• 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.

It's natural for your mind to wander during meditation. The key is to gently redirect your attention back to your chosen focus without judgment. Start with shorter sessions and gradually increase the duration as you become more comfortable.

1. Set a time for 5 to 10 minutes. When the timer buzzes, return to the present moment.

2. Support yourself in a supine position, practice centering by relaxing your body using a body scan, clear your mind letting go of thoughts, then breathe with focus.

3. Notice the rise and fall of each breath. Follow the full inhale and exhale for 10 cycles of breath. If thoughts show up (they will) or your mind starts to wander to the past or the future, see if you can gently return to the rise and fall of your breath. Returning as often as you need to, to be in this moment.

4. Consider researching volunteer and community engagement opportunities.

Integrate core to protect the shoulders.
Karma Yoga - performing one's duties and actions with dedication, sincerity, and detachment from the outcome or rewards. It's a path that emphasizes contributing to the greater good without ego or expectations. (hobbies during retirement)

Centering & Breath work

Focus on the breath and gently deepen the inhale and exhale. Dirga Swasam
Affirmation
Introduce Tapas – cultivating a balance between effort and relaxation
Chant

Seated Movements

Shoulder shrugs and gentle circles (avoid overstretching the right shoulder).
Neck stretch
Arm lifts (one arm at a time - lift the left arm slowly; then other arm - reach the right arm in a supportive position to prevent overuse of the injured shoulder).
Supported Forward Fold (using blocks under the hands or resting the forehead on a prop).

Core Integration & Stability

Cat-Cow (with emphasis on engaging the core and avoiding too much movement in the injured shoulder).
Modified Plank (on knees, focusing on engaging the core and avoiding strain on the right shoulder).
Bridge Pose (strengthening the glutes and engaging the core without straining the upper body).
Spinal twist - relaxing into the stretch

Supine

Shoulder supine flexion
Supine external shoulder rotation
Snow angels
Leg lifts with bent knee to figure 4, to spinal twist - relaxing into the stretch

Relaxation

Supported Savasana with a bolster under the knees and/or head to relax deeply.
Focus on breathing into the chest and upper ribs to promote ease in the shoulders.

Deep Relaxation with Yoga Nidra

Discuss embracing karma yoga in retirement. Retirement presents unique opportunities to engage in Karma Yoga and find renewed purpose, offering support and kindness to those around you.

Client followed prompts, looking in the mirror during seated movements focused on the shoulders. We talked about being aware of his body especially when moving his shoulder, and to reestablish his body's alignment. We also discussed his spinal stiffness, and practicing seated, standing, and supine spinal twists as part of his movement repertoire. He said he felt better after each practice. Client stated that he wanted to continue working with me when he returns from CA.

I observed the positive transformation in the client who seems to have an eagerness for yoga therapy and its ability to foster positive change.

Lastly, I asked him to consider researching volunteer opportunities, and to meditate on his retirement, letting go and being content.

Working with this individual helped me to deepen the understanding of how introversion manifests in the context of yoga therapy and how to create tailored approaches.

This experience strengthened my belief in the power of yoga therapy to support personal growth and well-being, especially for those who may be hesitant or reserved at first. It also strengthened my experience and belief in yoga therapy.

Last session. I'll contact him when he's back in VA.