sequence, focused on moving slowly and intentionally. The flow included supported poses (chair or mat) such as Cat/Cow, Child’s Pose and a short standing series with Warrior 2 and Triangle—encouraging awareness of energy in the body without overexertion. I emphasized rest and personal choice throughout the sequence.

Relaxation (8-10 min): We closed with a short meditation on conserving and replenishing energy, asking the question, “Where is my energy best served?”

Closing (5 min): We wrapped up with a group check-in and I introduced the homework for the week (focused on journaling and practicing one act of moderation each day). Participants were encouraged to notice energy shifts and protect their vitality as an act of self-respect and care.

Over the past few weeks, the group has really started to settle into the process and engage more deeply with the weekly themes. Some participants are definitely more vocal and engaged than others, but for the most part, it’s a great group dynamic. Even the quieter participants seem to be absorbing a lot and gaining valuable insights from the discussions and shared reflections.

I’m really enjoying holding space for this group—it feels like a privilege to witness their reflections and growth each week. I’ve been learning to navigate the balance between guiding the conversation and letting it unfold naturally, especially with a mix of more talkative and quieter participants. Overall, I feel grounded in my role and excited to see where the rest of the sessions take us.

We’ll be following our usual flow for this final session, with our focus this week on the fifth Yama—Aparigraha, or non-attachment. We’ll start with a grounding and centering practice to help everyone settle in, then open up a conversation about last week’s homework on Brahmacharya and what came up for everyone.

From there, we’ll move into breathwork and talk more about the idea of letting go—whether that’s control, expectations, or things we might be holding onto too tightly. The movement portion will support this theme, giving space to notice where we can soften, release, or just be present without forcing anything. We'll finish with a restorative pose to let it all land.

Since it’s our last week together, we’ll close with a group reflection—sharing anything that stood out over these past five weeks, what we’re taking with us, and how we can use these tools out in the real world.