• 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. Standing, sway from side to side. (Katichakrasana Straight Arms - provided photo)

2. Standing at a wall, practice pendulum movement, crossover arm stretch, and passive internal and external shoulder rotations w/ stick.

3. Now let's center! Sit in a chair, scan the body from head to toe, relaxing and releasing tension. Reverse direction. Remember, as you
move through each body part, notice any sensations without judgment, simply observing.

4. Find a sense of peace and contentment within each body part.

5. Focus on your breath, notice the rise and fall of the chest and the sensation of air entering and leaving your body.

6. Breathe deeply and fully, allowing the breath to fill the body with a sense of calm.

7. Repeat positive affirmation such as, "I am committed to fixing joy and contentment in my daily life."

8. Embrace the journey of finding Santosha (contentment), rather than striving for perfection.

Strengthening & Supportive Postures

• Practice mindfulness and acceptance of limitations (Santosha – contentment).

Seated Centering and Diaphragmatic Breathwork
• Cultivate inner calm.
• Introduce the philosophy of Santosha, accepting where you are in the present moment.
•. Rephrase: Contentment, regardless of external circumstances. Contentment beyond material possessions. As
the Buddha said, “The only constant is life is change.” Our possessions, relationships, work, even our bodies are
subject to flux. By clinging to these impermanent things, we set ourselves up for disappointment and pain.

Standing Gentle Mobilization
• Pendulum – leaning forward with one hand on wall – swing other arm forward & B; L to R; circular 2 sets of 10
• Crossover arm stretch
• Passive internal rotation – stick behind back, pull one arm horizontally along back so shoulder is passively
stretched to the point of feeling a pull without pain, hold for 30 secs/4x each side
• Passive internal rotation – stick in front of body – Keep elbow of the shoulder you're stretching against side of
your body & push stick horizontally to the point of feeling a pull without pain, hold 30 secs/4x each side
• Side bends
• Spinal twist arms in a T - brought focus to form in front of mirror; holding T, twisting from waist, ribs, chest
• MT
• Tree w/chair
• Warrior 1 (observe R ROM)

Restorative
• Supported Child’s pose resting head on chair with bolster, blankets, folded arms
• Seated FF with bolsters and blankets
•. Supine Supported Chest opener

Mindfulness & Relaxation
• Focus on letting go of any tension, especially in the shoulders.
• Visualize healing and strength in the body.
• Yoga Nidra for Santosh

Client reported no pain (on a scale of 1-10, all 'zeros' on the Pain Numeric Rating Scale). He reported having pain on the outside of her left shin. He walked it off, then went back to bed. He had done yard work during the day, he stated.

He appeared more comfortable today, and tried the restorative supported chest opened on the bolster, etc. After, he noted, it felt good to broaden his chest and release tension in his shoulders (arms and shoulders also supported). He verbally opened up about his retirement. His concerns centered on the local education agency that may not find sufficient replacements as they're changing the qualifications for the job. He said he may want to volunteer again or sub.

I stated, "It sounds like you're weighing a lot of different factors as you approach retirement. What do you envision for your life after retirement?" He said he would volunteer in the community again, like he did during the pandemic. He spoke about visiting his elderly mom in CA, helping his brother who is her primary caregiver.

"On the one hand, you're excited about having more time for hobbies, and on the other hand, you value the sense of purpose your job provides". He nodded agreement, seemingly pondering the statement. We then moved on to Yoga Nidra for Santosh.

After the session, I found myself pondering the same questions I'd asked him. I also meditated on what I wanted and how I could plan my life accordingly. I'm somewhat satisfied with my lifestyle right now. Retirement came unexpectedly and I had no plan. I'm spending a lot of time doing what I want to do, even if it's binge watching. I couldn't do that for 31 years and feel like I need to do as I please, even when it's not productive. I thought about that, too, allowing myself to relax, read, walk, and do other things that I never had much time for. It's been a good practice.

Focus on posture, stand in front of mirror, adjust the shoulders, assist with spinal rotations. Close out the sessions.