• 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.

Observe negative thoughts about yourself and others.
Practice meditation (DOSE) at least 5 minutes once a day.
Practice before sleep the 12-minute progressive relaxation recorded on Youtube.
Journaling.

Remembering what we talked about "DOSE" during the session:
I attended a lecture with Dr Mala Cunningham who talked about DOSE. DOSE is an acronym where D is dopamine, O is oxytocin, S is serotonin and E is endorphin. They are called joy hormones. And how are they released? Yoga can help release these hormones because yoga has 3 important requirements for this to happen:
1. Focus, concentration
2. Control of vital energy through breathing
3. Pratipaksha Bhavana (replacing negative thoughts with positive ones. These 3 are ingredients of DOSE, a recipe to activate the parasympathetic system, making you calmer and more balanced.
The technique is simple: inhale - hold with an affirmation (I am calm and peaceful, I am strong and confident, ...) - exhale through the mouth.

For anyone who wants to listen to Dr Cunningham's lecture in English:
https://www.cardiacyoga.com/drmalacunningham

CHECK-IN
CENTERING
SITTING POSITION, OBSERVE BREATH AND SENSATIONS
NOTICE PARTS OF YOUR BODY THAT TOUCH THE GROUND
Neuroscience – you can build new neuropathways
5 kleshas or obstacles – raga, dvesa, asmita, abhinivesa, avidya. Yoga can remove these obstacles.

ASANAS (respect your body):
Warm-up (neck,shoulders)
SUN SALUTATION - CHAIR
BACK BEND: WARRIOR 1
FORWARD BEND: PRASARITA PADOTANASANA (with pillows/chair under the head)
INVERSION : LEGS UP THE CHAIR
TWIST : SUPINE
PROGRESSIVE RELAXATION
WITH IMAGERY
PRANAYAMA
BHASTRIKA (Yoga for depression, Amy Weintraub)
MEDITATION
Try meditating (DOSE) every day for 5 minutes, it’s like brushing your teeth. It's a way to clear your mind to start your day. And at night, meditate before bed to have a peaceful sleep.
Set a sankalpa or intention.
Posture
breathing technique
Focus on something. Mantra, breathing.
CLOSING

The clients, mainly CP loved the DOSE meditation and she is telling other people about it.

I love talking about the kleshas.

CHECK-IN
CENTERING
SITTING POSITION, OBSERVE BREATH AND SENSATIONS
NOTICE PARTS OF YOUR BODY THAT TOUCH THE GROUND
Neuroscience – you can build new neuropathways
5 kleshas or obstacles – raga, dvesa, asmita, abhinivesa, avidya. Yoga can remove these obstacles.

“(…) unless we bring a fundamental change in the realm of our likes and dislikes, the building blocks of our personality, we cannot truly transform ourselves. It is transformation at this level that brings a lasting change in all the other aspects of our lives. That is why in this sutra, Patanjali says that the highest form of meditation is meditation on alinga—meditation on one’s self-nature.
There is a common myth that our innate nature cannot be changed. The truth is that we have the power to become whatever we wish, but we can exercise this power only by purifying our mind. We do this by transcending our likes and dislikes, our attachments and aversions. This is what enables us to recognize what lies at the core of our being—how much of it is great and glorious and what is rotten and must be discarded. This means that we must gather the courage to face ourselves and let the rotten part go. Unless we do we will continue to be trapped and molded by our likes and dislikes.”

https://yogainternational.com/article/view/yoga-sutra-1-45-translation-and-commentary/

ASANAS (respect your body):
Warm-up (neck, shoulders)
SUN SALUTATION - CHAIR
BACK BEND: WARRIOR 1
FORWARD BEND:
INVERSION: LEGS UP THE CHAIR/WALL
TWIST: SUPINE
PROGRESSIVE RELAXATION
The cause of fear is in the depths of our minds, but fearlessness, and courage are also there. Focus on the heart and explore the courage that exists there.

PRANAYAMA
Sinhasana – leão (respiração diafragmática, perceba onde tem constrição)
O rugido vem da contração do abdômen e pélvis como uma exalação forte

Sinhasana – lion (diaphragmatic breathing, notice where there is constriction)
The roar comes from the contraction of the abdomen and pelvis like a strong exhalation

- releases constrictions and brings energy and awareness to the throat.
- releases deep emotions
- do it when you feel irritated or anxious, or when you haven't expressed yourself the way you wanted. You may feel happier, more grounded, and lighter – emotionally and physically.
MEDITATION

Set a sankalpa or intention.
Posture
Mudra Abhaya Hridaya
Breathing technique: inhale 5, exhale 6
Focus on something. Mantra, breathing.
Affirmation: I am a lion of courage
CLOSING