• 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.

Daily Jnana Yoga witnessing practice. Sit silently and bring to the forefront of the mind the idea that you are the witness. when a thought, emotion, or feeling comes up, try to notice where it is coming from and remind yourself that you are the witness, and the nature of the witness is a gentle peaceful awareness. Continue with at least a few minutes of daily asana and pranayama as well.

This session opened with the client immediately requesting stretches due to tight hips and back pain. He told me his physical therapist believes he has a herniated disc in his lower back. So, we started with a centering practice in reclined supta baddha konasana, with pillows and bolsters for support all around him. We then chanted Lokah Samastah Sukhino Bhavantu for a few minutes, followed by repetition of the affirmation "I am supported. I am calm" for another few minutes.

After this, we went ahead with a brief kosha check in and stress measurement using the 10 item PSS, on which he scored a 22, indicating moderate stress. We then went into the main asana practice, beginning with his neck movements, cat cow into sunbird focusing on abdominal stabilization, gentle knees to chest to happy baby with light self-resistance to build strength through end range of motion, dynamic supported low lunge, bridge posture with pelvic tilts to focus on glute activation to stabilize the spine and pelvis, supported fish pose for chest opening and neck health, side lying dancing warrior to stretch quads and reduce pull on pelvis, grounded high lunge, dynamic gentle seated forward fold with focus on core activation, wide legged seated gentle forward fold with slow QL stretches, child's pose with hands overhead and scapular activation, gentle reclined figure 4.

Sandbag breathing with and then without core activation, dirgha pranayama, 4 count box breathing.

Guided Imagery during savasana - hike through the forest, per his request.

Jnana yoga discussion about basic concepts of jnana yoga: dispassion, discernment, the idea of advaita, and self-inquiry.

5 minute silent meditation before closing with another lokah samastah chant.

We missed a week, which has set us back especially since we are meeting once a week, but this client is highly motivated and very interested in yoga. The possible herniated disc is certainly a new development that will be a huge factor in our sessions going forward. He certainly seems to be progressing in his pranayama practice, and is determined to keep it up.

I was a little surprised at my ability to adapt the practice when he told me he might be dealing with a herniated disc. This is due to previous experience I had working with someone at the Freedom Center who had a herniated disc; I did a lot of research into it back then and still retained enough of the information to be useful in the moment. It definitely felt good.

Next session will be similar, although I do want to take some extra time to talk to him about everything when we begin, and perhaps adapt the session in the moment depending on his needs again.