• 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.

During check-in client shared she had a "busy week", including starting a new part-time job in the Kids Zone at the gym, and attending the 2nd month of a community yoga class she helped start at her local VFW. Her hope had been to bring movement to the veterans and offer more than alchohol to them. She had continued her moving meditation practice walking with Mella, commenting that she took time to "really look at the world around me." She had continued her exercise routine and attended 3 yoga classes at the gym. She took two warm yoga classes back-to-back, and shared that she enjoys those classes in particular because in the heat she feels like she is “doing something.”

I guided her through an Awareness practice, after which she commented that it "felt good for mind and body to come off the hamster wheel...I'm more content with how things have been today."

After giving her a substantial reading assignment with the first two sutras, she was very excited by the assignment, and wants to continue further study of the sutras. For our next session I asked her to continue to read and re-read it, and come with any questions that arise.

For our asana exploration I introduced Utkata Konasana, explaining that it is often known as Goddess pose, or more literally translated as "powerful" or "fierce angle." I shared how it benefits the anamaya kosha by opening and stretching muscles of the lower body, including her hamstrings; benefits the pranamaya kosha by connecting with the lower chakras and improving the flow of prana; benefits the manomaya kosha by feeling more grounded and confident. For anamaya kosha I asked her where she felt challenged by the asana today, and she indicated her adductors and glute medius in particular. Part of her homework is to continue practicing the pose, noticing where she feels the movement of the breath in her body, and how spending time in the posture makes her feel.

I had not intended to introduce this next practice to her - but as she also includes prayer as a personal practice, and after her comments from the warm classes and her desire to feel like she’s “doing something,” I introduced her to the embodied Lord's Prayer through Surya Namaskar. From her Christian upbringing she was familiar with the prayer, and enjoyed connecting her body, breath and mind in the practice. I encouraged her to slow it down - take several breaths while in each asana, even repeating the connected phrase from the prayer more than once, in order to breathe with the shape created by the body, breathe with the thoughts and emotions of the prayer, and notice whatever sensations arose in her body. She really enjoyed this practice and would like to continue working with it.

For our pranayama practice we explored Nadi Shodhana, with which she was familiar, but had not practiced for a while. I shared how she might try practicing it this week at those moments where she feels the need for more energy, instead of reaching for the sweet treats or chocolate. She is eager to work with this practice as well, especially with the change to her daily and weekly schedule in starting this new second job.

For her final practice today we ended with a time of Shavasana and deep relaxation.

My observations of the client this session: she was engaged with the session. Looking through the gunas she was slightly rajasic, possibly from the excitement of just finishing her first shift in the Kids Zone and it being a good experience for her. Following the Awareness practice she was more grounded and centered, and I would describe her as being more sattvic following her practice of Nadi Shodhana.

Session previously approved in old platform with mentor notes.