• 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.

cat/cow movement with breath
Gentle twisting pose with breath

Centering - Pratyahara based centering - To enhance present moment awareness
Noticing body parts making contact with the floor or wall, or body parts touching body parts, or eye glasses or ear phones touching the body, or arms and hands touching on the thighs
Noticing for any sounds
In the room they are in, me talking, air conditioner or heating system running
Outside of their place - road noise, people outside the room talking, Cars or vehicles moving or any other sound they are noticing
Noticing the temperature of the room:
Warm / cold
Any breeze
What time of the day sun or moon
Noticing any aroma:
Any aroma or no aroma
Completely fine if they don’t notice any aroma
Moving inwards:
Noticing breath - Flow of the breath - slow or fast, smooth or staggered, one nostril nominate than the other
Noticing the thoughts
Any thoughts that arise right now
Not pushing away any thoughts, not engaging with the thoughts.
Simply acknowledge any thought that comes as is.
Notice any feelings or emotions that thought brings
Again no pushing or engaging yourself with that feelings or emotions
Simply allow them to be present
Now, notice the energy level of your body and mind
Body all active or tired
mind dull with regrets about the past or active with fantasizing the future or day dreaming / anxious about the future
Bring yourself to notice your breath
Observe the breath as is
No need to change anything
Now, slowly lengthen your exhalation
And deepen your inhalation without much effort
Chanting Om X 3
Hands at heart center in Anjali mudra
Make an intention (Sankalpha) for your practice today
Open your palms. Looking at your palms, smile
Warm - ups:
Eye movements - Horizontal, vertical, circle, semi circle
Joint Activation Practices for All in bed or standing
Neck movements - Cervical Flexion/Extension, Rotation R/L, Lateral Fl/Ex
Spine - Spinal Fl/Ex, Rotation R/L, Lateral Fl/Ex
Pelvis - Pelvic Rocking, circling, torso circles around stationary pelvis
Fingers/Hands - Finger Abduction/Adduction, Flexion/Extension
Wrists - Wrist Flexion/Extension,Radial/Ulnar Deviation
Elbow - Elbow Flexion/ Extension, Forearm Pronation/ Supination
Shoulder - Shoulder Flexion/Extension, Abduction/Adduction, Horizontal Abduction/ Adduction, Shoulder Internal/External Rotation, Shoulder Circumduction
Scapula - Elevation/ Depression, Protraction/ Retraction, Medial/Lateral Rotation
Toes/Foot - Toe Abduction/Adduction, Toe Flexion/Extension
Ankle - Plantarflexion/ Dorsiflexion, Inversion/ Eversion, Abduction/Adduction of foot
Knee- Knee Flexion/Extension
Hip - Hip Flexion/ Extension, Hip Abduction/ Adduction, Hip Internal/ External Rotation, Hip Circumduction
Asanas: Therapeutic Yoga Level 1 poses
Backbend - Supported reclining pose - Therapeutic Yoga level1 Manual
Forward bend - Forward resting butterfly
Inversion - Legs up the wall
Twist - supported spinal twist
Relaxation
Breathing techniques
Breath awareness in constructive resting pose
Deerga swasam into Extended exhalation
Meditation: Extended exhalation w/ affirmation In: Relax, Ex: Release
Yogic wisdom: Practice and non-attachment

Client enjoyed the flow of the session and like to continue with the home practices.

I taught this class in my native language and felt bit uncomfortable in terms of translating what I say in English to my language. But it was fun and I felt more connected with the practice as it is in my own language.

Continue to follow the same routine so that the client will familiarize with this new practice.