• 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.

I would like for this client to do more research on his own into raja yoga and report back to me with what he has found. He is to continue his asana and pranayama practices as well, with more of a focus on stabilization of the spinal engine.

This session opened with the client mentioning that he has been really serious about practicing pranayama and listening to kirtan. So, we started with a centering practice in viparita karani against the wall with the option to have a folded blanket under the sacrum for a subtle anterior pelvic tilt. During reverse process, we practiced a so hum meditation, inhaling on "so" and exhaling on "hum". The emphasis was on letting the breath effortlessly guide the mantra.

After this, we went ahead with a brief chakra check in, which became a longer discussion than I expected, though it was productive. Afterwards we measured his stress using the 10 item PSS, on which he scored a 17, indicating moderate stress. We then began the main asana practice, beginning with our standard neck self-massage and movements, gentle forearm plank (with an option to put knees down) to encourage stabilization of the core to be carried throughout the practice, tabletop free movement into sunbird with continued focus on abdominal stabilization, supine hip hikes for QL activation and pelvic awareness, single leg hamstring stretches with a strap, bridge posture with 5 second holds for glute activation, supta baddha konasana leg lifts to constructive rest pose gentle slow flow with maximal pelvic awareness to activate and restore multifidi, gentle sphinx with bolster for support, supported fish pose for chest opening and neck health, side lying dancing warrior to stretch quads with strap, high lunge at the wall with gentle and minimal pelvic tilts, utkatasana at the wall (wall sit) for spinal stabilization, standing half forward fold at the wall, wide legged standing gentle forward fold at the wall, reclined pigeon at the wall with a focus on pelvic stability, restorative child's pose.

dirgha pranayama, alternate nostril breathing with retention, brahmari breath

savasana - guided healing light body scan

Raja yoga discussion about different concepts of raja yoga: self-mastery, training the mind, and the 8 limbs of yoga.

5 minute silent meditation before closing with a few minutes of listening to Deva Premal's Gayatri Mantra chant again per request.

MLA has really taken to the kirtan in a way that I didn't expect. He has been listening to Krishna Das and Deva Premal and said that he finds it very calming and likes chanting along. I did ask him what triggers his pain and what helps it, and he mentioned that rounding his lower back causes him pain, sitting or standing for too long causes pain, and twisting causes pain. things that help are relaxing on his back with his knees bent, lying on his side, being focused on his work, and just "getting lucky" to not have pain.

These sessions have been going well. I do feel that I incorporated some things with the wall today that I should have incorporated earlier, but I am trying not to beat myself up about it. I feel a very deep sense of satisfaction and peace from doing this work.

Next session will be similar, with more of a focus on stabilization as a whole, using the wall and props to our advantage. I am hoping to continue our philosophical discussion about raja yoga and perhaps visit some specific sutras and concepts, like pratipaksha bhavana.